How to Find Sample Meal Plans for the Ornish Diet

Dr. Dean Ornish's diet plan, as described in his book "Eat More, Weigh Less," is a very low fat plan. Less than 10 percent of the calories come from fat. It's basically a vegetarian eating plan, because meat and eggs are not recommended. Non-fat dairy such as milk, cheese and yogurt are allowed in small amounts. Fats, oils, seeds, nuts refined carbohydrates and avocados are not allowed.

Instructions

1

Buy Dr. Dean Ornish's book, "Eat More, Weigh Less." It explains the diet, what you should eat and how often you should eat.

2

Eat several small meals a day. You'll get hungry every couple of hours, so you should plan ahead to eat at those times.

3

Know that the grains you're allowed to eat include rice, corn, oats, millet, wheat, buckwheat and barley.

4

Plan to eat a breakfast of whole-grain cereal with fat-free yogurt and orange juice. Lunch should be potato salad with fat-free dressing, green salad, baked potatoes with fat-free cheese and spinach and fresh fruit.

5

Make whole-meal pasta with vegetables for dinner, along with bread with capers, tomatoes and peaches in wine.

6

Add fat-free dressings and mayonnaise, crackers and tortilla chips into your menu plan to create some variety.