A Full Week of Ornish Diet Meal Ideas to Get You Started

Ready to try out the Ornish diet? Here are some delicious meal ideas to fill your week!

Day 1:
– Breakfast: Egg white and vegetable frittata, garlic roasted potatoes, strawberries
– Snack: Nonfat plain Greek yogurt, peaches, low-fat granola
– Lunch: Field green salad with balsamic vinaigrette, lentil chili, cornbread
– Snack: Sliced cucumber and carrots, hummus
– Dinner: Leafy green salad with Italian dressing, spinach and mushroom lasagna with whole-wheat noodles, roasted asparagus
– Dessert: 1 cocoa truffle

Day 2:
– Breakfast: Apple spice muffin, nonfat Greek yogurt with orange zest, blueberries
– Snack: Green smoothie with pineapple and mint
– Lunch: Coleslaw, black bean veggie burger, sweet potato fries
– Snack: Creamy pesto dip with vegetables
– Dinner: Arugula salad with beets and oranges, mushroom stroganoff, rainbow vegetables
– Dessert: Chocolate pudding with raspberries

Day 3:
– Breakfast: Tofu scramble, country sweet potatoes, sliced melon
– Snacks: Nonfat yogurt parfait with fruit
– Lunch: Citrus salad, tacos with corn, edamole, smoky chipotle sauce
– Snacks: Sweet pea herb dip, low-fat whole-grain crackers
– Dinner: Field green salad with lemon miso dressing, Thai vegetable curry, brown jasmine rice, 1 cup minted pineapple

Day 4:
– Breakfast: Oatmeal with berries and soy milk
– Snack: Greek yogurt parfait with nonfat Greek yogurt, fresh fruit, and whole-grain cereal
– Lunch: Sandwich with hummus and veggies on whole-grain bread, apple
– Snack: Fresh fruit
– Dinner: Salad with beans, enchilada made with layers of tortilla, black beans, brown rice, spinach, onions, and other veggies

Day 5:
– Breakfast: Southwest breakfast burrito and fresh fruit
– Snack: Garden Greens Smoothie
– Lunch: Salad, caramelized onion quesadilla
– Snack: Carrot sticks and hummus
– Dinner: Stir-fry with tofu, mixed vegetables, brown rice, soy sauce

Day 6:
– Breakfast: Whole-grain cinnamon French toast, fruit and yogurt
– Snack: Fresh fruit
– Lunch: BBQ chopped salad, baked corn chips
– Snack: Fruit smoothie
– Dinner: Cajun beans and rice with salad

Day 7:
– Breakfast: Egg white veggie scramble, country-style sweet potato
– Snack: Nonfat plain Greek yogurt parfait
– Lunch: Salad, chili-baked potato
– Snack: Slice of whole-grain bread and hummus
– Dinner: Whole-wheat spaghetti with white beans and marinara sauce, fresh fruit

With these delicious and healthy meal ideas, you’ll be sure to enjoy following the Ornish diet for a full week!