The No Grain Diet: Sample Meal Plan

Dr. Joseph Mercola developed the no grain diet. He believes the main culprit for the fast deterioration of body cells and the difficulty of age reversal are sweets, starches, and grains. They increase the level of sugar in the blood. Thus, a person tends to become hungrier than before and finds weight loss more difficult to achieve.

Though the diet has been such a struggle for alcohol lovers and vegetarians, hundreds have also found great help in following the program. They are able to regulate their insulin and cholesterol more effectively, as well as teach themselves how to eat more fruits and vegetables.

Sample Meal Plan

Though there are restrictions in a no grain diet, you can still enjoy different kind of meals, as well as prepare very tasty recipes:


Egg White Omelette: Perk up the morning with an egg white omelette combined with yellow pepper, spinach, mushroom, and pepper. You can also added feta cheese for a different flavor, though those who are lactose intolerant should avoid this ingredient.

Note: The diet uses egg whites over egg yolks since the latter contains a very high level of fat, which has the ability to raise the amount of cholesterol in the blood. Preparation time usually does not take more than 15 minutes.

Morning Snack

Spinach and Arugula Salad: Enjoy a light morning snack and spend less time in the kitchen by tossing at least 2 cups or raw aragula and 4 cups of raw spinach together. Squeeze a fresh lemon over the greens for a tangy taste and add a little olive oil.


Baked Salmon: Do not ever think this is going to be an unhealthy lunch as salmon is packed with the right kinds of fats and omega-3 fatty acids. To prepare, preheat the oven to around 450 degrees Fahrenheit. Add salmon fillet on a sheet pan covered with non-stick cooking spray and aluminum foil. For more flavor, add black pepper and bake for at least 15 minutes or until they are fully cooked.

Note: Avoid the black pepper if you’re on a blood type diet.

Afternoon Snack

Grainless Bread: Interestingly, the diet eliminates almost all starchy foods except the grainless breads—but perhaps rightfully so. They contain flaxseed, a rich source of omega-3 fatty acids, walnuts, and eggs from organic chickens. Creating a grainless bread loaf will take more or less 15 minutes. With more than 300 calories per slice, this type of bread is more than enough to get one going for the rest of the day. For those with not enough time to bake, a plain yogurt or raw tomatoes make convenient afternoon snacks.


Broccoli and Cauliflower: Spend more time on being with the family at night by making an easy-to-prepare light dinner of cauliflower and broccoli. Toss them into a salad bowl, add ginger root, and sprinkle with extra virgin cooking oil.


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