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 Weight Control  Holistic-online.com

Popular Diet Plans

Foods Allowed in Ornish Diet Plan

  • Dried beans (lentils, split peas)
  • Canned beans (kidney, pinto, garbanzo, and black)
  • Baked beans
  • Vegetarian chili beans
  • Fat-free refried beans
  • Whole wheat, kamut, and spelt pasta
  • Vegetarian fat-free pasta sauce
  • Grains such as brown basmati rice, quick cooking brown rice, bulgur wheat, couscous, polenta, rolled oats, cornmeal, millet, and quinoa
  • Raisins, craisins, dates, and dried fruit
  • Cereal -- whole grains without added sugar or fat; oatmeal
  • Tofu (aseptically packaged, reduced fat)
  • Textured vegetable protein (TVP)
  • Evaporated skim milk
  • Fat replacements (nonstick spray, fat-free butter sprinkles made without butter; for example Lighter Bake, Smucker's Baking Healthy)
  • Whole-wheat flour and pastry flour
  • Fat-free vegetable broth
  • Soups made without animal fat or hydrogenated oils
  • Vinegar (balsamic, rice, raspberry)
  • Roasted red peppers without oil
  • Canned tomatoes
  • Sun-dried tomatoes without oil
  • Canned new potatoes
  • Bananas and fresh fruit that store at room temperature
  • Tomatoes
  • Winter Squash
  • Potatoes
  • Broccoli
  • Cabbage (green and red)
  • Garlic (whole and minced)
  • Potatoes (red and russet)
  • Salad mixes
  • Salsa (fresh)
  • Vegetable sticks
  • Yellow and red onions
  • Egg substitutes or egg whites
  • Fresh herbs
  • Flaxseed oil and flaxseeds (women only)


  • Nonfat cheese
  • Nonfat milk
  • Nonfat parmesan cheese
  • Nonfat ricotta cheese
  • Nonfat sour cream
  • Nonfat plain yogurt
  • Nonfat vanilla yogurt


  • Tofu and tempeh
  • Soy cheese
  • Soy milk
  • Soy yogurt

Frozen Foods:

  • Apple juice concentrate
  • Orange juice concentrate
  • Frozen fruits
  • Frozen vegetables
  • Frozen soy beans
  • Whole grain breads, tortillas, and pitas
  • Vegetarian hot dogs
  • Vegetarian burgers

Seasonings/ Spices/ Condiments:

  • Allspice
  • Apple pie spice
  • Cayenne, red pepper flakes, chili powder, black pepper
  • Chinese five-spice
  • Cinnamon, ginger, cloves, and nutmeg
  • Extracts (maple, almond, vanilla, and butter)
  • Fruit spreads (unsweetened)
  • Ground cumin, curry powder, basil, oregano, rosemary, dill, ginger
  • Italian season mix (no fat)
  • Molasses, "lite" pancake syrup
  • Garlic and onion powder
  • Pumpkin pie spice
  • Light Soy sauce (low sodium)
  • Tabasco or hot pepper sauce
  • Catsup (no added salt)
  • Fat-free mayonnaise
  • Mustard (stone-ground, hot, and Dijon)
  • Fat-free salad dressings (no saturated or hydrogenated fat in ingredients)

Snack Foods:

  • Fat-free whole-grain crackers
  • Rice cakes, popcorn cakes
  • Fat-free tortilla chips
  • Fat-free pretzels (without hydrogenated oils)

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