What foods are allowed on the Mayo Clinic diet?

January 8, 2026 •

3 min read

According to Mayo Clinic experts, their diet is a lifestyle approach, not a traditional "diet," focused on creating sustainable, healthy habits. Understanding what foods are allowed on the Mayo Clinic diet is the first step toward building a nourishing eating plan for long-term health and weight management.

Quick Summary

A comprehensive guide to foods and meal planning on the Mayo Clinic diet, detailing allowed food groups and restrictions in both the initial "Lose It!" phase and the long-term "Live It!" phase. It provides insights based on the Healthy Weight Pyramid for making smarter, more sustainable food choices.

Key Points

Energy Density Focus: Prioritizes low-calorie, high-volume foods like fruits and vegetables to promote fullness.
Two-Phase Structure: Starts with a two-week "Lose It!" phase with specific habit changes, followed by the long-term "Live It!" phase.
Unlimited Fruits and Vegetables: During the initial phase, fruits and vegetables can be eaten freely as snacks and meals.
Minimal Restrictions Long-Term: The "Live It!" phase allows for all food groups in moderation, with portion estimation rather than strict calorie counting.
Customizable Meal Plans: Offers various meal plan options, including Mediterranean, vegetarian, and high-protein, to suit individual preferences.
Limited Sweets: Added sugars are eliminated during "Lose It!", while moderation is key for sweets in the long-term phase.

Understanding the Mayo Clinic Diet

The Mayo Clinic diet is not a fad or a restrictive plan, but a research-backed approach to weight loss and healthier living. The program teaches participants how to make intelligent food choices, focusing on low energy-dense foods—those that are filling but contain fewer calories. The foundation of this approach is the Mayo Clinic Healthy Weight Pyramid, which serves as a visual guide for daily food intake. By eating primarily from the base of the pyramid (unlimited fruits and vegetables) and sparingly from the top (sweets), individuals can manage their weight without obsessing over calorie counting. The program is structured into two phases: a two-week kick-start and a long-term maintenance phase.

The "Lose It!" Phase: Kickstarting Weight Loss

The first two weeks of the Mayo Clinic diet are designed to jump-start weight loss by establishing five key habits and breaking five unhealthy ones. During this intensive phase, specific food types are restricted to accelerate progress, but the emphasis is on abundance rather than deprivation, particularly concerning fruits and vegetables.

Allowed Foods During "Lose It!"

Vegetables: Unlimited fresh or frozen options like leafy greens, broccoli, and carrots.
Fruits: Unlimited fresh or frozen fruits such as berries, apples, and bananas.
Whole Grains: Moderate portions of high-fiber options like oatmeal and quinoa.
Lean Protein and Dairy: Moderate intake of lean options like chicken, fish, eggs, and low-fat dairy.
Healthy Fats: Small amounts of unsaturated fats from sources like olive oil and nuts.
Limited Sweets: Added sugars are eliminated, with sweet snacks limited to fruits and vegetables.

The "Live It!" Phase: Sustainable Lifestyle

After the initial two weeks, the "Live It!" phase offers a long-term plan with more flexibility. Portion control is guided by the Healthy Weight Pyramid, not strict calorie counting. No food group is entirely off-limits, promoting a realistic approach.

Food Categories in the Healthy Weight Pyramid

Vegetables and Fruits: The base of the pyramid emphasizes generous, often unlimited, amounts of these nutrient-dense foods.
Carbohydrates: Whole grains like brown rice and oats provide fiber and energy.
Protein and Dairy: Lean protein sources such as fish, chicken, legumes, and low-fat dairy are recommended.
Fats: Healthy unsaturated fats from sources like olive oil and avocados are included in moderation.
Sweets: Permitted in small quantities, generally limited to about 75 calories per day.

Comparison of Mayo Clinic Diet Phases


Feature	"Lose It!" Phase (Initial 2 weeks)	"Live It!" Phase (Long-term)
Food Focus	Rapid habit change, emphasizing fruits, vegetables, and whole foods.	Adopting long-term eating patterns based on the Healthy Weight Pyramid.
Food Restrictions	No added sugar, alcohol, or snacking outside of fruits and vegetables.	No food is strictly off-limits, but sweets are limited to moderate amounts.
Counting	No calorie counting; unlimited fruits and vegetables are encouraged.	Servings are estimated based on your target calorie level for the other food groups.
Sweets/Treats	No added sugars. Sweets from natural fruit sources are fine.	Moderation is key, with a limit of around 75 calories of sweets per day.
Social Eating	Avoid eating out unless it strictly follows the diet plan.	Flexibility is increased, allowing for eating out with mindful choices.

Sample Allowed Foods Shopping List

Vegetables: Spinach, kale, broccoli, bell peppers, carrots, onions, tomatoes, sweet potatoes.
Fruits: Berries (strawberries, blueberries), apples, bananas, oranges, avocado.
Whole Grains: Rolled oats, quinoa, brown rice, whole-wheat bread, whole-grain pasta.
Lean Protein & Dairy: Skinless chicken breast, fish (salmon, tuna), lean ground turkey, eggs, beans, legumes, low-fat Greek yogurt, cottage cheese.
Healthy Fats: Olive oil, canola oil, nuts (walnuts, almonds), seeds (chia seeds, flaxseed).
Condiments & Seasonings: Herbs, spices, salsa, mustard, vinegar.

Making the Mayo Clinic Diet Work for You

The Mayo Clinic diet offers specialized meal plans, such as Mediterranean or high-protein, to suit different preferences. The online platform provides recipes and meal prep ideas. Staying hydrated with water is also important for metabolism and managing hunger.

Conclusion: A Flexible Approach to Healthy Eating

What foods are allowed on the Mayo Clinic diet emphasizes balanced, whole foods rather than restrictive fads. The focus on low-energy-dense foods and lifelong habits provides a sustainable path to a healthier lifestyle. The two-phase structure helps initiate weight loss, while the "Live It!" phase maintains progress through mindful eating and flexibility. Simple, consistent changes allow individuals to enjoy diverse nutritious foods and achieve health goals.

For more detailed information on the diet's principles and meal plans, visit the Mayo Clinic's official diet website: The Mayo Clinic Diet.

Frequently Asked Questions

During the initial two-week "Lose It!" phase, all added sugars are restricted. In the long-term "Live It!" phase, sweets are allowed in moderation, limited to about 75 calories per day.

No. The diet focuses on a food group "building-block" method based on the Healthy Weight Pyramid rather than counting calories. You eat unlimited fruits and vegetables, then add balanced portions of other food groups.

In the initial "Lose It!" phase, eating out is discouraged unless the meal adheres to the diet's rules. In the "Live It!" phase, it is allowed, provided you make mindful choices and practice portion control.

Yes, the Mayo Clinic diet is highly adaptable. It includes a specific vegetarian meal plan option that provides protein from sources like beans, eggs, and dairy, along with plenty of fruits and vegetables.

The Healthy Weight Pyramid is the guiding principle of the diet. It emphasizes eating most from the base (unlimited fruits and vegetables), and less from the top (sweets), to manage weight through energy density.

The diet is generally safe, but the high fiber content from fruits and vegetables can cause temporary digestive changes. It is always recommended to consult a doctor, especially if you have conditions like diabetes.

Lean protein sources are encouraged, including fish, skinless chicken breast, eggs, legumes (beans, lentils), and low-fat dairy like Greek yogurt.

No, alcohol is restricted during the initial two-week "Lose It!" phase. Consumption is limited throughout the diet to help with weight loss goals.