The Mayo Clinic Diet: Food, Menus, FAQs, and Recipes

The Mayo Clinic diet

Everything you need to know about the Mayo Clinic Diet Plan, including foods to eat, menus, FAQs, shopping lists, and more.

The Mayo Clinic Diet is a well-balanced eating pattern that emphasizes nutrient-dense whole foods and is organized by a five-tier food pyramid. The Mediterranean Diet and The Dash Diet are all highly regarded diets similar to this diet. The Diet is designed to assist people in making long-term improvements to their eating habits and lifestyle. In this guide, we’ll go over the Mayo Clinic diet in detail, including what to eat and what not to eat, its benefits and drawbacks, and a seven-day meal schedule.

What is The Mayo Clinic Diet Plan? 

The Mayo Clinic Diet is divided into two sections: Lose It and Live. The Lose it phrase is intended to help you lose weight in a safe and balanced manner. You’ll learn how to incorporate five healthy habits, eliminate five unhealthy habits. During the Live it phrase, you will learn more about food choices, portion sizes, meal planning, physical activities, and healthy behaviors. 

Weight-related health issues such as diabetes, heart disease, high blood pressure, and sleep apnea can be reduced by adopting the Mayo Clinic Diet Plan. The best way to begin the Mayo Clinic Diet is to snack on plenty of fresh fruits and vegetables. Afterward, for the first two weeks of the Diet, avoid sugar.

Foods to Eat on The Mayo Clinic Diet

The Mayo Clinic Diet
Mayo Clinic Diet- foods to eat

The Diet allows you to eat a variety of foods from six different food classes in limited quantities.

  •  Leafy Vegetables: Spinach, Kale, Arugula, Swiss chard, Collard Greens, Bok choy, Broccoli, Cauliflower, Brussels sprouts, Bell peppers, Eggplant, Carrots
  • Fruits: Grapefruit, Oranges, Berries, Bananas, Apples
  • Whole grains: Quinoa, Barley, Amaranth, Brown rice, Sourdough
  • Legumes: Black Beans, Lentils, Chickpeas, Tofu
  • Meat and poultry: Lean Ground Beef, Chicken and Turkey Breast, Pork, Tenderloin
  • Fresh Fish: Halibut, Cod, Salmon, Snapper, Sea Bass, Shrimp
  • Low-fat dairy: Feta cheese, Parmesan, Greek yogurt, Cottage Cheese
  • Healthy fats:  Avocados, Walnuts, Almonds, Chia seeds, Olive oil
  • Eggs

Foods Not to Eat

On the Mayo Clinic Diet, no foods are forbidden. However, it would be best if you avoided or limit the following foods during the eating regimen. 

  • Starchy vegetables: Corn, Potatoes
  • Refined Carbohydrates: White Flour, White Bread, Pasta
  • Table sugar
  • Meats high in saturated fats: Beef, Sausages
  • Dairy: Cheese, Yogurt
  •  Saturated fats: Egg yolks, Butter, Coconut oil, Red Meats
  • Sweets: Candies, Pastries, Cookies, Cake

 What to Drink on The Mayo Clinic Diet 

  • Water
  • Black coffee 
  • Tea

What Not to Drink

  • Alcohol 
  • Full Fat Milk

The Mayo Clinic Diet: Pros and Cons

The Mayo Clinic Diet has good and well balanced nutrition. However, there are still some disadvantages to look out for when starting the eating regimen. 

Pros

  • The diet focuses on well balanced and nutritious meals
  • A healthy lifestyle choice is encouraged. 
  • It emphasizes portion control in the initial stage.
  • The Diet encourages long term healthy weight loss and management.
  • It is beneficial in preventing heart disease and diabetes.
  •  The Mayo Clinic Diet is high in fiber, so it won’t leave you hungry. 

Cons

  • Following the Mayo Clinic, you may end up spending a lot more time in the kitchen than you expected.
  • It is costly to start.
  • The Diet is restrictive in its initial stage.
  • The Mayo Clinic Diet guarantees weight loss only if you’re willing to make some lifestyle changes, beginning with daily physical activity.

The Mayo Clinic Diet Sample Menu (one week)

The Mayo Clinic Diet

Day One

  • Breakfast: One cup skim milk, half cup of oats, two tablespoons dried fruit
  • Lunch: Garden Burgers (no bun) with Salad and Fat Free Dressing
  • Dinner: Fruit or vegetables and salmon cakes

Day Two

  • Breakfast: One apple, two cups of oatmeal
  • Lunch: Two cups of mixed greens, 3 ounces of tuna, one whole-wheat toast slice with 1teaspoon of margarine
  • Dinner: Three ounces of tilapia and 1/2 cup of cauliflower cooked in olive oil

Day Three

  • Breakfast: One slice of whole-wheat toast with one and a half teaspoons of margarine, three egg whites and one pear. 
  • Lunch:  Three ounces of grilled chicken, one cup of steamed asparagus, and a half cup of raspberries
  • Dinner: Three ounces of shrimp cooked in olive oil, half cup of brown rice, and one cup of broccoli

Day Four

  • Breakfast: One cup of oat bran flakes, one cup of skim milk, and half banana. 
  • Lunch: One slice of whole-wheat toast with three ounces of sliced turkey, one teaspoon of margarine, and one and a half cup of grapes. 
  • Dinner: One cup of cooked whole-wheat pasta, low-fat tomato sauce, and three ounces of grilled chicken breast

Day Five

  • Breakfast: One and a half cup whole-grain cereal paired with 1 cup nonfat Greek yogurt and raspberries
  • Lunch: Large salad with two cups arugula, one cup of carrots, one cup of cucumber, one cup of beets, and four ounces of shrimp. 
  • Dinner: Two ounces of skinless chicken breast, half cup cooked brown rice, and two cups sautéed bell peppers.

Day Six

  • Breakfast: One egg, one slice of whole-grain toast with up to two tsp of trans-fat-free margarine spread, and one orange.
  • Lunch: Roast beef sandwich with mustard, lettuce, tomato, and onions, carrot sticks, and one cup of grapes.
  • Dinner: Stir-fried four ounces of sautéed shrimp, snap peas, and a quarter cup of brown rice.

Day Seven 

  • Breakfast: Whole-grain pancake topped with a half cup of blueberries and one and a half tbsp of maple syrup, plus one cup of skim or low-fat milk.
  • Lunch: Whole-grain bagel topped with one tbsp of peanut butter, one cup of reduced-calorie, fat-free yogurt, and four celery stalks.
  • Dinner: Turkey burger made with two ounces of lean ground turkey patty, lettuce, tomato, and onion.

Summary 

Thank you for taking the time to read our guide to a Mayo Clinic Diet. Our free embedded checklists are available for download and use at your leisure. This will come in handy when it comes to meal preparation and grocery shopping.