Maximum weight loss recipes - Fiber Food Factory (2024)

Affiliate links are marked with asterisk *.

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.

Check out this recipe

Maximum weight loss recipes - Fiber Food Factory (3)

Lettuce wraps

With spicy asian mushroom filling.

Check out this recipe

Maximum weight loss recipes - Fiber Food Factory (4)

Carrot quinoa salad

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

Check out this recipe

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.

Check out this recipe

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.

Check out this recipe

Maximum weight loss recipes - Fiber Food Factory (9)

Spinach soup

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

Check out this recipe

Maximum weight loss recipes - Fiber Food Factory (10)

Borsch soup

A vegan borsh soup is made from beets and cabbage.

Check out this recipe

Maximum weight loss recipes - Fiber Food Factory (11)

Starch-based recipes

Roasted veggies

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

Check out this recipe

Maximum weight loss recipes - Fiber Food Factory (12)

Persian rice

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

Check out this recipe

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.

Check out this recipe

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.

Check out this recipe

Maximum weight loss recipes - Fiber Food Factory (15)

Lentil loaf

Serve with potato mash and steamed veggies

Check out this recipe

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.

Check out this recipe

Maximum weight loss recipes - Fiber Food Factory (17)

Lentil Dal

Indian lentil dish. Serve this with rice.

Check out this recipe

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 are fibrous foods for weight loss? ›

A cup of kidney beans can provide around one-third, if not more, of the fiber you need per day. Other high fiber foods include berries, cruciferous vegetables, oats, chia seeds, and dark chocolate. Fiber has a range of possible health benefits, such as: promoting weight loss.

What does McDougall eat in a day? ›

The McDougall Program is a starch-based diet (potatoes, sweet potatoes, rice, etc.) with the addition of either fresh or frozen fruits and vegetables and avoids all added oils.

What are the criticism of McDougall's diet? ›

McDougall's diet plan has been called a low-fat fad diet that may lead to boredom with limited food choices, and feelings of deprivation because of exclusion of favorite foods. The high fiber content can cause flatulence and possibly interfere with mineral absorption.

How much fiber per day to lose weight? ›

Many experts agree that around 25 grams per day is best. But a study published in the journal ISRN Obesity found the magic number that could help you lose up to a pound each week should be nudged up to 28 grams of fiber per day.

What is the best fiber to lose belly fat? ›

Foods that are high in soluble fiber include flaxseeds, sweet potatoes, fruits like apricots and oranges, Brussels sprouts, legumes and grains like oatmeal. However, although soluble fiber may help you lose belly fat, it's not a great idea to eat lots of soluble fiber right away.

What food keeps you full for 12 hours? ›

10 Foods That Keep You Full All Day Long
  • #1 Oatmeal. Not all breakfast foods are created equal. ...
  • #2 Quinoa. Quinoa is another one of those foods that keep you full we're totally here for. ...
  • #3 Lentils. We also love lentils around here. ...
  • #4 High Fiber Fruits. ...
  • #5 Eggs. ...
  • #6 Full-Fat Greek Yogurt. ...
  • #7 Nuts. ...
  • #8 Coconut Oil.

What foods are not allowed on the McDougall diet? ›

McDougall diet guidelines

Low sodium and small amounts of sugar and spices are allowed to give foos some flavor. Animal-derived foods are not allowed, from dairy to eggs, meat, poultry and fish. No oils are allowed — even vegetable ones.

What is the diet where you can only eat in an 8 hour window? ›

With 16/8 intermittent fasting, you restrict your food intake to an 8-hour window and fast for the remaining 16 hours. This practice may support weight loss, improve blood sugar, and increase longevity.

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.

Can you eat beans on the McDougall diet? ›

All legumes--beans, peas, lentils, etc. – bother all races of people indiscriminately. You do not need to consume beans on the McDougall diet – all the protein you need comes from the other less gassy starches and vegetables you may choose.

What is a good appetite suppressant? ›

7 Natural Appetite Suppressants Recommended by Experts
  • Chili Peppers. Chili peppers—and other spicy ingredients like red pepper flakes or hot sauce—can help suppress appetite due to their heat. ...
  • Glucomannan. ...
  • Water. ...
  • Protein-Rich Foods. ...
  • Flaxseed. ...
  • Psyllium Husk. ...
  • Green Tea.
Jan 5, 2024

What is a natural alternative to Ozempic? ›

Pomegranate, known for its rich antioxidant properties, is stepping into the spotlight as a natural contender in the realm of blood sugar regulation and weight management. This fruit's potential in influencing GLP-1 levels brings it into direct comparison with pharmaceutical options like Ozempic.

What food keeps you full the longest? ›

High-fiber foods not only provide volume but also take longer to digest, making you feel full longer on fewer calories. Vegetables, fruits and whole grains all contain fiber. Popcorn is a good example of a high-volume, low-calorie whole grain. One cup of air-popped popcorn has about 30 calories.

What are the most fibrous foods you can eat? ›

Fruits, vegetables, grains, beans, peas and lentils all help you reach that daily fiber goal. Fiber-rich foods have a mix of different fiber types. Some fiber helps keep stool moving in the large intestine. Other types of fiber help a person feel full for longer.

What foods are high in fiber for low-fat diet? ›

This plan includes plenty of fruits, vegetables, whole grains, legumes, nuts and seeds. Not only that but the foods in each category are known to have the highest fiber content—think chickpeas, pears, oatmeal, black beans and chia seeds.

What's the best protein to eat to lose weight? ›

Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:
  • Lean meats.
  • Seafood.
  • Beans.
  • Soy.
  • Low-fat dairy.
  • Eggs.
  • Nuts and seeds.

How do I get enough fibre when dieting? ›

Tips to increase your fibre intake

Go for wholemeal or granary breads, or higher fibre white bread, and choose wholegrains like wholewheat pasta, bulgur wheat or brown rice. Go for potatoes with their skins on, such as a baked potato or boiled new potatoes. Find out more about starchy foods and carbohydrates.

Top Articles
Latest Posts
Article information

Author: Tuan Roob DDS

Last Updated:

Views: 6426

Rating: 4.1 / 5 (62 voted)

Reviews: 93% of readers found this page helpful

Author information

Name: Tuan Roob DDS

Birthday: 1999-11-20

Address: Suite 592 642 Pfannerstill Island, South Keila, LA 74970-3076

Phone: +9617721773649

Job: Marketing Producer

Hobby: Skydiving, Flag Football, Knitting, Running, Lego building, Hunting, Juggling

Introduction: My name is Tuan Roob DDS, I am a friendly, good, energetic, faithful, fantastic, gentle, enchanting person who loves writing and wants to share my knowledge and understanding with you.