Maximum weight loss recipes - Fiber Food Factory (2024)

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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

Maximum weight loss recipes - Fiber Food Factory (1)

Arugula quinoa salad

A quick and filling vegan salad for lunch, dinner or as a side.

Maximum weight loss recipes - Fiber Food Factory (2)

Lentil salad

Lentils are starches also. They have a lot of protein and fiber.

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Maximum weight loss recipes - Fiber Food Factory (3)

Lettuce wraps

With spicy asian mushroom filling.

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Maximum weight loss recipes - Fiber Food Factory (4)

Summer potato salad

I love potato salad with a sweet mustard sauce made from sweet mustard, dill, onion, vinegar, and pepper.

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Maximum weight loss recipes - Fiber Food Factory (5)

Carrot quinoa salad

Skip the raisins in this recipe, they bring a bit too many added calories.

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Maximum weight loss recipes - Fiber Food Factory (6)

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.

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Maximum weight loss recipes - Fiber Food Factory (7)

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

Maximum weight loss recipes - Fiber Food Factory (8)

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.

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Maximum weight loss recipes - Fiber Food Factory (9)

Spinach soup

You can saute the onions in some broth instead of oil.

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Maximum weight loss recipes - Fiber Food Factory (10)

Borsch soup

A vegan borsh soup is made from beets and cabbage.

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Maximum weight loss recipes - Fiber Food Factory (11)

Starch-based recipes

Roasted veggies

Use these as a side dish with beans, rice or potatoes.

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Maximum weight loss recipes - Fiber Food Factory (12)

Persian rice

Rice is delicious with some good flavoring. Serve with veggies or/and beans.

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Maximum weight loss recipes - Fiber Food Factory (13)

Mexican rice

Saute the onion in water or broth instead of oil. You can skip the avocado.

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Maximum weight loss recipes - Fiber Food Factory (14)

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.

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Maximum weight loss recipes - Fiber Food Factory (15)

Lentil loaf

Serve with potato mash and steamed veggies

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Maximum weight loss recipes - Fiber Food Factory (16)

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.

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Maximum weight loss recipes - Fiber Food Factory (17)

Lentil Dal

Indian lentil dish. Serve this with rice.

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Maximum weight loss recipes - Fiber Food Factory (18)

Roasted potatoes

You can add other starchy veggies also like carrots, beets, yams, and celeriac.

Check out this recipe

Maximum weight loss recipes - Fiber Food Factory (19)

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
Maximum weight loss recipes - Fiber Food Factory (2024)

FAQs

What foods are allowed on the McDougall diet? ›

The McDougall diet is a low-fat starch-based diet that is high in fiber and contains no cholesterol. The diet is based on a variety of starches such as rice, potatoes, corn, breads, pasta, and fresh or frozen fruits and vegetables.

How much weight can you lose on a McDougall diet? ›

We have collected weight loss data on nearly 300 people who have attended our basic McDougall Program in Santa Rosa, California and found that with unrestricted eating (buffet tables of delicious healthy foods, three meals a day, and snacks all day long), the average weight loss is a half a pound a day – 3.5 pounds in ...

What is the 50 50 plate meal plan? ›

The Plantstrong 50-50 plate hack

How it works: At each sitting, grab a plate or bowl and fill half with starchy plants (like potatoes, whole-wheat pasta or lentils) and half with non-starchy fruit and veggies.

What is the starch solution for weight loss? ›

The Starch Solution diet consists of approximately 70% starch, 20% vegetables, and 10% fruits. This means the Starch Solution eliminates most processed and prepackaged foods and restricts healthy fats like olive oil, avocados, nuts, seeds, and nut butters.

What are starch foods to avoid? ›

You should avoid the following foods due to their high starch content:
  • Pasta. A cup of cooked spaghetti has 46.7 grams (g) of carbohydrates, 9.3 of which come from starch. ...
  • Potatoes. A single, medium-sized potato has about 31 g of starch. ...
  • White Bread. ...
  • White Rice. ...
  • Corn.
Nov 14, 2022

What is the McDougall truth about food? ›

In this comprehensive lecture series, John McDougall, MD, explores the science behind the McDougall Program explaining why our whole food, low-fat, starch-based diet has been successful at curing common chronic diseases like type 2 diabetes, heart disease, arthritis and much more.

What is a 5x5x5 meal plan? ›

In simple terms, it's a strategy to support the five health-defense systems by eating up to five times a day and incorporating a minimum of five health-supporting foods into the meals and snacks you already eat. This is not a weight-loss plan and it's not a prescription.

What is a 30/30/30 diet? ›

The 30-30-30 diet involves eating 30g of protein within 30 minutes of waking up, and then completing 30 minutes of low intensity exercise. This method first appeared in Tim Ferriss' book The 4-Hour Body in 2010 but was recently popularized by nutritionist and wellness podcaster Gary Brecka.

What does a 40 30 30 meal look like? ›

The 40/30/30 macros refer to a specific ratio of macronutrients – 40% carbohydrates, 30% protein, and 30% fats. This balanced macro split has become one of the most well-known and recommended approaches for those looking to build muscle, lose fat, or simply eat healthier.

What starch is best for weight loss? ›

Which starchy foods you choose and how much you eat are the biggest deciding factors in weight loss success. The best choices of starchy foods are those that haven't been processed, such as beans, lentils, quinoa, oats, sweet potato, boiled potato with skin and whole wheat pasta.

Why is starch bad for weight loss? ›

Starch is a complex carbohydrate made up of long-chain sugar molecules. It increases blood sugar, and an excess of blood sugar signals our body to store it, resulting in weight gain. If you're trying to lose weight, you should keep an eye on the starch-based foods you eat.

What are starch blockers in weight loss? ›

Amylase inhibitors, also called starch blockers, prevent starches from being absorbed by the body. When amylase is blocked, those carbs pass through the body undigested, so you don't absorb the calories. Some starch blockers need a prescription. They are called acarbose (Precose), and miglitol (Glyset).

What do you eat in a day on the Starch Solution diet? ›

What to eat freely

The best thing about The Starch Solution's way of eating is the incredible diversity of foods you can eat. Whole grains, starchy vegetables, root vegetables, non-starchy vegetables, beans, peas, lentils, legumes, fruits of all kinds, many condiments, spices, herbs, seasonings, and more!

What starches does Dr. McDougall recommend? ›

Starch-Based Diet Staples
  • Whole Grains. Barley. ...
  • Unrefined Flours. Barley. ...
  • Egg-Free Pastas. Pastas come in many shapes including spaghetti, macaroni, lasagna noodles, flat noodles, spirals, wheels, alphabet noodles. ...
  • Asian Noodles. ...
  • Roots. ...
  • Winter Squashes. ...
  • Legumes.
  • Beans:

Can you have pasta on McDougall diet? ›

Pastas. Note: We prefer you choose whole grain pasta whenever possible, however we allow for the use of refined flour when a whole grain option is not available. Food for Life Baking Co. Gluten Free Brown Rice: Elbows, Manicotti, Lasagna, Farfalle, Caserecce, Fettuccini, etc.

What foods can you eat on a low starch diet? ›

To get the maximum benefit, add wholesome, non-starchy foods to your meals:
  • Non-starchy fruits (such as berries and grapefruit)
  • Non-starchy vegetables (such as spinach, kale, broccoli, cauliflower, mushrooms, and peppers)
  • Fish.
  • Tofu.
  • Dairy products.
  • Eggs.
  • Lean meat.
Dec 19, 2022

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