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Mayo Clinic Plan

Mayo Clinic Plan



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Mayo Clinic Plan: The Official Diet

The Mayo Clinic Plan is a diet based on the clinic’s healthy weight pyramid. The Mayo Clinic is one of the most credible health resources and this plan should not be confused with the fad diet.

The Mayo Clinic Plan book is available from Amazon, or see the official Mayo Clinic online program.

What About the Mayo Clinic Fad Diet?

For many years now, people have been using a crash/fad diet often referred to as the “Mayo Clinic Diet” – despite the diet having no connection or endorsement with the Mayo Clinic. This crash diet was very low-calorie, and nutritionally unbalanced. It bears no resemblance to the official Mayo Clinic Plan.

Food Guidelines

The Mayo Clinic Healthy Weight Pyramid emphasizes fruit and vegetables – which are allowed to be eaten in unlimited quantities. Other carbohydrates, such as grains, play a lesser role in the pyramid.

The diet is one of the most healthful and natural diets to be found. Consuming ample amount of vegetables will not only provide a nutritionally-rich diet – but will also lead to satiation – hopefully leading to a desire to eat less sugary and fatty foods.

Recommended Foods

Those following this diet can expect to eat the following foods:

Oatmeal, whole-grain bread, brown rice, low-fat yogurt, low-fat cottage cheese, eggs, tuna, halibut, salmon, peanut butter, almonds, legumes, bananas, berries, pineapple, grapes, baby carrots, cherry tomatoes, cauliflower, spinach, avocado, olive oil, cinnamon.

Sample Meal Plan

A sample meal might include:

  • Pancakes with syrup and strawberries
  • Dilled Pasta Salad with Spring Vegetables
  • Rosemary Lemon Chicken
  • Fresh Apricots

Here’s a 3 day sample meal plan for the non-diabetic version.

Day 1Day 2 Day 3
Breakfast
Oatmeal
1 cup nonfat, skim milk
1 slice whole wheat bread
1 1/4 cups sliced fresh strawberries
Breakfast
2 pancakes, from mix (4” diameter)
1 1/2 tbsp. maple syrup
1 tsp margarine
1 cup nonfat, skim milk
3/4 cup fresh blueberries
1 cup honeydew melon
Breakfast
Poached Egg with toast and orange juice
2 slices whole wheat bread
1 tsp margarine
1 cup orange juice, calcium-fortified
Lunch
Southwestern Salad
1/2 whole-wheat, approximately 6” (2 oz.) pita bread
1 cup nonfat, skim milk
Lunch
Dilled Pasta Salad with Spring Vegetables
1 small apple
1 cup nonfat, skim milk
Lunch
Tuna Salad Pita
1 bell pepper
1 small apple
Dinner
Spaghetti with Marinara Sauce
1 slice whole wheat bread
5 baby carrots
1 cup nonfat, skim milk
1 cup cantaloupe
Dinner
Rosemary Lemon Chicken with Sweet Green Beans and Brown Rice with Green Onions
1 cup nonfat, skim milk
6 tomato slices
1 tsp. balsamic vinegar
1 cup cantaloupe
Dinner
Tomato-Basil Pita Pizza with salad and cantaloupe
2 cups lettuce, romaine or lettuce of choice
1 cup chopped or sliced cucumber
2 Tbsp. dressing, Italian low fat
1 cup cantaloupe
1 cup nonfat, skim milk
Snack
7 whole almonds
1 cup red or green grapes
Snack
1 small pear
3/4 cup fresh blueberries
Snack
Vegetable juice
1 medium banana
1/2 cup canned vegetable juice
6 Whole Wheat crackers

Exercise Recommendations

Physical activity is an important component of The Official Mayo Clinic Diet and any way that you can increase your daily activity level is encouraged such as cleaning the house, shopping, and gardening.

This will help to increase your calorie expenditure and burn fat. However, structured exercise such as walking, cycling and swimming are also regarded as important with 30 to 60 minutes of vigorous exercise recommended on most days of the week.

Brisk walking and gardening that involves constant motion can be substituted for aerobic exercise so long as they increase your heart and breathing rate.

Costs and Expenses

The Mayo Clinic Diet book retails for $25.99.

Breakfast
1 large banana
1 cup bran cereal
1 cup fat-free milk
Herbal tea

Lunch
Tuna salad sandwich made with 1/2 cup water-packed tuna, 1 tablespoon low-calorie mayonnaise, 1/2 teaspoon curry powder, chopped celery as desired, leaf lettuce and 2 slices whole-grain toast
2 cups raw baby carrots, jicama and bell pepper strips
1 medium apple
Water

Dinner
Cod with lemon and capers
3/4 cup steamed green beans
1/2 cup sliced beets
Salad made with 1 cup Romain, Boston, butterhead or leaf lettuce, 1/2 cup cherry tomatoes, a splash of balsamic vinegar and 1 teaspoon extra-virgin olive oil
1 nectarine
Sparkling water with lemon

Snack (any time)
1 small pear

Nutrient Analysis

Calories1,208Cholesterol115 mg
Protein81 gSodium1,413 mg
Carbohydrate198 gFiber36 g
Total fat18 gPotassium3,302 mg
Saturated fat4 gCalcium541 mg
Monounsaturated fat6 g

Mayo Clinic Diet Online

The Mayo Clinic recently developed a more consumer-friendly plan based on their research. It is a full online based program that creates meal plans, and offers numerous support options.

By Mizpah Matus B.Hlth.Sc(Hons)

    References:
  • Smith, A. M., Lopez-Jimenez, F., McMahon, M. M., Thomas, R. J., Wellik, M. A., Jensen, M. D., Hensrud, D. D. (2005, April). Action on obesity: report of a mayo clinic national summit. In Mayo Clinic Proceedings (Vol. 80, No. 4, pp. 527-532). Elsevier. link
  • Hensrud, D. (2001). Dietary Treatment and Long‐Term Weight Loss and Maintenance in Type 2 Diabetes. Obesity Research, 9(S11), 348S-353S. link
  • http://www.mayoclinic.org/healthy-living/weight-loss/in-depth/weight-loss/art-20048466

Last Reviewed: June 4, 2018


Watch the video: Mayo Clinic Minute: Ideas for a heart-healthy diet (August 2022).