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Ornish Diet Recipes

Ornish Diet Recipes

Ornish Diet Recipes

What types of meals should you eat on the Ornish Diet?


There's no one Ornish diet – the newest version is named the Ornish Spectrum diet for a reason – but the foremost healthful variations involve many complex, fiber-loaded carbs (think fresh fruits, veggies, and whole grains) and tiny fat, especially the saturated kind, which raises cholesterol and your risk for heart condition.

Even though foods are categorized into five groups from most to least healthful, nothing is technically off-limits – how you build your menu is up to you.

However, if you're on the plan geared toward reversing heart condition – the one that Ornish is best known – you will not have nearly as many options. It severely restricts total and saturated fat. Most foods containing cholesterol or refined carbs, oils, excessive caffeine, and nearly all animal products besides egg whites and one cup per day of nonfat milk or yogurt are banned. Fiber and sophisticated carbs are the kings on this regimen.

Meal Plan

Here are two days of typical meals, both between 1,800 and 1,900 calories. the primary menu is predicated on foods from Ornish's three healthiest food groups (out of 5 he divides foods into); the second is the decided to reverse heart condition. you'll 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
- 1/2 cup nonfat milk
- 1 slice whole-grain bread

Lunch

- 1 1/4 cup roasted-tomato soup
- 2 1/2 cups Asian noodle salad topped with 5 grilled shrimp
- 1 slice whole-wheat peach griddlecake

Snack

- 2/3 ounces bittersweet chocolate 
- 3 apricots
- 10 raw almonds
- 1/2 cup plain nonfat yogurt

Dinner

- 3-ounce wild salmon
- 1 1/4 cup butter lettuce/pear salad with honey-infused vinaigrette
- 1 1/2 cup sweet corn, turtle bean, and tomato salad
- 5/8 cup peach bread pudding
- Glass of wine or soda water 

Spectrum reversing-heart-disease plan

Breakfast

- 1 3/4 egg-white zucchini frittata
- 1/3 cup each blueberries, strawberries, and blackberries
- 1/2 cup nonfat 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 cornbread

Snack

- 5/8 cup garden pea guacamole
- 6 whole-wheat pita bread wedges
- 1/2 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 soda water





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