Dr. Oz 2 Week Rapid Weight Loss Diet Sample Meal Plan

2 Week Detox Diet Recipes

by Colleen Russell

Since the day we posted the blog about the Dr. Oz Two Week Diet, we have been excitedly reading everyone’s stories of health boosting and weight loss success, and listening to you rally around each other in support.  The Peaceful Planet community becomes a more welcome sanctuary with each passing day!  There have been a lot of questions surrounding what to eat and the specifics of the day-to-day diet for the Dr. Oz 2 Week Detox Diet.  If you haven’t already read through the diet overview, allowed foods, and eliminated foods, it can be found here.

If you are considering embarking on 2 weeks of rapid weight loss with this plan, you will see that there are A LOT of vegetables!  It’s helpful to ‘think outside the box’ and make substitutions for your eliminated foods.  It’s also helpful to have a few gadgets in the kitchen!  Consider picking up a mandolin slicer, spiral slicer, or a food processor to mix things up a bit!  We’ve eliminated starches, but there are several low-glycemic-index vegetables on the list that can be twisted into noodles.  (Many apologies to those who have been waiting for the release of this next post.  A deep bow of gratitude to you for your patience. )  So, without further ado, the RECIPES!

Dr. Oz 2 Week Rapid Weight Loss Diet Sample Meal Plan

          Reminders:

  • Eliminate:  Caffeine, Wheat, Sweeteners, Carbohydrates/Starches, and Dairy
  • Eat only between 8am and 8pm.
  • Between meals, drink Detox Broth

             Waking Up:

  • Drink a hot cup of water with ½ lemon, squeezed.

          Breakfast

          Snack:

  • Vegetable Plate loaded with Broccoli, Celery, Sugar Snap Peas, and  Sliced Peppers
  • ½ cup of Tzatziki for dipping (recipe below)

          Lunch:

  • Tossed Salad with Spinach, Tomato, Onion, ½ Avocado, 6 oz Grilled Chicken, and ½ Cup of Tzatziki

          Snack:

  • Hummus and 2 brown rice cakes

          Dinner:

  • Zucchini “Noodles” with Kale Pesto and Artichokes (recipe below)

          Bedtime:

  • Take a Detox Bath with 2 Cups Epsom Salts and 1 Cup Baking Soda

Tzatziki (Cucumber Yogurt Dip/Dressing)

  • Tzatziki1 Cucumber grated and pressed
  • 1 C 2% Plain Greek Yogurt
  • 1 Clove Garlic, Minced
  • Lemon Juice to taste
  • ½ t Chopped Dill

Mix the yogurt, garlic, and lemon juice.  Stir in the grated, pressed cucumber.  Add chopped dill.

Zucchini “Noodles” with Kale Pesto and Artichokes

  • Dr Oz 2 Week Diet Recipes2 Zucchini
  • 1 ½ C Kale
  • 1 Tomato, Chopped
  • 2 ½  T Olive Oil
  • 1 Clove Garlic
  • Lemon Juice to Taste
  • ¼ C Almonds
  • 1 Artichoke, sliced

Using a spiral slicer, a mandolin, or a knife, slice zucchini into noodle-shaped strips.  Boil water and add zucchini noodles.  Allow to boil for one minute.

To a blender or food processor, add Kale, Tomato, 1 ½ T Olive Oil, Garlic, Lemon Juice, and Almonds.  Blend into a paste.

Saute artichokes in Olive Oil over Medium heat until they begin to soften.  Add Kale Pesto and cook for 3 minutes.  Add zucchini noodles and stir until warm.

17 Responses so far »

  1. 1

    Theresa said,

    How many servings does the Tzatziki and Zucchini recipe make?

  2. 3

    weightloss said,

    But still ; I thought I could lose weight, but very slowly and I would be grateful for that , but last week it was 2ozs ! This seems strange , because in my days of fasting I’m really hungry and my stomach growls for England. Also my stomach seems to feel smaller inside, but this does not appear in the loose clothing.
    It could really do with hearing from other women who have encountered the same thing and how you dealt with it v’e .

    • 4

      I’ve been on the Dr. Oz Two Week Rapid Weight Loss Diet and have not fasted. If you are hungry, eat, but eat the right foods. Sustained starvation can limit weight loss. Over time, bodies hold on to the weight because the limited calories coming in just aren’t enough to maintain it. My favorite snack is sugar snap peas. I’m also a big fan of the Greek yogurt with fresh lemon squeezed on top, 1/4 cp pineapple juice, and 1/4 cp coconut milk. I often add frozen raspberries and slivered almonds. It’s a little thin, but quite tasty. I also eat a lot of salads. I like to add protein to the salads, like tuna or egg salad. I keep nuts around to snack on, too. A handful of nuts can stave off hunger quite well for a bit. But don’t overdue it on the nuts – they’re only allowed in small amounts. I hope this helps a bit. Keep trying!

  3. 5

    Joyce said,

    Can I eat eggs on this diet?

  4. 7

    Denise said,

    Please tell me what I can do to keep the smoothie down!!
    Do not like the thickness it creates…Plus it tastes bad. HELP

    • 8

      Well, that is tricky. Most of the suggestions I’ll give you are no-nos for the diet. But, if you can’t stand drinking it, you are not likely to stick with it and a protein smoothie for breakfast is a great healthy habit to get into. So, firstly, I have found raspberries to be the most flavorful frozen fruit. If that doesn’t do the trick, try adding juicy fresh fruit like oranges or ripe peaches. I add 100% cherry juice (no sweeteners) because it adds so much flavor with just a small amount. I’m not a huge fan of bananas, so when they start to turn brown, I eliminate them. I also add other powdered supplements to boost my immune system and energy. Catie’s Whole Food Vitamin C Plus is made from actual fruits and veggies and tastes like fruit punch! It does contain a small amount of stevia as a sweetener. I also add 2 scoops of Baobab powder for fiber and antioxidants. It also promotes a feeling of fullness! It tastes sour, but fruity. Do you like peanut butter? Nuts are allowed on the diet and a scoop of natural, unsweetened peanut butter adds a bunch of flavor. I hope something here works for you. Keep trying different fruits and/or juices until you find something that works that isn’t breaking the rules too much.

  5. 9

    Leah said,

    I am on day 6 of this plan and have lost 6 pounds already. I am thrilled with it. I found it extremely easy to stay on. I lost a bunch of weight on Weight Watchers a few years ago, but I have been trouble staying on plan- this was a perfect boost for me!

    I tweaked a couple of things on this plan. I still have black coffee in the morning every day, and I have been using a packet of organic stevia in the hot lemon water in the morning, which makes it delicious by the way. I also use a little stevia in iced lemon water later in the day- so refreshing and delicious!! I have used one avocado per day where his shopping list says to only buy 4 a week- oops! Oh well, it seems to be ok. I have also had a cup of blueberries as a dessert a couple of times, just plain. There is some wiggle room on this diet- just stay with the foods on the list.

    I have not done any detox baths…it’s just not practical for me. And for some reason green tea upsets my stomach, so I’ve not had any green tea. Also, I skipped the brown rice powder in my smoothie because it was kind of expensive. Instead, I throw in a handful of spinach and about a 1/4 cup of greek yogurt. Keeps me satisfied until lunch and tastes great.

    I think the main thing with this is to have the tools on hand you need to be successful. Don’t run out of stuff. Plan ahead, and be creative!!

  6. 10

    Jane said,

    Hello my name is Jane. I am trying to find a meal plan for two weeks on Dr. Oz’is weight loss but cannot find it. Is there a place to look that up please. I was hoping to find receipes from day 1 up to day 14 or even up to day 7 to follow but cannot find it. Please help me. Thanks

    • 11

      Hi Jane. There is not a specific daily meal plan for the diet. There are some daily requirements, like the breakfast smoothie, but not a day by day meal plan. The requirements are found in this Blog Post. The Blog post you read has some other recipes, and we did another blog post on the recipe winners from a contest Dr. Oz held. Those recipes can be found on this Blog Post. I tried the Portabello Mushroom Salad and it was fantastic. It made a huge amount though, more than enough for 1 person for a week. The goal of this diet is to make lifestyle changes that you will be able to continue after the 2 weeks. I still eat the plain Greek yogurt often, even though I’m not specifically on the diet anymore. I ad 1/4 cup of coconut milk and fresh strawberries. Sometimes I ad nuts, too. This time of year grilling is great, and grilled fish and chicken are safe on the diet in small amounts. Add some steamed green beans or some raw snap peas and you have yourself a healthy meal that works on this diet. If you come up with any new recipes that you love, please share them with the rest of us as there are many people still interested in this diet and looking for recipes. Good luck!

  7. 12

    Antwan said,

    I’ve been surfing online greater than 3 hours lately, but I by no means discovered
    any interesting article like yours. It is lovely value
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  8. 13

    Karen Lucht said,

    I have found that with or without a little tweaking I got a lot of recipes by looking up Paleo. Granted they use a lot of red meat and bacon but I substitute turkey and am not fond of any bacon so I doctor up things with spices

  9. 14

    I understand what is to be eliminated, however there is no mention of how much of everything else you should eat or how often you should eat. Can anyone help me with this part?

  10. 16

    nana said,

    what about cholesterol ? is this diet suits me im 64 years old ? Thank you.

    • 17

      This diet is a 2-3 week cleanse. If you are feeling good on the diet then you should assess then if you believe you should continue. Also, if you have concerns, you should discuss them with your doctor.


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