Dr Oz 7 Day Diet Menu Plan
7 Day Crash Diet
** This page contains affiliate links. More details.About the 7 Day Crash Diet
Dr Oz's show featured a plan from Dr Joel Fuhrman called the 7 Day Crash Diet that allows you to eat all you want and lose up to 10 pounds in a week. The key is to eat the right nutrient-dense "superfoods". Here are the key steps: Step 1: Follow the 90/10 Rule Every Day
Eat 90% nutrient-dense foods for 7 days – veggies, fruits, seeds and nuts, beans and whole grains. For the remaining 10%, you can have healthy oils, meat and dairy.
Step 2: Use Secret Weapons
Dr. Fuhrman recommends eating "BOM's" to really kick start your body's fat-burning mechanisms. BOMs are Berries, Onions and Mushrooms.
Step 3: Detox With Skinny Shakes
To flush fat from your body and release toxins, drink Skinny Shakes of pomegranate juice, strawberries and lemon. (see recipe below)
Books by Dr Joel Fuhrman
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Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss by Joel Fuhrman
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Eat to Live Quick and Easy Cookbook: 131 Delicious Recipes for Fast and Sustained Weight Loss, Reversing Disease, and Lifelong Health by Joel Fuhrman M.D.
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Eat For Health: Lose Weight, Keep It Off, Look Younger, Live Longer by Joel Fuhrman
Products by Dr Joel Fuhrman
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Dr. Fuhrman's Cherry Date-Nut Pop'ems
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Dr. Fuhrman's Women's Daily Formula +D3 120 Caps
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Dr. Fuhrman's D'Anjou Pear Vinegar
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7 Day Crash Diet Links
Dr Oz's Video Coverage of 7 Day Crash Diet - doctoroz.comOz-Approved 7 Day Crash Diet - doctoroz.com
Dr Fuhrman's Website - drfuhrman.com
What to Eat on the 7 Day Crash Diet
Breakfast (Light and Lean)Oatmeal with fresh fruit, seeds, nuts, flax
Lunch (Belly-Blasting Beans)
Beans keep you full, are high in resistant starch, reduce blood sugar, and create the fatty acid butyrate, which may burn fat faster. If you're worried about gas, know that the more beans you eat, the more your body will build up the good bacteria you need to digest them.
Dinner (Lean Green Skinny)
Think more than the salad bowl and make greens and vegetables your main dish. Enjoy a veggie pizza, eggplant roll-ups or a veggie stir-fry. You can even add an ounce of chicken to your stir-fry for a little bit of extra flavor.
7 Day Crash Diet Recipes from Dr. Fuhrman
Skinny Shake (Serves 1) 1 cup of ice
4 oz of pomegranate juice
1 cup frozen strawberries
Squeeze of lemon
Add all ingredients to a blender and enjoy. Add water to reach your desired consistency.
Sunny Bean Burgers (Serves 2)
1/4 cup raw sunflower seeds
2 cups cooked or canned red or pink beans, no-salt-added or low-sodium, drained and rinsed
1/2 cup minced onion
2 tbsp low sodium ketchup
1 tbsp wheat germ or old fashioned rolled oats
1/2 tsp chili powder
Preheat the oven to 350 degrees F. Lightly oil a baking sheet with a little olive oil. Chop the sunflower seeds in a food processor or with a hand chopper. Mash the beans in the food processor or with a potato masher and mix with the sunflower seeds. Mix in the remaining ingredients and form into six patties. Bake patties for 25 minutes. Remove from the oven and let cool slightly, until you can pick up each patty and compress it firmly in your hands to re-form the burger. Return the patties to the baking sheet, bottom side up, and bake for another 10 minutes. Can be done on a grill. Serve on small whole grain pitas or buns with lettuce, tomato and chopped red onion or on a bed of lettuce with tomato and chopped red onion.
3 Bean Vegetable Chili (Serves 6)
1 lb firm tofu, frozen, then defrosted
2 tbsp chili powder, or to taste
1 tsp cumin
10 oz frozen onions
3 cups frozen broccoli, thawed and finely chopped
3 cups frozen cauliflower, thawed and finely chopped
3 cloves garlic, chopped
1 1/2 cups cooked pinto beans or 1 (15 oz) can pinto beans, no-salt-added or low-sodium, rinsed and drained
1 1/2 cups cooked black beans or 1 (15 oz) can black beans, no-salt-added or low-sodium, rinsed and drained
1 1/2 cups cooked red beans, or 1 (15 oz) can red beans, no-salt-added or low-sodium, rinsed and drained
1 (28 oz) can diced tomatoes, no-salt-added or low sodium
1 (4 oz) can chopped mild green chilies, drained
2 1/2 cups fresh or frozen corn kernels
2 large zucchini, finely chopped
Squeeze excess water out of thawed tofu and crumble. Place the tofu, chili powder and cumin in a soup pot and quickly brown. Add the remaining ingredients and simmer, covered, for 2 hours.
Bean Enchiladas (Serves 6)
1 medium green bell pepper, seeded and chopped
1/2 cup sliced onion
8 oz tomato sauce, no or low-sodium, divided
2 cups cooked pinto or black beans or canned beans, no-salt-added or low-sodium
1 cup frozen corn kernels
1 tbsp chili powder
1 tsp ground cumin
1 tsp onion powder
1/8 tsp cayenne pepper or to taste
1 tbsp chopped fresh cilantro
6 corn or 100% whole wheat tortillas
Saute the green pepper and onion in 2 tablespoons of the tomato sauce until tender. Stir in the remaining tomato sauce, beans, corn, chili powder, cumin, onion powder, cilantro and cayenne. Simmer for 5 minutes. Spoon about 1/4 cup of the bean mixture on each tortilla and roll up. Serve as is or bake for 15 minutes in a 375 degree F oven.
Herbed White Bean Hummus (Serves 2)
2 cups cooked white beans or canned, no-salt added or low-sodium white beans
1 tbsp fresh lemon juice
2 tbsp unhulled sesame seeds
2 tbsp red wine vinegar
1/2 tsp Dijon mustard
2 tbsp water
1/4 cup chopped fresh basil
2 tbsp chopped fresh thyme
Blend the beans, lemon juice, sesame seeds, vinegar, mustard, and water in a high-powered blender or food processor until smooth. Add the basil and thyme and pulse very briefly. Do not over-process; the herbs should be visible in small pieces.
Easy Vegetable Pizza (Serves 4)
4 large 100 percent whole grain pitas
2 cups pasta sauce, no-salt-added or low-sodium
1/2 cup chopped shiitake mushrooms
1/2 cup chopped red onion
10 oz frozen broccoli florets, thawed and finely chopped
1/2 cup shredded non-dairy mozzarella-type cheese
Preheat the oven to 200 degrees F. Place pitas on two baking sheets and warm for 10 minutes. Remove from oven and spoon on the pasta sauce. Sprinkle evenly with the mushrooms, onion and broccoli. Add a light sprinkle of cheese. Bake for 30 minutes.
Eggplant Roll-Ups (Serves 6)
2 large eggplants, peeled and sliced lengthwise 1/2 inch thick
2-3 tbsp water
2 medium red bell peppers, seeded and coarsely chopped
1 medium onion, coarsely chopped
1 cup chopped carrots
1/2 cup chopped celery
4 cloves garlic, chopped
8 oz baby spinach
1 tbsp no-salt seasoning, adjusted to taste
2 cups no salt added or low-sodium pasta sauce, divided
6 oz non-dairy mozzarella-type cheese, divided
Preheat oven to 350 degrees F. Lightly oil a non-stick baking pan. Arrange eggplant in a single layer in the pan. Bake about 20 minutes or until eggplant is flexible enough to roll up easily. Set aside. Heat 2 tablespoons water in a large pan, add the bell pepper, onion, celery, and garlic; saute until just tender, adding more water if needed. Add the spinach and seasoning and cook until spinach is wilted. Transfer to a mixing bowl. Mix in 2 to 3 tablespoons of the pasta sauce and all of the shredded cheese. Spread about 1/4 cup of the pasta sauce in a baking pan. Put some of the vegetable mixture on each eggplant slice, roll up and place in a pan. Pour the remaining sauce over the eggplant rolls. Bake for 20-30 minutes, until heated through.
Asian Vegetable Stir Fry (Serves 4)
14 oz extra firm tofu, cubed
1 tsp low-sodium soy sauce
1/4 tsp crushed red pepper flakes
2 tbsp no-salt seasoning
1/2 cup brown rice
1/4 cup un-hulled sesame seeds
Sauce
1/4 cup unsulfured dried apricots soaked in 1/2 cup water to cover overnight
1/4 cup unsalted natural peanut butter or raw cashew butter
2 tbsp fresh chopped ginger
4 cloves garlic, chopped
4 tsp no-salt seasoning, adjusted to taste
1/4 cup balsamic vinegar
1 tsp arrowroot powder
1/4 tsp crushed red pepper flakes
Vegetables
2 tbsp water
1 medium onion, cut into wedges and separated into 1-in strips
4 cups small broccoli florets
2 medium carrots, cut diagonally into 1/3-in pieces
4 medium red bell peppers, seeded and cut into 1 inch squares
1 cup sugar snap peas or snow peas, strings removed
2 cups bok choy, cut in bite-sized pieces
3 cups fresh mushrooms (shiitake, porcini and/or cremini), stems removed
1 lb fresh spinach
1/2 cup raw cashews, coarsely chopped
1 1/4 lb romaine lettuce, shredded
Marinate the tofu for 30 minutes in the liquid aminos, red pepper flakes and seasoning. While the tofu marinates, combine rice and 1 1/4 cups water in a saucepan. Bring to a boil. Reduce heat and cover. Simmer 30 minutes or until water is absorbed and rice is tender. Set aside.
Preheat the oven to 350 degrees F. Toss the marinated tofu with the sesame seeds. Bake the sesame-coated tofu in a nonstick baking pan for 30 minutes.
To make the sauce, place the soaked apricots with the soaking liquid, peanut butter, ginger, garlic, VegiZest, vinegar, arrow root powder, and red pepper flakes in a food processor or high powered blender and blend until smooth. Transfer to a small bowl and set aside.
Heat water in a large pan and water saute the onion, broccoli, carrots, bell peppers, and peas for 5 minutes, adding more water as necessary to keep vegetables from scorching. Add the bok choy and mushrooms, cover, and simmer until the vegetables are just tender. Remove the cover and cook off most of the water. Add the spinach and toss until wilted. Add the sauce and stir until all the vegetables are glazed and the sauce is hot and bubbly, about 1 minute. Mix in the cashews and baked tofu. Serve the stir fry over the shredded lettuce along with 1/4 cup rice per person.
Variation: Stir-fry beans or small pieces of chicken breast or shrimp (2 oz/person) with the vegetables.
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