Ready to try out the Ornish diet? Ornish provides a number of meal plans, or you can try our suggestions below.
Day 1
Breakfast Egg white and vegetable frittata, garlic roasted potatoes, strawberries
Snack Nonfat plain soy yogurt, peaches, low-fat granola
Lunch Field green salad with balsamic vinaigrette, lentil chili, corn bread
Snack Sliced cucumber and carrots, hummus
Dinner Leafy green salad with fat-free Italian dressing, spinach and mushroom lasagna
Dessert Fruit salad with nonfat yogurt
Day 2
Breakfast Apple spice muffin, nonfat Greek yogurt with orange zest, blueberries
Snack Green smoothie with pineapple and mint
Lunch Coleslaw, black bean veggie burger, sweet potato fries
Snack Low-fat pesto dip with raw vegetables
Dinner Arugula salad with beets and oranges, crispy baked tofu, rainbow vegetables
Dessert Fat-free chocolate pudding with raspberries
Day 3
Breakfast Tofu scramble, country sweet potatoes, sliced melon
Snacks Nonfat yogurt parfait with fruit
Lunch Citrus salad, tacos with corn, edamole, smoky chipotle sauce
Snacks Sweet pea herb dip, low-fat whole-grain crackers
Dinner Green salad with lemon miso dressing, Thai vegetable curry, brown jasmine rice, 1 cup pineapple with chopped mint
Desert No-sugar-added fruit sorbet
Day 4
Breakfast Oatmeal with berries and soy milk
Snack Greek yogurt parfait with nonfat Greek yogurt, fresh fruit, and whole-grain cereal
Lunch Sandwich with hummus and veggies on whole-grain bread, apple
Snack Fresh fruit
Dinner Salad of greens and tomatoes with garlic, enchilada made with layers of tortilla, black beans, brown rice, enchilada sauce, spinach, onions, and other veggies
Dessert Low-fat zucchini chocolate cake
Day 5
Breakfast Southwest breakfast burrito (scrambled egg whites, black beans, salsa, nonfat cheese, and corn or whole-grain tortilla) and fresh fruit
Snack Garden Greens Smoothie with soy or other nondairy milk or water, your choice of fruit or veggies, and optional stevia
Lunch Salad (greens, chopped veggies, salad dressing, and beans), caramelized onion quesadilla with whole-grain tortilla, caramelized onion, spinach, black beans, and nonfat cheese
Snack Carrot sticks and hummus
Dinner Stir-fry with tofu, frozen mixed vegetables, brown rice, and soy sauce
Dessert Summer pudding using whole-grain bread
Day 6
Breakfast Whole-grain cinnamon French toast made with ¼ cup plain soy milk, egg white, 1 teaspoon (tsp) vanilla, dash of cinnamon, fruit and yogurt on top
Snack Fresh fruit
Lunch Barbecue chopped salad (black beans marinated in barbecue sauce, mixed greens, diced sweet potatoes, and sliced onions), baked corn chips
Snack Fruit smoothie
Dinner Salad (greens, chopped veggies, salad dressing, and beans), Cajun beans and rice (brown rice, black beans, 1 tsp Cajun spice, spinach or kale, salsa or hot sauce)
Dessert Apple couscous (choose naturally sweet apples and leave out the butter and sugar)
Day 7
Breakfast Egg white veggie scramble with 3 or 4 egg whites or egg substitute, 1 tsp nutritional yeast, and ½ to 1 cup fresh spinach, and salsa; country-style sweet potato
Snack Nonfat plain Greek yogurt parfait with fresh fruit, whole grains (whole-grain cereal, oats, or brown rice), and optional stevia
Lunch Salad (greens, chopped veggies, salad dressing, and beans), chili-baked potato
Snack Slice of whole-grain bread and hummus
Dinner Salad (greens, chopped veggies, salad dressing, and beans), whole-wheat spaghetti with white beans and marinara sauce, and fresh fruit
Dessert Banana pancakes
Read the full article here
