The Ornish Diet Plan is vegetarian and excludes cholesterol-containing foods like meats. The basis of the Ornish diet is to almost completely give up fat.
Since the diet avoids red meat and fat, it also protects 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, the 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
- All meat and fish varieties
- All oils, margarine, mayonnaise
- Fatty dairy products
- Egg yolks
- Cheese
- Walnuts and kernels
- Avocados, olives
Less Consumed
- Sugar-free cereal
- Egg whites
- Skimmed dairy products
- Crackers
Unlimited Consumed
- Legumes: Broad beans, lentils, chickpeas, beans, soy
- Fruits: Apple, orange, peach, melon, watermelon, pineapple, cherry, raspberry, blueberry
- Cereals: Rice, oats, wheat, millet, barley, buckwheat
- 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 that you make the choices accordingly. You need to consume the first group most:
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, and dried fruits.
4th group: Foods such as full-fat dairy products, coconut, margarine, mayonnaise, pastry, donuts, and cookies.
5th group: Red meat, egg yolk, offal, chicken, butter, cream and other saturated fats
Ornish Diet Plan
Monday
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: 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 them)
Dinner: Cooked banana wrap, green salad
1625 kcal
Thursday
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: 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, an omelet 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 |
See Also:
High Protein Vegetarian Foods for Muscle Building