1500 Calorie Ornish Diet Meal Plan | Full Week Printable

The Ornish Diet Plan is vegetarian, and excludes cholesterol-containing foods, such as meats. The basis of the Ornish diet is to almost completely give up fat. Since the diet avoids red meat and fat, it also provides protection from heart problems in the short term. However, following the diet long-term depends on the recommendation of your doctor.

What Is The 1500 Calorie Ornish Diet Plan?

Dr. Dean Ornish, founder of the Ornish Diet, advises individuals to get 10% of their energy intake from fat. This diet aims to reduce coronary atherosclerotic disease with weight loss, regular exercise and meditation. It is also used for stress relief and weight loss. It is reputed to help prevent heart disease and diabetes, and lower cholesterol levels. It is also used to prevent prostate and breast cancer. Let’s learn the prohibitions and recommendations of this diet before moving on to the sample list:

Prohibited Foods

  1. All meat and fish varieties
  2. All oils, margarine, mayonnaise
  3. Fatty dairy products
  4. Egg yolks
  5. Cheese
  6. Walnuts and kernels
  7. Avocados, olives

Less Consumed

  1. Sugar-free cereal
  2. Egg whites
  3. Skimmed dairy products
  4. Crackers

Unlimited Consumed

  1. Legumes: Broad beans, lentils, chickpeas, beans, soy
  2. Fruits: Apple, orange, peach, melon, watermelon, pineapple, cherry, raspberry, blueberry
  3. Cereals: Rice, oats, wheat, millet, barley, buckwheat
  4. Vegetables: Potatoes, cucumbers, tomatoes, zucchini, carrots, broccoli, sweet peppers, greens

Foods in the Ornish Diet are divided into 5 groups. While the healthiest foods are in the first group, the most unhealthy foods are classified in the 5th group. Therefore, it is recommended to make the choices accordingly. You need to consume the first group most:

Ornish diet plan

The 5 groups on the Ornish Diet Plan

1st group: Vegetables and fruits, whole grain and whole grain products, legumes, soy products, skimmed dairy products, egg whites and oils containing omega-3s.

2nd group: Avocados, hazelnuts, nuts, canola oil, canned vegetables, semi-skimmed dairy products.

3rd group: Seafood and fish (salmon, mackerel), white bread, rice, pasta, white flour, dried fruits.

4th group: Foods such as full-fat dairy products, coconut, margarine, mayonnaise, pastry, donuts, cookies.

5th group: Red meat, egg yolk, offal, chicken, butter, cream and other saturated fats

Ornish Diet Plan

Monday

Ornish diet plan

Ornish diet plan: First day

Breakfast: Cheese and fresh fruit, a slice of toast, tea or coffee (decaffeinated), fruit juice

Lunch: Salad garnished with greens and cucumber, roasted eggplant, fresh fruit

Dinner: Cooked brown rice, vegetable chili, zucchini salad, greens, fresh fruit

1356 kcal

Tuesday

Ornish diet plan

Ornish diet plan: Second day

Breakfast: Cereal, a bowl of nonfat yogurt, fresh fruit, orange juice, decaffeinated coffee or tea

Lunch: Baked potatoes, salad (consisting of broccoli, lettuce, chickpeas and lemon), fresh fruit

Dinner: Pasta (green peppers, boiled white beans, garlic and a little lemon sauce), green salad, peach cooked in red wine

1448

Wednesday

Breakfast: Raisins and cinnamon cereal, nonfat yogurt, a slice of toast, diet jam, orange juice, decaffeinated tea or coffee

Lunch: Potato soup with greens and garlic, salad, boiled white beans (may have dried tomatoes on it)

Dinner: Cooked banana wrap, green salad

1625 kcal

Thursday

Ornish diet plan

Ornish diet plan: Fourth day

Breakfast: Cereal, a bowl of nonfat yogurt, fresh fruit, orange juice, decaffeinated coffee or tea

Lunch: Baked potatoes, salad (consisting of broccoli, lettuce, chickpeas and lemon), fresh fruit

Dinner: Pasta (green peppers, boiled white beans, garlic and a little lemon sauce), green salad, peach cooked in red wine

1448 kcal

Friday

Breakfast: Tofu, a slice of toast, orange juice, decaffeinated tea or coffee

Lunch: Mushrooms (adorn with fried peppers), Italian bean salad and melon

Dinner: Fried tomato sandwich, soup cooked with corn and beans, salad, fresh fruit

1063 kcal

Saturday

Ornish diet plan

Ornish diet plan: Sixth day

Breakfast: Apple Cinnamon Pancakes, fresh fruit, nonfat yogurt, jam, tea or coffee (decaffeinated)

Lunch: Cooked lentils with spinach, salad, fresh fruit

Dinner: Soup, rice with peas, salad, stewed fruit

1553 kcal

Sunday

Breakfast: 1 slice of whole grain or whole grain bread, omelette made with 1 egg white and 30g fat-free feta cheese, plenty of lean greens and other vegetables, 2 cups of green tea

Snack: 1 portion of fresh fruit

Lunch: 1 fillet of salmon (180 g), plenty of green salad with boiled buckwheat (lean), 1 slice of whole grain or whole wheat bread

Snack: 100 ml skim milk, 1 portion of fresh fruit

Dinner: 1 plate of purslane cooked with canola oil, boiled lentils with plenty of green salad (lean), 2 tablespoons of fat-free yogurt

Snack: 10-15 hazelnuts or almonds

1400 kcal

Printable (PDF) Ornish Diet Plan

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast Cheese on fresh fruit, a slice of toast, tea or coffee (decaffeinated), fruit juice Cereal, a bowl of nonfat yogurt, fresh fruit, orange juice, decaffeinated coffee or tea Raisins and cinnamon cereal, nonfat yogurt, a slice of toast, diet jam, orange juice, decaffeinated tea or coffee Cereal, a bowl of nonfat yogurt, fresh fruit, orange juice, decaffeinated coffee or tea Tofu (you can cook like an egg in a pan without oil), a slice of toast, orange juice, decaffeinated tea or coffee Apple Cinnamon Pancakes, fresh fruit, nonfat yogurt, jam, tea or coffee (decaffeinated) 1 slice of whole grain or whole grain bread, omelette made with 1 egg white and 30g fat-free feta cheese, plenty of lean greens and other vegetables, 2 cups of green tea
Snack 1 portion of fresh fruit
Lunch Couscous salad garnished with greens and cucumber, roasted eggplant, fresh fruit Baked potatoes, salad (consisting of broccoli, lettuce, chickpeas and lemon), fresh fruit Potato soup with greens and garlic, salad, boiled white beans (may be dried tomatoes on it) Baked potatoes, salad (consisting of broccoli, lettuce, chickpeas and lemon), fresh fruit Mushrooms (adorn with fried peppers), Italian bean salad and melon Cooked lentils with spinach, salad, fresh fruit 1 fillet of salmon (180 g), plenty of green salad with boiled buckwheat (lean), 1 slice of whole grain or whole wheat bread
Snack 100 ml skim milk, 1 portion of fresh fruit
Dinner Cooked brown rice, vegetable chili, zucchini salad, greens, fresh fruit Pasta (green peppers, boiled white beans, garlic and a little lemon sauce), green salad, peach cooked in red wine Cooked banana wrap, green salad Pasta (green peppers, boiled white beans, garlic and a little lemon sauce), green salad, peach cooked in red wine Fried tomato sandwich, soup cooked with corn and beans, salad, fresh fruit Soup, rice with peas, salad, stewed fruit 1 plate of purslane cooked with canola oil, boiled lentils with plenty of green salad (lean), 2 tablespoons of fat-free yogurt
Snack 10-15 hazelnuts or almonds
Total calories for the day 1356 1448 1625 1448 1063 1553 1400

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