What Foods Are on Dr. Phil's 20/20 Diet?

October 10, 2025 •

3 min read

The 20/20 diet, created by Dr. Phil McGraw, focuses on 20 specific 'power foods' known for their high thermogenic effect to help kickstart weight loss. This diet, broken into four phases, strategically reintroduces foods to prevent plateaus and boredom while promoting sustainable eating habits. Discovering what foods are on Dr. Phil's 20/20 diet is the first step toward understanding the program.

Quick Summary

An overview of Dr. Phil's 20/20 diet explains the 20 'power foods' used in the initial phase, plus the wider array of foods added in subsequent stages. The diet is structured in four phases, each with specific food guidelines to promote weight loss and mindful eating.

Key Points

Core 20 Foods: The initial phase focuses on 20 specific 'power foods,' including coconut oil, eggs, almonds, and leafy greens, selected for their thermogenic effect.
Phased Progression: The diet is structured in four phases, gradually reintroducing new, healthy food groups over time to maintain engagement and prevent plateaus.
Behavioral Focus: The plan incorporates psychological tools to help address the emotional triggers behind eating and encourages mindful eating habits.
Expanded Food Lists: Later phases introduce lean meats like chicken and tuna, a wider variety of vegetables, and whole grains such as oats, rice, and quinoa.
Structured Eating: The diet recommends eating four meals, spaced four hours apart, to regulate metabolism and manage hunger.
Variety and Balance: Despite the restrictive first phase, the diet eventually promotes a balanced consumption of lean proteins, fruits, vegetables, and healthy fats.
Maintenance Plan: The final phase is a long-term management strategy to ensure weight loss is maintained through sustainable lifestyle choices.

The 20/20 Diet: A Multi-Phase Approach to Weight Loss

Dr. Phil McGraw's 20/20 Diet is not a one-size-fits-all, restrictive fad, but a structured, multi-phase eating plan designed to help individuals lose weight and establish healthier eating habits for life. The diet is built around a core list of 20 "power foods" that are believed to have a high thermogenic effect, meaning the body burns more energy to digest them. The key to the diet's effectiveness lies in its phased approach, which helps manage hunger and cravings by gradually expanding the list of approved foods. The diet also incorporates psychological tools to help participants address emotional eating and maintain long-term success.

The Core 20 "Power Foods" for Phase 1

The diet's initial and most restrictive phase focuses exclusively on 20 specific foods for the first five days. These foods are chosen for their thermogenic properties and ability to keep you feeling full.

Healthy Fats: Coconut oil, olive oil, almonds, peanut butter, pistachios.
Lean Proteins: Eggs, cod, tofu, whey protein powder.
Fruits and Vegetables: Apples, chickpeas, dried plums/prunes, leafy greens, lentils, raisins.
Other: Green tea, mustard, yogurt, rye.

During this initial five-day "Boost" phase, meals are to be eaten four hours apart, with a strong emphasis on proper hydration. The structure aims to eliminate decision-making fatigue and help reset eating patterns.

Expanding the Menu: Phase 2 and Beyond

After the initial five days, the diet expands to include a wider range of nutritious foods. This prevents boredom and makes the plan more sustainable. As new foods are introduced, the rule is to ensure that at least two of the original 20 power foods are included in each meal.

Phase 2 (The Five-Day Sustain): The menu expands to include lean proteins like chicken breast and tuna, as well as whole grains such as oats and brown rice. Vegetables like carrots, tomatoes, and mushrooms are also added, along with more nuts and fruit, such as cashews and blueberries.
Phase 3 (The 20-Day Attain): This longer phase focuses on making the diet a lifestyle. Even more foods are introduced, and participants are allowed two 100-calorie "sensible splurges" per week. Foods like avocado, raspberries, potatoes, spinach, quinoa, and black beans are now on the approved list.
Phase 4 (Management): The final phase is all about maintaining the weight loss. It is a long-term plan that emphasizes mindful eating, portion control, and integrating the principles learned into a permanent lifestyle.

Comparison of Diet Phases: Food Variety

To illustrate the progression of the diet, the following table compares the variety of food groups available in each phase.


Food Group	Phase 1 (Boost)	Phase 2 (Sustain)	Phase 3 (Attain)	Phase 4 (Management)
Core 20 Power Foods	Exclusively	Included	At Least One	All
Fruits	Apples, Prunes	Apples, Prunes, Blueberries	Apples, Prunes, Blueberries, Raspberries	All whole fruits
Vegetables	Leafy Greens, Lentils, Chickpeas	Leafy Greens, Lentils, Chickpeas, Carrots, Tomatoes, Mushrooms	All Phase 2 + Potatoes, Spinach, Avocado, Mushrooms	All vegetables
Proteins	Eggs, Cod, Tofu, Whey	All Phase 1 + Chicken Breast, Tuna	All Phase 2	All lean proteins
Grains	Rye	Rye, Oats, Brown Rice	All Phase 2 + Quinoa	Whole grains preferred
Nuts & Seeds	Almonds, Pistachios, Peanut Butter	All Phase 1 + Cashews	All Phase 2	All healthy fats, nuts, and seeds
Fats & Oils	Coconut Oil, Olive Oil	All Phase 1	All Phase 1	Healthy fats encouraged
Dairy & Alternatives	Yogurt	Yogurt	Yogurt	Low-fat dairy

Psychological and Behavioral Tools

Beyond just the food lists, Dr. Phil's 20/20 Diet also integrates psychological components to address the mental side of weight loss. By confronting issues like emotional triggers and developing mindful eating practices, the diet aims for sustainable, long-term success rather than a quick fix. Regular meal timings (four hours apart) are a core strategy to prevent hunger pangs and impulsive, unhealthy food choices. This behavioral approach is arguably as important as the food itself in achieving lasting results.

Conclusion

For those wondering what foods are on Dr. Phil's 20/20 diet, the answer is a structured and evolving list, starting with 20 core thermogenic 'power foods'. The plan progresses through four phases, gradually reintroducing a wider variety of healthy foods like lean proteins, whole grains, and a broader range of fruits and vegetables. This staged approach helps manage hunger, prevent boredom, and promotes sustainable lifestyle changes. Coupled with psychological tools to tackle behavioral aspects of eating, the 20/20 Diet offers a comprehensive framework for weight loss and maintenance. The initial focus on a limited set of foods helps kickstart the process, while the later phases ensure a balanced and varied diet for long-term success.

WebMD offers a great summary of the 20/20 diet and its components.

Frequently Asked Questions

The 20 'power foods' include coconut oil, green tea, mustard, olive oil, almonds, apples, chickpeas, dried plums/prunes, leafy greens, lentils, peanut butter, pistachios, raisins, yogurt, eggs, cod, rye, tofu, and whey protein powder.

The first phase, the 'Five-Day Boost,' includes only the 20 specified 'power foods' and emphasizes eating four meals, four hours apart, along with drinking plenty of water.

In the second phase, additional foods like chicken breast, tuna, oats, brown rice, carrots, tomatoes, and mushrooms are added, alongside the requirement to include at least two of the original 20 'power foods' per meal.

Yes, during Phase 3, the diet allows for two 'sensible splurges' per week, provided they do not exceed 100 calories each.

Yes, exercise is considered an integral component of the overall program to maximize results. Combining the diet with an appropriate activity level is generally recommended for success.

The initial phases last five days each, while the third phase lasts 20 days. The final 'Management' phase is a long-term plan for maintaining weight loss.

The foods, especially the core 20, are generally accessible at most grocery stores. While some foods may require mindful portioning, they are not typically rare or prohibitively expensive.