Ornish Diet 101: A Complete Guide for Beginners

ornish diet
Meat, poultry, and fish are off-limits on the Ornish diet. Instead, you'll fill up on plant-based proteins and plenty of fiber-rich produce.Getty Images
Most people are familiar with popular diets such as the Mediterranean diet and the DASH diet. Here’s another diet that routinely snags a spot on lists of top diet, though you may not be as familiar with it: the Ornish diet. U.S. News & World Report most recently ranked it No. 10 on the list of Best Diets Overall and No. 1 in best heart-healthy diets.

Here, dive into what the Ornish diet entails and if it’s the right approach for you.

What Is the Ornish Diet?

The Ornish diet is a vegetarian diet that’s low in fat, refined sugar, and animal protein.

 It doesn’t label foods as “good” or “bad,” and there are no restrictions on calories unless you’re trying to lose weight. It does, however, eliminate meat, poultry, and fish. It encourages you to fill up on fruits, vegetables, whole grains, legumes, soy products, nonfat dairy, and egg whites instead.

Nutrition is just one aspect of the Ornish diet. It’s really more of a lifestyle than an eating plan, as it calls for adjusting other aspects of your lifestyle, such as exercise, stress management, and love and social support.

 “This 'diet' is more of a lifestyle, which I genuinely appreciate over fad diets that are unsustainable and ultimately lead to rebound weight gain,” says Trista Best, RD, MPH, an environmental health specialist and consultant with Balance One Supplements (a company that sells supplements) in Dalton, Georgia.
The diet was developed in 1977 by Dean Ornish, MD, then a clinical professor of medicine at the University of California in San Francisco, and is based on the idea that diet, exercise, and relationships all contribute to a person’s health.

Common Questions & Answers

Are potatoes allowed on the Ornish diet? How about bread?
Yes, potatoes (and sweet potatoes) are allowed on the Ornish diet. Bread is also allowed, but make sure it’s whole grain and not white bread, because white flour should be limited on this diet.
How do I get started on the Ornish diet?
Start by taking stock of your pantry and refrigerator: Get rid of meat, poultry, and fish, and instead fill your kitchen with fruit, vegetables, whole grains, legumes, soy products, nonfat dairy, and eggs. Read below for a full overview of the diet.
What is the Ornish diet good for?
The Ornish diet promotes healthy, plant-based eating and doesn’t require calorie counting. It’s been shown to reduce the risk of heart disease, aid weight loss, and lower inflammation in the body, which comes with various possible health benefits.
What are the downsides of the Ornish diet?
The Ornish diet is somewhat restrictive, so some people may find it difficult to follow and stick with long term. It’s also a plant-based diet, so meat eaters may find that shift challenging. Fat intake is also lower, which also can be an adjustment.
Can the Ornish diet help me lose weight?
Yes, you can lose weight on the Ornish diet. Research has shown it may result in more weight loss than other popular diets, including Atkins, Weight Watchers (WW), and Zone.

How the Ornish Diet Works

While there’s no calorie counting involved on the Ornish diet, there are a few things you’ll need to stay on top of.

Here are guidelines for how to follow the Ornish diet:

  • Eat mostly plants, including fruits, vegetables, whole grains, legumes, and soy.
  • Limit nonfat dairy food to no more than 2 servings a day.
  • Limit refined carbs, such as foods including white flour, sugar, concentrated sweeteners, and white rice.
  • Be mindful of your alcohol intake. If you do consume it, limit to 1 serving per day.
  • Aim for 4 grams (g) of healthy fat per day. In total, no more than 10 percent of calories should come from all types of fat. Healthy fat sources include fatty fish such as striped bass, salmon, and striped bass;

     as well as some nuts and seeds. But in general, choose low- and nonfat foods like grains, beans, legumes, fruit, veggies, and soy foods.
  • Limit cholesterol to no more than 10 milligrams per day.
  • Restrict caffeine intake. Caffeine is optional if you tolerate it well but limit it to 1 cup of coffee, 2 cups of decaf coffee, or 2 cups of black tea per day.
Daily calories on the diet should be made up of 10 percent healthy fats, 20 percent protein, and 70 percent carbohydrates per day.

That qualifies the diet as low in fat. “The typical diet for an adult should consist of 20 percent calories from fat,” says Melissa Snover, registered nutritionist and founder and CEO of Nourished based in Birmingham, England.

So even though the Ornish diet calls for just 10 percent of calories from fat, Best doesn’t think you need to worry about that being too low. “This fat intake is not a concerning number,” she says, adding that it can actually positively impact heart health and weight.

Generally, not getting enough fat in one’s diet could be a concern, but you aren’t likely to experience a fat deficiency on the Ornish diet, Best says.

Potential Benefits of the Ornish Diet

The Ornish diet isn’t as popular as, say, the Mediterranean diet, so comparatively it isn’t as well researched. But, it has been the subject of some research and has also been shown to offer certain benefits, such as:

Reduced Risk of Heart Disease

One study compared the low-fat Ornish diet with the high-fat Atkins diet and found the Ornish diet had lower markers for cardio-metabolic risk markers, which can predict cardiovascular-related events.

 The heart benefits of the diet are likely due to the reduced fat intake, Snover says. The emphasis on fruits and vegetables also helps, as those are part of a heart-healthy diet.

Revved Weight Loss

Previous research compared Atkins, Weight Watchers (WW), Zone, and the Ornish diet for weight loss and cardiac risk. After one year, those following the Ornish diet lost the most weight of the four diets, at 7.3 pounds on average. That said, researchers cautioned that the other diet plans led to nearly as much weight loss, which suggests the Ornish diet may not hold an advantage over other eating approaches.

Best adds that you may be more mindful of what you’re consuming while on this diet since you have to have a handle on your macronutrient (fat, protein, carb) intake.

Lower Inflammation

An additional study found the Ornish diet ranked high for anti-inflammatory properties.

 This could be because fruits and veggies such as blueberries, apples, and leafy greens are high in antioxidants and have anti-inflammatory properties, according to Harvard Health.

 Warding off inflammation is important because uncontrolled inflammation is associated with many health conditions, including Alzheimer’s, heart disease, and cancer, and could be due to the fact that the diet calls for reducing sugar and processed foods, Best says.

Can the Ornish Diet Help With Weight Loss?

The short answer is: You can lose weight on this diet. According to a systematic review, the Ornish diet resulted in an average weight loss of 2.9 to 3.5 percent of body weight after six months and 2.6 to 3.2 percent after one year.

Snover suspects the weight loss is also due to the lower fat intake. “Foods that are rich in fat tend to be higher in calories as well,” she says. “So, if you’re following this diet and eating less fat, you are also consuming less calories, which is beneficial to weight loss.”

It could also be the result of cutting out meat products. Vegetarians typically consume fewer calories and fat, more fiber, and weigh less than nonvegetarians.

A Detailed Ornish Diet Food List to Follow

Here’s a cheat sheet for what to eat, what to limit, and what to avoid on the Ornish diet:

What to Eat

  • Fruit
  • Veggies
  • Legumes
  • Whole grains
  • Tempeh
  • Egg whites
  • Tofu
  • Herbs and spices

What to Limit

  • Nuts
  • Seeds
  • Low-fat packaged foods
  • Caffeinated beverages (maximum of 2 cups a day)
  • Dairy products (maximum of 2 cups a day)
  • Fats
  • Refined carbs (maximum of 2 servings per day)
  • Alcohol (maximum of 1 cup a day)
  • Processed foods

What to Avoid

  • Meat
  • Seafood
  • Poultry
  • Egg yolks

A 7-Day Sample Ornish Diet Meal Plan

Ready to try out the Ornish diet? Here are ideas of how to fill your meals for a full week.

Day 1

Breakfast Egg white and vegetable frittata, garlic roasted potatoes, strawberries

Snack Nonfat plain Greek yogurt, peaches, low-fat granola

Lunch Field green salad with balsamic vinaigrette, lentil chili, cornbread

Snack Sliced cucumber and carrots, hummus

Dinner Leafy green salad with Italian dressing, spinach and mushroom lasagna with whole-wheat noodles, roasted asparagus

Dessert 1 cocoa truffle

Day 2

Breakfast Apple spice muffin, nonfat Greek yogurt with orange zest, blueberries

Snack Green smoothie with pineapple and mint

Lunch Coleslaw, black bean veggie burger, sweet potato fries

Snack Creamy pesto dip with vegetables

Dinner Arugula salad with beets and oranges, mushroom stroganoff, rainbow vegetables

Dessert Chocolate pudding with raspberries

Day 3

Breakfast Tofu scramble, country sweet potatoes, sliced melon

Snacks Nonfat yogurt parfait with fruit

Lunch Citrus salad, tacos with corn, edamole, smoky chipotle sauce

Snacks Sweet pea herb dip, crackers low-fat whole-grain crackers

Dinner Field green salad with lemon miso dressing, Thai vegetable curry, brown jasmine rice, 1 cup minted pineapple

Day 4

Breakfast Oatmeal with berries and soy milk

Snack Greek yogurt parfait with nonfat Greek yogurt, fresh fruit, and whole-grain cereal

Lunch Sandwich with hummus and veggies on whole-grain bread, apple

Snack Fresh fruit

Dinner: Salad (greens, chopped veggies, salad dressing, and beans), enchilada made with layers of tortilla, black beans, brown rice, enchilada sauce, spinach, onions, and other veggies if you’d like

Day 5

Breakfast Southwest breakfast burrito (scrambled egg whites, black beans, salsa, nonfat cheese, and corn or whole-grain tortilla) and fresh fruit

Snack Garden Greens Smoothie with soy or other nondairy milk or water, your choice of fruit or veggies, and optional Stevia

Lunch Salad (greens, chopped veggies, salad dressing, and beans), caramelized onion quesadilla with whole-grain tortilla, caramelized onion, spinach, black beans, and nonfat cheese

Snack Carrots sicks and hummus

Dinner: Stir-fry with tofu, frozen mixed vegetables, brown rice, and soy sauce

Day 6

Breakfast Whole-grain cinnamon French toast (made with ¼ cup plain soy milk, egg white, 1 teaspoon (tsp) vanilla, dash of cinnamon), fruit and yogurt on top

Snack Fresh fruit

Lunch BBQ chopped salad (black beans marinated in BBQ sauce, mixed greens, diced sweet potatoes, and sliced onions), baked corn chips

Snack Fruit smoothie

Dinner Salad (greens, chopped veggies, salad dressing, and beans), Cajun beans and rice (brown rice, black beans, 1 tsp Cajun spice, spinach or kale, salsa or hot sauce)

Day 7

Breakfast Egg white veggie scramble with 3 or 4 egg whites or egg substitute, 1 tsp nutritional yeast, and ½ to 1 cup fresh spinach, and salsa; country-style sweet potato

Snack Nonfat plain Greek yogurt parfait with fresh fruit, whole-grains (whole-grain cereal, oats, or brown rice), and optional Stevia

Lunch Salad (greens, chopped veggies, salad dressing, and beans), chili-baked potato

Snack Slice of whole-grain bread and hummus

Dinner Salad (greens, chopped veggies, salad dressing, and beans), whole-wheat spaghetti with white beans and marinara sauce, and fresh fruit

What Are the Pros and Cons of an Ornish Diet?

Like most diets, there are upsides and downsides to the Ornish diet. Here’s what to know:

Pros

  • No need to count calories
  • Promotes healthy fruits and vegetables
  • Encourages movement, healthy relationships, and lower levels of stress
  • Heart benefits
  • Anti-inflammatory effect
  • Potential to lose weight

Cons

  • Somewhat restrictive, so it may be difficult to follow
  • May be tough to stick with long term
  • Can be a big adjustment for meat eaters
  • Fat intake is lower than the recommended amount

Potential Short- and Long-Term Effects of the Ornish Diet

In the short term, you may lose weight and feel more energized. The longer you stick with it, the more you have to gain. “The long-term benefits of the Ornish diet are immense,” Best says. “By integrating more plant-based foods and healthy fats, the individual should expect to have a lower risk of cancer and other various chronic diseases exacerbated by inflammation. Weight loss and weight maintenance will also be a long-term impact of the Ornish diet as this dietary pattern is a sustainable lifestyle that will continue to provide weight loss that does not result in rebound weight gain.”

The holistic approach to the diet is also good news for your long-term health. “This lifestyle will allow the individual to integrate healthy practices as a wholeperson rather than focusing on diet and body weight alone,” Best says. “Weight is only one indicator of true health, and is often a poor indicator at that. Being physically active, living a primarily stress-free life, and having a supportive community makes your life as a whole more rich and healthy.”

Resources We Love: Ornish Diet

Favorite Book for Understanding the Ornish Diet

'Dr. Dean Ornish’s Program for Reversing Heart Disease: The Only System Scientifically Proven to Reverse Heart Disease Without Drugs or Surgery'

To fully grasp the Ornish diet, start at the very beginning. Dr. Dean Ornish’s Program for Reversing Heart Disease: The Only System Scientifically Proven to Reverse Heart Disease Without Drugs or Surgery was published in 1995 and outlined the Ornish diet for the first time. The book offers a step-by-step outline of how to follow the program.

Favorite Cookbook for Ornish Diet Recipes

'Everyday Cooking With Dr. Dean Ornish: 150 Easy, Low-Fat, High-Flavor Recipes by Dean Ornish'

If you’re the type of person who needs more guidance on what to eat, consider this cookbook: Everyday Cooking with Dr. Dean Ornish: 150 Easy, Low-Fat, High-Flavor Recipes by Dean Ornish. The recipes here are designed to be quick and easy to prepare, while also fitting within the Ornish diet nutrition guidelines.

Favorite Podcast Episodes About the Ornish Diet

'The Rich Roll Podcast: Dr. Dean and Anne Ornish: The Powder of Lifestyle Medicine to Undo Disease and Live Better'

Dean and Anne Ornish discuss how a full and healthy life includes diet and exercise, of course, but also relationships, love, and spirituality. The episode alludes to research surrounding the healthfulness of plant-based diets and how mental health needs to be prioritized to optimize the immune system.

'Physicians Committee for Responsible Medicine: Dr. Dean Ornish Live Q&A: Reversing Disease and Living Longer'

Another must-listen for those interested in the Ornish diet is this episode from the folks at the Physicians Committee for Responsible Medicine. Ornish answers a wide range of nutrition-related questions, including the foods to eat for longevity, the role of oil in heart disease, and if soy-based foods are safe to eat.

Favorite Website for All Things Related to the Ornish Diet

Ornish Lifestyle Medicine

Consider this website your home for everything related to the Ornish lifestyle. You’ll find research supporting the diet as well as tips on how to integrate all aspects of the lifestyle into your life — from nutrition and fitness to stress management and love and support.

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Sources

  1. Ornish Diet. U.S. News & World Report.
  2. Nutrition. Ornish Lifestyle Medicine.
  3. Which Diet Should You Consider Trying? Which Should You Avoid? Texas Heart Institute.
  4. Fish and Omega-3 Fatty Acids. American Heart Association.
  5. The Ornish Diet. Boston University School of Medicine and Boston University School of Public Health.
  6. Differential Effect of Short-Term Popular Diets on TMAO and Other Cardio-Metabolic Risk Markers. Nutrition, Metabolism & Cardiovascular Diseases.
  7. The American Heart Association Diet and Lifestyle Recommendations. American Heart Association.
  8. Comparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk Reduction: A Randomized Trial. JAMA.
  9. Examining Commonalities and Differences in Food Groups, Nutrients, and Diet Quality Among Popular Diets. Clinical Nutrition ESPEN.
  10. Foods That Fight Inflammation. Harvard Health.
  11. Inflammation. Cleveland Clinic.
  12. Effects of Popular Diets Without Specific Calorie Targets on Weight Loss Outcomes: Systematic Review of Findings From Clinical Trials. Nutrients.
  13. Meatless Meals: The Benefits of Eating Less Meat. Mayo Clinic.
  14. A Week of Heart-Healthy Meals for Under $6 a Day. Ornish Lifestyle Medicine.
  15. Nutritious & Delicious. Ornish Lifestyle Medicine.

Resources

Show Less