Sample Menu
Here are two days of typical meals, both between 1,800 and 1,900 calories. The first menu is based on foods from Ornish’s three healthiest food groups (out of five he divides foods into); the second is his plan to reverse heart disease. You can find recipes for these meals on the Ornish website.
Spectrum prevention plan
Breakfast
2 egg-white vegetable scramble
1/3 cup each blueberries, strawberries, and raspberries
½ cup non-fat milk
1 slice whole-grain bread
Lunch
1¼ cup roasted-tomato soup
2½ cups Asian noodle salad topped with 5 grilled shrimp
1 slice whole-wheat peach griddle cake
Snack
2/3 oz. dark chocolate
3 apricots
10 raw almonds
½ cup plain non-fat yogurt
Dinner
3 oz. wild salmon
1¼ cup butter lettuce/pear salad with honey-infused vinaigrette
1½ cup sweet corn, black bean, and tomato salad
5/8 cup peach bread pudding
Glass of wine or sparkling water
Spectrum reversing-heart-disease plan
Breakfast
1¾ egg-white zucchini frittata
1/3 cup each blueberries, strawberries, blackberries
½ cup non-fat milk
1 slice whole-grain bread
1 cup tea or decaf coffee
Lunch
1-7/8 cup mango-beet salad
1-7/8 cup vegetarian chili
1 slice corn bread
Snack
5/8 cup green pea guacamole
6 whole-wheat pita bread wedges
½ cup red grapes
Dinner
1-7/8 cup fennel and arugula salad with fig vinaigrette
2 cups whole-wheat penne pasta with roasted vegetables
2-1/3 cup fruit-and-yogurt trifle
Glass of wine or sparkling water
Nutrition
Here’s a breakdown of the nutritional content of a day’s meals on two Ornish plans, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans.
Because this diet is highly individualized, your actual intake will vary. The first column reflects a dieter who chooses foods from the first three groups of Ornish’s nutrition spectrum. The second is for a dieter on the plan to reverse heart disease. Diet figures were supplied by Ornish.
|
Spectrum Prevention Plan |
Spectrum Reversing-Heart-Disease Plan | Recommended | ||
|---|---|---|---|---|
| Calories | 1,875 | 1,850 | Women | Men |
|
21-25: 2,000 26-50: 1,800 51+: 1,600 |
21-40: 2,400 41-60: 2,200 61+: 2,000 |
|||
| Total Fat | 16% | 11% | 20%-35% | |
| Saturated | 2% | 1.5% | Less than 10% | |
| Trans | 0% | 0% | N/A | |
| Total Carbohydrates | 60% | 71% | 45%-65% | |
|
Sugars (total except as noted) |
4% (added only) | 4% (added only) | N/A | |
| Fiber | 56 g. | 44 g. | Women | Men |
|
19-30: 28 g. 31-50: 25 g. 51+: 22 g. |
19-30: 34 g. 31-50: 31 g. 51+: 28 g. |
|||
| Protein | 24% | 18% | 10%-35% | |
| Sodium | 2,232 mg. | 1,621 mg. | Under 2,300 mg., under 1,500 mg. for 51+ | |
| Potassium | 4,703 mg. | 5,243 mg. | At least 4,700 mg. | |
| Calcium | 1,026 mg. | 1,110 mg. |
19-50: 1,000 mg. 51+: 1,200 mg. |
|
| Vitamin B-12 | 8.54 mcg. | 2.6 mcg. | 2.4 mcg. | |
| Vitamin D | 14.7 mcg. | 15.3 mcg. | 15 mcg. | |
Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms.
Last updated by Kurtis Hiatt | January 02, 2013
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