What foods are on the 20/20 diet?

November 14, 2025 •

4 min read

According to the creator, Dr. Phil McGraw, the 20/20 diet is centered around 20 'power foods' chosen for their ability to increase the thermic effect of food. This guide provides a detailed breakdown of these key ingredients and how they are incorporated into the diet's four phases for sustainable weight loss.

Quick Summary

The 20/20 diet's four phases focus on 20 thermogenic 'power foods' for mindful eating and weight management. It begins with a restrictive phase using only these key ingredients, then gradually adds more variety to promote long-term healthy habits.

Key Points

Initial Phase Focus: The diet starts with 20 specific 'power foods' for five days, including eggs, cod, almonds, and leafy greens.
Core Food Categories: The 'power foods' include lean proteins like tofu and lentils, healthy fats from oils and nuts, and fiber-rich fruits and vegetables.
Phased Progression: As the diet advances, more food variety is introduced, such as chicken breast, oats, and a wider range of produce.
Mindful Eating: A key principle is mindful eating over 20 minutes per meal to improve satiety and reduce overconsumption.
Focus on Thermogenesis: The selected foods are believed to boost metabolism by increasing the body's energy expenditure during digestion.
Transition to Maintenance: The final phase focuses on long-term management, incorporating healthy habits and allowing for occasional controlled indulgences.

The 20/20 diet, popularized by Dr. Phil McGraw, is not a traditional calorie-counting program. Instead, it is a phased approach that uses a specific list of 20 "power foods" to help kick-start metabolism through thermogenesis—the process of producing heat and burning energy during digestion. The diet progresses through four distinct phases, starting with a very limited menu and gradually expanding, all while emphasizing mindful eating and portion control. Understanding the core foods is essential for anyone following the plan.

The 20 Core Power Foods

During the initial, most restrictive phase of the diet, only the 20 designated power foods are consumed. These whole, minimally processed ingredients are rich in fiber, protein, or healthy fats, which helps followers feel full and satisfied.

Protein Sources

Eggs: A complete protein source, they are nutritionally rich and provide a wide range of vitamins and minerals.
Cod: A white fish that is a lean protein source and encouraged throughout the diet.
Tofu: A versatile plant-based protein, it is a staple for vegetarian and vegan followers of the diet.
Whey Protein Powder: Used as a supplement to increase protein intake, particularly in shakes.
Lentils: A rich source of plant-based protein and fiber, helping with satiety.
Chickpeas: Also known as garbanzo beans, they provide protein and fiber and can be used in salads or dips.

Fruits and Vegetables

Apples: A fiber-rich fruit that helps you feel full.
Dried Plums (Prunes): Offer fiber and natural sweetness.
Raisins: A natural energy booster that provides essential nutrients.
Leafy Greens: Include options like spinach and kale, which are rich in vitamins, minerals, and fiber.
Rye: This whole grain provides sustained energy.

Healthy Fats and Oils

Almonds: A great source of healthy fats, protein, and fiber.
Peanut Butter: Offers healthy fats and protein, but portion control is crucial due to its calorie density.
Pistachios: Another source of healthy fats and protein.
Olive Oil: A healthy fat used for cooking and dressings.
Coconut Oil: Another healthy fat source included in the core list.
Yogurt: Provides calcium and protein, and followers should opt for plain, unsweetened versions.

Other Ingredients

Mustard: Used as a flavor-enhancer without adding significant calories.
Green Tea: A natural beverage that aids hydration.

Progression Through Diet Phases

After the initial five-day "Boost" phase using only the 20 foods, the diet becomes more flexible, adding more variety and meal options. This gradual reintroduction of foods aims to prevent boredom and support long-term adherence.

Expanded Food Options (Phases 2-4)

Lean Meats: Chicken breast is added, offering more protein choices.
Other Fish: Tuna and other seafood are included to broaden protein options.
Whole Grains: Whole-grain bread, oats, quinoa, and brown rice are reintroduced for sustained energy.
Additional Vegetables: A wider variety of vegetables, such as carrots, tomatoes, potatoes, and mushrooms, become available.
More Fruits: Blueberries, avocado, and raspberries expand the fruit options.
Additional Healthy Fats: Cashews are added as a nut option, and the healthy fat list expands.

Comparison of Diet Phases: Food Availability


Food Category	Phase 1 (Boost)	Phase 2 (Sustain)	Phase 3 (Attain)	Phase 4 (Management)
Core 20 Power Foods	Exclusively these foods	Must include at least 2	Must include at least 1	Encouraged
New Foods Added	None	Limited whole foods	Expanded whole foods	Full variety
Refined Sugars/Carbs	Prohibited	Prohibited	Limited (100-cal splurges)	Limited
Portion Control	Strict	Structured	Structured	Intuitive
Meal Frequency	4 meals, 4 hours apart	4 meals, 4 hours apart	4 meals, 4 hours apart	Flexible

Creating a Sustainable Lifestyle

Beyond the specific food list, the 20/20 diet emphasizes mindful eating behaviors. The 20/20 concept also encourages taking 20 minutes to eat each meal to allow the brain to register fullness, which can help prevent overeating. This focus on behavioral change, along with regular exercise and hydration, is intended to create sustainable habits rather than promoting a quick fix. The plan becomes less restrictive over time, allowing for more dietary freedom and the incorporation of occasional, small "splurges". It is important to remember that personalized advice from a healthcare professional is recommended before beginning any new diet, as individual needs may vary significantly.

Conclusion

The foods on the 20/20 diet center around 20 key "power foods" in the initial phase, gradually expanding to a broader, healthier food list over time. This approach, which focuses on nutrient-dense, thermogenic foods and mindful eating, is designed for sustainable weight management rather than rapid, short-term results. By understanding the specific foods and the phased structure, individuals can effectively navigate the diet and build lasting healthy eating habits.

This article provides general information and should not be considered medical advice. Always consult with a healthcare professional or registered dietitian before starting a new diet.

Frequently Asked Questions

The core 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.

No, the 20/20 diet is not strictly low-fat or low-carb. It is a balanced approach that includes sources of healthy fats and complex carbohydrates, in contrast to more restrictive diets like keto.

Vegans may find the first two phases challenging due to the inclusion of eggs, cod, whey protein, and yogurt. However, the diet becomes more flexible later on, and can be modified with plant-based alternatives in subsequent phases.

After the initial phase, a wider variety of foods are introduced, including chicken breast, tuna, brown rice, oats, carrots, tomatoes, and other fruits and vegetables.

The 20/20 diet is based on the theory that certain "power foods" require more energy to digest, which is known as the thermic effect of food. This process, according to the diet's creator, helps boost metabolism.

Mindful eating is a central pillar, encouraging individuals to eat slowly over 20 minutes per meal. This helps the brain register fullness signals more effectively, preventing overeating.

In the diet's later phases, specifically phase three, you are allowed two "sensible splurges" per week, as long as they do not exceed 100 calories.