Want to lose weight fast, feel energetic, and give a plant-based diet a try without having to follow all sorts of recipes?!

That sounds like an advertisement for some expensive weight loss plan, doesn’t it? Nope, I’m talking about Mary’s Mini Diet. I just tried it and I think it is something you might be interested in trying too!

After the holidays, having overindulged a few too many times on not so healthy foods, I was feeling sluggish and blah. So, I decided to give this diet a try as sort of a cleanse and a reboot.

What is Mary’s Mini?

By now, you may have learned from my blog posts and other info out there, that becoming Plant-Based is a lifestyle change. It isn’t just a quick fix diet. It can feel overwhelming to take a leap into this lifestyle, so to help people make an easier start, this short-term, 10-day diet was created by Mary and John McDougall. Mary’s Mini Diet was first introduced in 2006 when her husband, Dr. John McDougall* shared it in his June 2006 newsletter and presented more info about it in the July 2006 edition. In addition to the newsletters, you can view their webinar (below) about this little diet plan. I watched it before I started the diet to be sure I understood it and the reason behind it. I encourage you to do the same. By the way, this diet is also good for quick, healthy weight loss!👍😃

*Note: John McDougall, MD is one of several doctors I’ve followed and learned a lot from on my plant-based journey.

What does one eat on Mary’s Mini?

From the title of this blog, you may have guessed that potatoes are involved. And you are correct. LOTS of potatoes were involved when I tried the diet! With this plan, you pick one starch and that one starch is your main dish for every meal of everyday for 10 days. Say what??!! Yep, you heard me! I know this sounds a bit wacky at first, but stick with me here and I’ll explain.

Why only one starch?

The idea is that for 10 days, your diet is VERY monotonous and boring, so that you only eat when you’re truly hungry. If you often find yourself eating when you’re bored or stressed and all you have to eat is potatoes, it causes you to think twice about whether or not you’re actually hungry. Just make sure the starch you choose is something you really like!

The Rules

Choose one starch; potatoes, sweet potatoes, corn, winter squash, whole grains such as rice, quinoa or barley. The starch you choose is the ONLY one you use for 10 days. For instance, if you choose potatoes as your starch, then that is your only starch. No swapping or rotating with other starches is allowed. If you are hungry for a snack–you eat a potato! There is no limit on portion size, just eat until you are satisfied.

With your chosen starch, you can add some simple green or yellow, non-starchy vegetables such as: green beans, spinach, kale, cabbage, cauliflower, carrots, asparagus, onions, garlic, mushrooms, salad greens, etc..

You are also allowed some condiments, such as: veggie broth, salsa, mustard, ketchup, hot sauce, sriracha, nutritional yeast, and soy sauce.

There are some ‘no-nos’ on this diet. That list includes: any fruit (Dr. McDougall says “fruit is not your best friend for weight loss” because it tastes good and leads to overeating), processed sugar or fake substitutes, processed grains (no bread or crackers), gravies, beans/lentils, nuts, avocado, coconut, chocolate, alcohol, tofu and oil.

Download the Mary’s Mini Diet (pdf) here

My Mary’s Mini Experience

I chose potato as my starch because it seemed like I could do a lot with potatoes and might not get quite as tired of them as some of the other starch choices. Overall, it was easier than I expected! I used lots of herbs and spices and tried a new topping for a potatoes – whole grain mustard. Yum!

Meal Ideas

Breakfast: Hash browns with spinach and hot sauce, Baked potato with salsa, Boiled fingerling potatoes.

Lunch: Potato with mustard & a big salad or my new easy favorite–>kale & potato soup (boil potatoes & kale in veggie broth for 20 minutes).

Dinner: Potato/Cauliflower Curry, Rosemary Broccoli Potato Chowder, Potato/Mushroom/Green Bean Soup, Potato Pizza (sliced baked potato crust, spread with pizza sauce & topped with steamed broccoli–weird yes! But tasty!).

Helpful Hints: Buy a LOT of potatoes and cook them all at once. I baked 5 pounds of russets and boiled a pot full of little white & red potatoes. Then when you’re hungry, all you have to do is grab one and heat it up. I ate some of those little potatoes cold for quick snacks a few times!

The results

I finished this 10-day diet a few days ago and it really wasn’t too bad. It did get boring, but it’s supposed to be boring. I got creative and even made-up some new recipes. Day one was the toughest because I still had sugar in my system and was used to snacking. But, by day two I was no longer craving sugar and I was feeling really great. My energy level had increased, I no longer felt bloated, and my appetite was adjusting to eating less often. And the bonus–I lost 5.5 pounds!

Would I do it again?

Yes, I would! In fact, I think I will do this every now and then to jolt my metabolism and remind myself to eat only when I’m hungry. It felt great to reboot and now I’m back on track. I find the human body simply amazing, by the way! 😀💕

What about you? Think you might give this a try? Let me know if you do, I’d love to hear about your experience (in the comments below) and I know others would too!

Thank you for sharing! 💚