What Do You Eat on the Mayo Clinic Diet? A Food Guide

November 14, 2025 •

3 min read

Individuals in the "Lose It!" phase of the Mayo Clinic Diet can lose between 6 and 10 pounds within two weeks, according to Mayo Clinic experts. This is achieved by focusing on a specific set of healthy foods that promote satiety and weight loss.

Quick Summary

The Mayo Clinic Diet centers on nutrient-rich, plant-based foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. It follows two phases, 'Lose It!' and 'Live It!', with a food pyramid to guide choices toward lasting healthy eating habits.

Key Points

Prioritize Fruits and Vegetables: The Mayo Clinic Diet focuses on consuming unlimited amounts of fresh or frozen fruits and vegetables to promote satiety with fewer calories.
Choose Whole Grains: Select whole grains like brown rice, oatmeal, and whole-wheat bread instead of refined carbohydrates to ensure sustained energy and fiber intake.
Incorporate Lean Protein: Use moderate portions of lean proteins, including fish, skinless poultry, legumes, and low-fat dairy to support muscle health and fullness.
Use Healthy Fats in Moderation: Consume healthy fats from olive oil, avocados, and nuts in limited amounts due to their high caloric density.
Follow a Two-Phase Approach: Begin with the "Lose It!" phase for initial weight loss and transition to the "Live It!" phase for ongoing weight management.
Limit Sweets and Alcohol: Added sugar and alcohol are restricted in the initial phase, and only allowed in small, controlled amounts in the long-term phase.

The Core Philosophy: Filling Up on Nutrient-Dense Foods

The Mayo Clinic Diet is a comprehensive lifestyle program created to support long-term health. It revolves around the principle of 'energy density,' which emphasizes foods rich in nutrients and fiber but low in calories. This approach allows for a greater volume of food, which aids in satiety and naturally reduces calorie intake. The diet employs a pyramid model to visually represent this, with vegetables and fruits at the base and fats and sweets at the top.

The Mayo Clinic Healthy Weight Pyramid

The diet's food choices are structured around a five-tiered pyramid:

Base Tier: Vegetables and fruits are the foundation, encouraging unlimited consumption of fresh or frozen options.
Second Tier: Whole-grain carbohydrates, such as whole-wheat bread, brown rice, and oatmeal.
Third Tier: Lean protein and low-fat dairy.
Fourth Tier: Healthy fats from sources like olive oil, nuts, and avocados in moderate amounts.
Top Tier: Sweets and added sugars are limited.

The Two Phases and What to Eat in Each

The Mayo Clinic Diet is divided into two phases:

Phase 1: "Lose It!" (First Two Weeks)

This rapid weight-loss phase aims to create five key habits and eliminate five unhealthy ones. It encourages unlimited fruits and vegetables while avoiding added sugars and alcohol.

Foods to focus on:

Vegetables and Fruits (unlimited fresh or frozen).
Healthy Breakfast.
Limited Reduced-fat Dairy.
Lean Protein.

Phase 2: "Live It!" (Long-Term Approach)

This is the lifelong plan for a sustainable weight loss of 1-2 pounds per week. It allows for more flexibility and focuses on portion control using the Healthy Weight Pyramid.

Foods to eat:

Unlimited Vegetables and Fruits.
Whole Grains.
Lean Protein and Dairy (moderate servings).
Healthy Fats (measured portions).
Sweets and Alcohol (limited to 75 calories per day).

Food Group Details: Allowed and Recommended Foods

Vegetables and Fruits

These are encouraged for their high fiber and nutrient content, allowing a wide variety to promote fullness.

Examples: Salad greens, broccoli, berries, apples.
Recommended preparation: Fresh or frozen, raw or steamed.

Whole Grains

Provide sustained energy and fiber. Examples include whole-wheat bread and pasta, brown rice, oatmeal, quinoa, and barley. Refined grains should be limited.

Lean Protein and Dairy

Essential for muscle repair and satiety. Lean options include skinless chicken, fish, beans, peas, lentils, and low-fat dairy products.

Healthy Fats

Important for health but high in calories, requiring portion control. Sources include olive oil, avocados, and nuts.

Sweets and Alcohol

Prohibited initially, then allowed up to 75 calories daily in the "Live It!" phase. Options include small portions of dark chocolate or low-fat frozen yogurt.

Comparison: "Lose It!" vs. "Live It!" Phase


Feature	"Lose It!" Phase (First 2 Weeks)	"Live It!" Phase (Long-Term)
Primary Goal	Jump-start weight loss (6-10 pounds) and change habits.	Gradual weight loss (1-2 pounds/week) and weight maintenance.
Food Focus	Unlimited fruits and vegetables; emphasis on lean proteins.	Balanced meals based on the Healthy Weight Pyramid.
Sweeteners & Sugar	Completely prohibited.	Allowed up to 75 calories per day.
Alcohol	Completely prohibited.	Allowed up to 75 calories per day.
Calorie Counting	Not required. Focus on portion habits.	Focus on serving counts based on target calorie level.

Conclusion: Making Smart Choices for Life

The Mayo Clinic Diet promotes a sustainable approach to weight management, emphasizing healthy habits and nutrient-dense foods. By prioritizing fruits and vegetables, calorie intake can be reduced while maintaining satiety. The two phases guide individuals from initial weight loss to a long-term lifestyle incorporating balanced food choices. This evidence-based program supports making smart choices for a healthier life. For more information, visit the(https://diet.mayoclinic.org/us/) official website.

Mayo Clinic Diet Key Food Groups and Restrictions

What food groups are emphasized on the Mayo Clinic diet?

The diet emphasizes fruits, vegetables, whole grains, lean protein, and healthy fats.

Are any foods completely off-limits during the Mayo Clinic diet?

Added sugar and alcohol are prohibited in the first two weeks; allowed in limited amounts later.

What are some examples of unlimited foods?

Fresh and frozen vegetables and fruits are considered unlimited.

What are some examples of lean protein on the diet?

Skinless chicken, fish, beans, lentils, and tofu are recommended.

Are grains like pasta and bread allowed?

Whole-grain options are encouraged; refined grains should be limited.

How does the diet handle sweets and alcohol?

Allowed up to 75 calories per day after the initial phase.

Is it okay to eat out on the Mayo Clinic diet?

Yes, by choosing meals aligned with the diet's guidelines.

Frequently Asked Questions

The diet centers on eating foods with a low 'energy density'—foods that are rich in nutrients and fiber but low in calories—to help you feel full on fewer calories.

Yes, both fresh and frozen fruits and vegetables are considered unlimited, especially in the "Lose It!" phase.

Yes, the Mayo Clinic Diet offers different meal plan options, such as Vegetarian, Mediterranean, and Higher Protein, to suit different preferences.

The diet encourages unsaturated fats from sources like olive oil, nuts, and avocados while limiting saturated and trans fats.

The "Lose It!" phase is a two-week period to kickstart weight loss, emphasizing habit change. The "Live It!" phase is a long-term strategy for slower, sustainable weight loss and maintenance.

Added sugars and alcohol are restricted during the initial "Lose It!" phase. In the "Live It!" phase, they are permitted, but limited to a small, 75-calorie daily allowance.

The program is based on calorie levels. However, the focus is on managing portion sizes and tracking servings from different food groups instead of strict calorie counting.