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Here are some recipes for inspiration to do Maximum Weightloss program McDougall style.
For maximum weight loss, fill your tummy with a low-calorie soup, salad and then eat some starch. You can, of course, combine the starches in your salad like in these recipes. Steamed vegetables are a great add-on to anything.
Always keep some frozen veggies at home to make your meals simple and quick to make without needing to cut a lot of things if you don´t have the time to.
Snack with 1-2 fruits a day. Yóu can eat limitless of non-starchy veggies.
Salads
Tabbouleh
Tabbouleh is traditionally small diced cucumber, tomato, and parsley. This is made with buckwheat, but you can also add some other grains with tabbouli; couscous, cooked oats, or quinoa. All are great.
Check out this recipe
Arugula quinoa salad
A quick and filling vegan salad for lunch, dinner or as a side.
Summer potato salad
I love potato salad with a sweet mustard sauce made from sweet mustard, dill, onion, vinegar, and pepper.
Carrot quinoa salad
Skip the raisins in this recipe, they bring a bit too many added calories.
Soups
Cabbage soup
This cabbage soup can be said to burn more calories than it gives since it only has 43 per portion. It will fill you up and has a lot of fiber.
Check out this recipe
Pumpkin soup
From this recipe, skip the oil and coconut milk. You can use a splash of nonfat plant-based milk instead. Beans give this soup some creaminess
Tomato soup
You can even add roasted bell peppers to your tomato soup. Blend some beans in if you eat this as your main meal.
Spinach soup
You can saute the onions in some broth instead of oil.
Starch-based recipes
Roasted veggies
Use these as a side dish with beans, rice or potatoes.
Check out this recipe
Persian rice
Rice is delicious with some good flavoring. Serve with veggies or/and beans.
Mexican rice
Saute the onion in water or broth instead of oil. You can skip the avocado.
Fresh spring rolls
These have such low calories so that you can eat them with a little avocado sauce. Also, a Thai peanut sauce is delicious from dried peanut powder, where the fat is reduced. Use whatever veggies you like.
Potato stew
A stew is such a simple dish. This is more traditional with tomatoes and herbs, but also explore Indian potato stews and dishes full of flavor.
Roasted potatoes
You can add other starchy veggies also like carrots, beets, yams, and celeriac.
Find also some recipes at drmcdougalls own website. He also has a 12 day program; if you have a hard time losing weight on your own, check it out.
Healthy snacks
- Kale chips
- Carrots with hummus dip
- Cup of berries
- Nicecream made from frozen bananas or mango.
- Cauliflower wings
- Roasted chickpeas
- Non-fat plant-based yogurt
What should you avoid to achieve maximum weight loss?
- All animal products; meat, dairy, cheese, and eggs.
- Oils
- Sugar
- Ultra-processed foods
- Nuts and seeds
- Coconut and coconut milk
- Avocados
- Flour and flour products
- Limit fruit intake to 2 servings a day.
- Soy, limit intake since tofu and soybeans are quite high fat. You can use silken tofu.
How much weight can you lose?
This is very individual and based on your personal calorie need and deficit. Average weight loss with a 500 calorie deficit a day is 1 pound a week. In the beginning you might lose additional 2-4 pounds water weight. With this maximum weight loss program you will probably lose even more, if you can stick to it and really eat your half plate salads.
After the diet
This diet is not sustainable for a long time, and when you have lost weight, you might add some healthy fats to your daily diet, like a small handful of nuts or ½ avocado. Sprinkle a couple of tablespoons seeds in your salad or increase somewhat the intake of oats and soybeans, which both have fats. Chia- and flax seeds are both good sources of omega 3 fats, same as walnuts.
You might also want to ensure you are getting all vitamins and minerals you need from your diet. Supplement with B12. You might even need Iodine, selenium, and D-vitamin. Read more on what vitamins you need in this complete guide on a plant-based diet.
More All Recipes
- Starch solution diet-meal plan for 2 weeks
- How to make high fiber smoothies and the best recipes
- 20 high fiber snacks for kids
- 3 ingredient quick chocolate mousse
