Dr. Oz Two-Week Rapid Weight-Loss Diet Part 2: Recipes and Shopping Lists

Dr. Oz 2 Week Diet Recipes and Grocery List

by Colleen Russell

Yesterday, we examined the Dr. Oz 2 Week Diet and the recommended supplement list required to complete a rapid weight loss transformation in a matter of only two weeks!  Next, let’s talk food…we heard what was on the list of don’t’s, so you’re probably wondering what you can eat for the next two weeks.  The good news is that you can have a delicious breakfast smoothie every morning, an unlimited amount of low-glycemic foods, and as much Dr. Oz Detox Broth as you can drink.  Pretty easy, right?  We thought so too, until we took a read through the twice-weekly process of cooking homemade vegetable broth and looked for an easy alternative.  We’re happy to say that we found one in the form of an easy-to-use greens powder!

How To Make The Dr. Oz 2 Week Diet Breakfast Smoothies and Detox Broth:

Dr. Oz 2 Week Rapid Weight Loss Diet Recipes

What Can I Eat During the Dr. Oz 2 Week Diet?

No:  Caffeine, Wheat, Sweeteners, Carbohydrates/Starches, or Dairy.

No:  Eating Between 8pm-8am

Exceptions and Allowed Foods:

  1. Upon waking up, drink a hot cup of water and 1/2 lemon
  2. Breakfast Smoothie (recipe below)
  3. Green tea: Preferably organic
  4. Six Ounces of chicken, turkey or fish per day
  5. 1/2 cup of cooked brown rice per day
  6. Good fats such as avocados and olive oil are ok in moderation
  7.  1 cup of 2% plain Greek yogurt per day
  8. UNLIMITED Low-Glycemic Vegetables from the list below
  9. UNLIMITED Dr. Oz Detox Broth (or water mixed with greens powder)
  10. Light Snacks of Hummus, Pickles, and Nuts

Low Glycemic Vegetable List:

  • Artichokes
  • Artichoke hearts
  • Asparagus
  • Bamboo shoots
  • Bean sprouts
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Celery
  • Cucumber
  • Daikon
  • Eggplant
  • Leeks
  • Lentils
  • Beans (green, kidney, garbanzo)
  • Greens (collard, kale, mustard, turnip)
  • Mushrooms
  • Okra
  • Onions
  • Pea pods
  • Peppers
  • Radishes
  • Rutabaga
  • Squash
  • Sugar snap peas
  • Swiss chard
  • Tomato
  • Water chestnuts
  • Watercress
  • Zucchini
  • Cabbage (green, bok choy, Chinese)
  • Salad greens (chicory, endive, escarole, iceberg lettuce, romaine, spinach, arugula, radicchio, watercress)

What To Do Each Day of Your 2 Week Dr. Oz Diet:

  1. Follow a Supplement Regimen of 1 Probiotic and 1 Multivitamin Each Day
  2. Take a Detox Bath Every Night (2 cups Epsom Salt and 1 cup Baking Soda)

Is the Dr. Oz Detox Broth Recipe Too Much Work?

Not to worry, we have a great alternative that is nutritionally equivalent on most levels.  Substituting water, mixed with a high-quality gluten-free greens powder will give you the nutrients you require without the time-and-labor-intensive drain of cooking homemade vegetable broth twice a week.  The graph below shows a comparison between the Dr. Oz Detox Broth recipe’s nutritional content and that of both Perfect Aquatic Greens and Catie’s Gluten-Free Greens.

Nutritional Graph of Broth and Greens Powder

 

Stay tuned for Part 3 of this series which will include a day-to-day food guide with recipe suggestions later this week.  In the meantime, how are you doing on your 2 Week Dr. Oz Diet?  Are you dropping pounds–and cravings too?

180 Responses so far »

  1. 1

    Leslie said,

    I have a nut allergy. I can’t drink almond milk, coconut milk, hemp milk. I figured rice milk had too many carbs. I have been using a soy milk with a few carbs in it. I am on day 3 and I’ve lost 2 lbs (in 2 days which is amazing). Not sure if I should use water instead of the soy milk? I saw flax milk but not sure if that would be too much flax in the day bc o the morning smoothie.

    Also, I bought the veggie low sodium broth instead of making my own like you suggested and is working great. I saw other brands at my local health food store of gluten free organic green powder. Can I use any brand? I didn’t see the two brands you suggested.

    I am so nervous to veer off his course bc it is working so well so far!

  2. 2

    Paige said,

    Im on day 5 – feeling great actually – the coffee withdrawals were tough though! Im buying organic veggie broth as he suggests because making that twice a week would sabotage me. Also, Im making cauliflower soup with it. Saute onions, add whole head of cauliflower, 4 cups of broth and then when it boils cook for 20 minutes and blend with an immersion blender. You’re tricked into thinking you’re eating a thick, creamy soup when its broth based!

    • 3

      Keep up the good work! And thanks for the recipe. When we get a few more we’ll post them all.

      • 4

        Justyna Tesmer said,

        How about soybeans? Can we eat those on this diet? Also, can berries be added to the yogurt in the evening or should they only be used in the smoothie?

        Date: Fri, 11 Apr 2014 15:40:45 +0000 To: justynanov@hotmail.com

      • 5

        I didn’t see anything from Dr. Oz specifically about soybeans on this diet. But, there are a many reasons that soy is not a great choice. Some of these are listed in a recent reply to another comment.
        As for the berries, I did not see anything that says whether you can or cannot eat more berries on the diet. None of the recipes I found had berries in them. I personally add a few to my yogurt. But keep in mind that there are natural sugars in the berries, so the earlier in the day you eat them, the more time you have to burn the calories.

      • 6

        laura said,

        Can I use greek nonfat vanilla yogurt instead of 2% plain greek yogurt?

      • 7

        Only unsweetened substitutions are allowable. If you can find an unsweetened version, then it’s a go, otherwise, it goes against the no sweeteners rule of the diet. You can add vanilla extract to plain Greek yogurt if you want the vanilla flavor. That’s what I’ve been doing with my 1 cup a day. I also throw in a handful of raw slivered almonds and a few thawed, frozen raspberries. It is better if they are thawed so the juices flavor the yogurt. Just remember, one of the key goals of this diet is to eliminate the things we crave, and sweeteners are things we easily grow to crave. On this diet, you only have to keep it up for 2 weeks. But if you want to make a lifestyle change, one of the challenges then is to find new things to eat that don’t include sweeteners but are still flavorful and tasty. If we hate what we’re eating we aren’t likely to keep it up for very long.

  3. 8

    cheryl widemire said,

    I take high blood pressure pills also, a metforim for sugar plus advil for back is this a good diet for me.

    • 9

      This is a good diet for anyone who needs to lose weight and is willing to commit to the lifestyle changes required to beat the cravings we have for ingredients that are not good for us. Just understand that the first few days may be very hard when you cut out all those foods you normally eat. Try to treat yourself nicely in other ways to keep your stress (ie blood pressure) down. To be successful, you want to have all your food and supplements before you start. You don’t want to run out when you are most susceptible to cheating. I hope this helps, and good Luck!

  4. 10

    Leslie said,

    Thanks for all the tips! I am on day 4 and have lost 4 lbs!

    1) I have been using a low carb soy milk but will take your suggestion to use water. Why do they not recommend soy milk anymore?

    2) I haven’t seen a plan of what to eat after. I definitely want to lose more than what I will see in 2 weeks. Has anyone continued it after 2 weeks and saw more results?

    • 11

      As for Soy, it is considered a high risk crop by the Non-GMO Project. This may or may not be the reason it is on the list of common allergens. Also, studies indicate that an over-consumption of certain soy hormones may conflict with our bodies hormones. And finally, many packaged, store-bought brands have sweeteners and other additives that are not great for dieting.
      As for after the first two weeks, others have reported doing this for more than two weeks with continued results. The key for after you lose your weight is to not forget all the things that are working for you and eat sensibly. Cheat responsibly to avoid redeveloping the cravings. Use this time to find foods you really enjoy and will continue to want to eat regularly. One more important thing to consider as you’re dieting is that if you cheat don’t feel guilty about it. Savor every bite and enjoy it! Guilt has been shown to inhibit weight loss.
      Keep up the good work, you’re doing great!

  5. 12

    Lynne said,

    Why do we need the broth if we are already eating all of the veggies?

    • 13

      I could not find an answer to that question from Dr. Oz, but I have read that drinking warm water can give a feeling of fullness, which would also explain the water with lemon before breakfast. I imagine you could substitute some of the warm lemon water for the broth if you feel you are eating plenty of veggies. But, there are a lot of whole food vitamins gleaned from the broth which are very beneficial.

  6. 14

    Jessica said,

    What am I suppose to eat for lunch and dinner? I am confused :(

    • 15

      The main thing to remember when choosing what to eat is to remember what you are supposed to eliminate from your diet – sweeteners, caffeine, dairy (except 1 cp of Greek yogurt daily), and starchy carbs. I like to eat the yogurt for lunch with a variety of things thrown in. My fave these days is 1/4 cp unsweetened coconut milk (I make my own) and a handful of raw, slivered almonds. Next time I go t the market I’m getting unsweetened cocoa powder to add in for an Almond Joy effect. I’ve also eaten it with a dash of vanilla extract, a handful of nuts and handful of frozen raspberries, thawed. The thawed berries have a lot of juice that nicely flavors the yogurt. I made the Portobello mushroom salad from our blog last week and it is awesome. I couldn’t find fresh Thai chilis, so I used 2 tsp Thai chili paste. I also added 1/4 cup rice vinegar. The recipe makes a whole lot, so you will have it on hand for days. I’ve eaten this for lunch as well as dinner. Sometimes I add 6oz turkey breast, not lunch meat. We also have blogged a recipe for zucchini noodles, and spicy salmon. The key to meals is remembering what you can’t eat. Then find foods you like without all that and make them part of a healthy lifestyle change for continued good eating habits.

      • 16

        Audrey said,

        That almond joy yogurt sounds delish! I will try, thanks! I had mentioned that I’m off the two week diet but got creative in the kitchen with veggies and will share a recipe…cook some turkey meat with whatever spices you like, add fresh chopped tomatoes. I like it a little more saucy and used some of my veggie broth. Bake for 10 minutes thinly sliced zucchini (I used olive oil Pam to coat pan), make some cauliflower mash with yogurt. Steam cauliflower and mash with salt, pepper, yogurt. I layered it like lasagana and bake on 350 20-40 minutes. Enjoy!

  7. 17

    Mon Salazar said,

    Hello,

    I currently work out after work so I am done working out by 8PM. I noticed that it said that I cannot eat after 8PM but I always happen to be hungry when I am done. What is recommended to eat after the workout. Should I save the protein and carb meal for that?

    • 18

      It is great that you are working out! Eating a full meal at 8pm, not so great. If you have to eat after 8pm it should be just veggies or the broth/greens beverage. A light salad could be just the ticket. Good luck on the diet!

  8. 19

    Karla said,

    Hi, I came across your site while trying to find more info on this diet. I really like the way you explain how to do it much easier then I would of thought, but what I dont get is the 6 oz serving of protein eaten daily equal 1 1/2 lbs bought weekly? Am I missing something. TIA

    • 20

      I’m not sure where you’re getting the 1 1/2 lbs of meat protein per week. I figure it to be 2 lbs 10 oz per week. The key to success is having the foods handy, so make sure you get all the supplements you need before you start. Good Luck!

    • 21

      susies said,

      take 6 oz x 7 days which = 21 oz divide by 16 oz which is a LB and it = 1 1/2 or 1.30

  9. 24

    Sura Al-Muscati said,

    Hi. I can’t find 2% greek yoghurt in my country, i just found out the one i was using had 9% fat! Should i switch to plain regular yoghurt? I am on day 3

    • 25

      I think that would be an acceptable substitution, but look for a low fat version plain yogurt. I am at the end of week 2 and I have far fewer cravings. I believe I will be able to continue eating a mildly modified version of the Two Week Rapid Weight Loss Diet now that the cravings are gone, and hope to continue eating healthily. Good luck with your diet!

  10. 26

    Cheryl widemire said,

    Can you use garden vegetables burgers,instead of chicken, fish. Also exactly how much broth per day is required. Can use use packets of seasonings with oil and vinegar

    • 27

      You just need to look at the ingredients and see if the veggie burgers contain high carb veggies, wheat, dairy, etc. You want to make sure they don’t have any of the foods you are trying to avoid, and that it is high in protein. You can drink as much broth as you want daily. You probably want at least 1 serving daily for the whole food vitamins. You can use seasonings and vinegar. As for the oils, the really healthy oils like olive oil and coconut oil are OK in moderation. Good Luck!

  11. 28

    sara said,

    Great website :) I am on day 3 and feeling good. a few questions;
    1- how much Hummus is okay? 1/2 cup?
    2- are edamme okay to eat?

    • 29

      Thanks for the kudos, and happy to hear you are feeling good. As for hummus, see how much a serving is and check the ingredients and nutrition facts. Make sure it doesn’t contain taboo ingredients and there aren’t too many carbs. One half cup sounds like a good serving size to me, but check for yourself.
      Edamme is a tricky one to answer. There are so many concerns with it these days. Some soy is ok, but you want to make sure it is organic, or at least non-GMO. Soy is one of the high risk crops that is often grown from GMO seeds.

  12. 30

    Lorraine Hartsook said,

    what other beverages can we consume besides green tea? I am assuming it should be water and if so how much is recommended

    • 31

      There is a general rule about the minimum amount of water a person should consume in a day. It is to take 1/2 your weight and drink that many ounces. So if you weigh 150 lbs, you should drink a minimum of 75 oz of water daily. If you are trying to loose weight, you should drink more. Lemon water and green tea count towards this amount because they contain no sweeteners and no dairy. The broth and Catie’s Greens also count towards this for the same reason. The water doesn’t have to be unflavored, as long as it is unsweetened. Try adding an essential oil for a change. Sweet orange is nice and peppermint is a great pick-me-upper to add to water in the afternoon, when you’re feeling sluggish.

  13. 32

    Nancy Silva said,

    Question: Honey? Just a tablespoon early in the day???

    • 33

      The amount you cheat is up to you. Just try to cheat responsibly. I admit, I have a little sweetener in my black tea early in the day. And, I have lost 4 pounds in 6 days. I admit I was coming off a high weight for me – just came back from a vacation. I’m trying to cut out the black tea, but one cup of green tea daily doesn’t supply enough caffeine, I was getting headaches. I’m trying to wean myself off it, but can’t go cold turkey, I need to function!

  14. 34

    Nancy Silva said,

    Also, anyone with Stop & Shop locally – there is a frozen mix called Ranchero Mix. GRAB IT! Take the carrots out, heat it up, and add salsa! OMG! Easy peasy and that’s what it’s all about!

  15. 35

    Nancy Silva said,

    Audry, That recipe sounds amazing!!! thank you!!

  16. 36

    susie devivo said,

    i have school during the week and i usually eat breakfast around 7.. what should i do

    • 37

      Drink the lemon water and have the breakfast smoothie. Pack your favorite low carb veggies and a serving of nuts to snack on. Or get your plain Greek yogurt in single serving containers and bring that for a snack. This is all about trying new things so you can permanently alter your eating habits more easily after the two weeks is up. Don’t give up, it’s worth it to find healthy food you want to eat every day!

  17. 38

    Donna Luxford said,

    I am starting tonight, but am still concerned bout the lack of food for lunch…..lol. I doesn’t say anything bout being able to eat fruits. Other than the frozen berries in the smoothie, can we eat, apples, oranges etc? thanks.

    • 39

      Fruits are not on the acceptable foods list except the berries in the morning smoothie. Remember, this is only for 2 weeks. After that the addition of fresh fruits is excellent for a healthy diet, as long as it is in moderation. Fruit often has a lot of naturally occurring sugar. A serving of blueberries is ok (after the 2 weeks), but don’t eat the whole container.

      As for lunch, I like garden salads or the Greek yogurt. You could also try veggies dipped in hummus. Hummus and nuts are both acceptable in small amounts on this diet. In a pinch, I’ve gotten a prepared raw crunchy veggie salad at my local market with broccolli, cauliflower, and carrots. The dressing may have contained ingredients not allowed, but it was in small amounts, and the veggies are the main part of the salad. If you make a big container of some salad you like on Monday, you’ll have it to eat all week. The Portabello Mushroom Salad from Dr. Oz’s recipe winners was delightful and made more than enough for the whole week. It was a hit at the party I brought it to.

  18. 40

    Aliah said,

    I’ve been on the diet for 3 days now and the detox broth makes me gag. I switched to an already prepared organic vegetable broth & that actually made me vomit. I don’t know what to do. I really want to succeed with this detox diet. Do you have any suggestions??

    • 41

      Yes, Catie’s Organic Greens powder is nutritionally better than the broth and doesn’t go down like broth. It is a good substitution that you may be able to keep drinking after the 2 weeks. And, that is key to weight loss success – finding new, healthy eating habits for everyday.

  19. 42

    Tammy said,

    I’m afraid of how the green powder and water will taste. Can I get the same results if I mix Aquatic greens in the breakfast smoothie? How much should I use? If I substitute the powder greens for the broth, how much should I have per day?

    • 43

      I do mix a scoop of Aquatic Greens in my smoothie. It dramatically changes the color, and mildly changes the taste. The one scoop is all you need for the day. You can have more if you wish. The warm broth is a good fix if you wish to stave off hunger a bit longer. But, warm water with lemon is good for that, too. The key is to find something you like so you’ll stick with it.

      • 44

        Tammy said,

        Could you substitute the pills for the powder. Are they the same?

      • 45

        Yes, the Aquatic Greens capsules are just the powder encapsulated. You have to take 6 capsules, though, to equal 1 scoop of powder. The powder is more cost effective.

  20. 46

    glenna gabriel said,

    how important is the detox bath?… i don’t seem to have enough hours in the day…. and I have arthritis making it very painful to get in and out of the tub

    • 47

      I believe every aspect is important for the whole detox. But, we do have lives to work around. If you feel better, and are seeing results without it, then great. If you find the opposite is true, then see if the baths bump it up enough to notice a difference. Every little bit helps, but the goal in doing this is to make healthy changes that we can fit into our every day lives going forward. Good luck!

  21. 48

    carmen said,

    I’m going back on the diet after 2 weeks off;I had issues with my bowels;

    • 49

      Are you taking the probiotics? I’ve tried different kinds of probiotics for years to help with bowel issues. I find Prescript Assist to be the best. I take 2 a day now to maintain regularity. But, when I started, I was taking 4 a day – 2 in the morning and 2 at night. It is recommended that you take more if you have an existing problem. It is definitely not the cheapest probiotic, but I have seen positive changes since I started taking it. I have tried all our probiotics, and Prescript Assist works best for me. Although, I have a few customers who swear by Latero Flora. If you are taking a probiotic and are still having problems, then try a different one. You may find better results with a different brand. Stick with the diet and find some new, good habits, and you will be pleased with the results.

  22. 50

    Josie robinson said,

    No body mentions eggs….are they allowed or not?

  23. 52

    Linda Hamilton said,

    Can I use Stevia? I just started this today. So far so good, I do feel satisfied, however I do have a headache, which I figure is from not having my coffee. My work schedule is a little different from most, I work 3 Day shifts and two 11P.M. to 7 A.M. shifts, so making this all work may be a little challenging, but I’m giving it a try. Hopefully, it will work for me as it is for others. I’m starting this on my second 11PM thru 7AM. Tomorrow, Sunday I am off, so it should be a little easier.

    • 53

      All sweeteners are supposed to be avoided. I was getting a headache as well, and it was from caffeine withdrawals. Are you drinking the cup of green tea? I found it didn’t have enough caffeine to stave off the headaches. I was having trouble functioning with a headache, so, after 2 days, I started back with some black tea and weaned off it over a week. I am a tea drinker, and was used to having 2 large iced black teas a day. Black tea has more caffeine than green tea. I switched to one green tea and 1 iced black tea. I decreased the size of the iced black tea until I was not getting headaches any more. I am not currently on the diet, but have kept up with drinking green tea, because it has a lot more health benefits than black tea. Good luck with your diet!

  24. 54

    Shelly Fredreckis said,

    Can you eat flavored Almonds?

  25. 56

    Pa said,

    Is Stevia allowed on this plan (small amounts in green tea?)

  26. 58

    Jan Doyle said,

    Has anyone found a rice protein powder that tastes good? I was using a soy protein powder it tasted great, but I have read this blog and I see not to use it. I can’t get past the taste of the rice protein, no other problems.

  27. 60

    Karen said,

    In regards to 6oz of meat, is that weight before or after cooking?

  28. 62

    JanetW said,

    I have used blueberries and the smoothie is tasteless. Any suggestions? Also is the rice powder necessary?

    • 63

      I find raspberries to be the most flavorful berries for smoothies. And the rice powder is very important as it is a vegan protein. You want protein to fuel the start of the day.

  29. 64

    amk312 said,

    I’m starting the two week diet tomorrow. Is it ok to add a can of tomatoes to the broth and just eat/drink as a veggie soup? Also, since winter squash isn’t available right now is there any good substitute for them or is it ok to leave out?

    • 65

      I believe tomatoes are OK since they are listed among the ingredients in the Portebello Salad recipe that was the first place recipe winner on Dr. Oz’s site. I believe you can leave out the winter squash or substitute summer squash! You will be getting lots of great vitamins from all the different veggies. The key is to eat a rainbow of colors and you should be all set.

  30. 66

    hanadi said,

    I love you so much dr.oz and I trust you. Iwish you live another 100 years.

  31. 67

    Denise said,

    I’m on day two and it’s been so easy! Keep in mind I didn’t have to kick caffeine or alcohol so that made it easier. The smoothie totally filled me up. Typically I’m hungry after my oatmeal and fruit by 10am at work and end up snacking. Yesterday and today it was 1pm before I thought about eating again. I cooked the brown rice in vege broth with onions and garlic and roasted onions and asparagus to go with it. delicious! I didn’t feel hungry late in the evening like I typically do. Question: Is salt taboo on this diet plan? Are eggs?

    • 68

      Spices are always OK on this diet, but a good thing to remember is everything in moderation. I have not seen anything saying eggs are taboo, but again in moderation. That brown rice does sound delicious! Keep up the good work!

  32. 69

    Elizabeth Best said,

    P.S. I love the smoothie and look forward to it each am. One night I didn’t feel like eating anything and had another smoothie.
    I am diabetic and my blood sugars have improved so much, my doctor has had to reduce some of my medication.

  33. 70

    Paula said,

    I figured it out on his blog. It is fine to exercise, he is just saying you don’t need to add exercise to realize these results. I will continue to exercise as I normally do. (He suggests 30 mins a day)

  34. 71

    Colleen Russell said,

    Elizabeth, I am THRILLED to hear this!!!

  35. 72

    Jan Doyle said,

    Hi Elizabeth what brand of rice protein powder are you using. I have a brown rice organic and it is really bad tasting I hate the shake.

  36. 73

    Donna Luxford said,

    meant they have no wheat……lol.

  37. 74

    They may not contain wheat, but they are high in carbs. This Dr. Oz’s diet calls for no carbohydrates except 1/2 cp cooked brown rice a day. Corn is very high carb (and oftern GMO) and not on the list of acceptable vegetables.


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