21 Day Weight Loss Meal Plan Recipes – Oz’s 2017 Breakthrough Diet?


Doctor Oz seems to release a new diet every January. It’s a New Year, and it’s time for a new you.

This January is no different, as The Dr. Oz Show kicked off 2017 with a month of “January Jumpstarts”. This month, Dr. Oz is teaching viewers how to “jumpstart” everything from their weight loss to their finances and relationships.

One of the biggest jumpstarts this January is Dr. Oz’s 21 Day Weight Loss Breakthrough, a new diet plan that promises to help you safely lose weight in 21 days. This was the first January Jumpstart revealed by Dr. Oz.

Doctor Oz’s 21 Day Weight Loss Breakthrough Diet & Meal Plan System

Dr. Oz revealed the 21 Day Weight Loss Breakthrough Diet in the first week of January 2017. Today, we’re explaining the core strategies behind the diet, including the 21 Day Weight Loss Breakthrough Diet and meal plan system.

How the Diet Works

With this latest trendy diet, Dr. Oz is emphasizing drastic changes. The only way you’re going to lose weight is if you implement drastic changes in your diet.

That’s why instead of consuming meat, fat, and carbs, Dr. Oz recommends switching out these foods for healthy and powerful plant-based foods. Plant-based foods are a key part of this diet and weight loss system.

For the 21 day program, you’re almost exclusively going to be eating whole, plant-based foods. Here are some of the key points of the meal plan system:

  • You can eat meat 2 days a week, but you can’t eat meat the other 5 days
  • Eat as many non-starchy vegetables as you want
  • Eat no more than 2 pieces of whole grain bread per day
  • Eat nuts and fruits
  • Take lots of plant-based proteins, including beans and legumes; they’ll help you feel satiated while fueling your exercise and energy
  • Avoid potatoes

If you’re doing the diet plan right, you should never feel hungry. If you find yourself getting hungry, then try adding more plant-based proteins to your diet.

Eating vegetables all day might not sound appealing to some people. Dr. Oz claims the diet may take some getting used to, especially if you’re used to eating carbs and meat for most meals.

However, he claims that your taste buds will get “rebooted” and eventually learn to love the new diet.

Does It Work?

Dr. Oz tests his diets on small focus groups before debuting them on his show. In the focus group for the 21 Day Weight Loss Breakthrough, participants lost an average of 10 pounds while following the diet.

Dr. Oz developed the diet in cooperation with a team at Good Life Magazine. They claim to have incorporated the latest research and science into their advice – although to be fair, that’s pretty much what most diets claim.

Dr. Oz also took into consideration feedback from his viewers. His viewers voted in favor of getting rid of “pre-packaged” diets where you have to eat a certain number of shakes per day, or count calories constantly.

With the 21 Day Weight Loss Breakthrough, you’ll lose weight meal-by-meal, step-by-step by eating whole foods.

Dr. Oz’s Plant-Based Burger

Dr. Oz is rolling out a number of sample foods that work well with his new 21 Day Breakthrough. One of the most popular foods he’s revealed so far is the new plant-based burger.

A recent episode of The Dr. Oz Show featured Ethan Brown, founder of Beyond Meat and an expert on making plant-based burgers that look and taste like real meat.

These plant-based burgers are not veggie burgers. Instead, scientists have broken down the amino acids in meat, then looked for substitutes in the plant world. They’ve extracted those amino acids from plants, crammed them into a burger, then added additional plant-sourced ingredients to make the burger sizzle, taste, and look like a real burger. The end result is a burger that’s virtually indistinguishable from real meat.

There are two popular types of plant-based burgers Dr. Oz discussed on his show, including the Impossible Burger and the Beyond Burger. The Impossible Burger isn’t widely available, although the Beyond Burger is available at most grocery stores.

Dr. Oz’s Frozen Green Lemonade

Dr. Oz recommended another 21 Day Weight Loss Breakthrough beverage: Frozen Green Lemonade. All you need are five ingredients, including:

  • Kale
  • Spinach
  • Celery
  • Mint
  • Lemon

You freeze the kale, spinach, and celery, then add them to a glass. Squeeze in a full lemon, add some water, then add additional ingredients to suit your tastes (ginger is one popular additive).

21 Day Weight Loss Breakthrough Grocery and Shopping List

Here’s what a sample 21 Day Weight Loss Breakthrough grocery and shopping list might look like:


  • 7 cups of beans of your choice
  • 2 blocks of tofu
  • 7 cups of tempeh seeds


  • 1 bag of Ezekiel bread
  • 1 10oz bag of nuts
  • 1 7oz bottle of extra virgin olive oil


  • 14 servings of fruit of your choice (like 7 bananas and 7 apples)
  • 4 avocados
  • An unlimited number of non-starchy vegetables, including artichokes and artichoke hearts, asparagus, bamboo shoots, beets, brussels sprouts, broccoli, cabbage, cauliflower, celery, mushrooms, okra, onions, pea pods, peppers, radishes, rutabaga, spaghetti squash, sprouts, and sugar snap peas

21 Day Weight Loss Breakthrough Meal Plan

What does an average meal plan look like with the 21 Day Weight Loss Breakthrough? Keep reading:


A cup of oolong tea

A healthy fat and fiber (avocado smashed on toast, for example)

A bowl of fruit as a mid-morning snack (like a cup of berries)

Lunch and Dinner

  • Three Servings of Power Plant Proteins (which include things like beans, legumes, pinto beans, kidney beans, chick peas, lima beans, 1/4 cup of tofu, 1 cup of tempeh, and 2 tablespoons of seeds like pumpkin, chai, flax, or hemp seeds)
  • Healthy Fats (The best way to add this to your diet is using two tablespoons of a healthy fat like olive oil)
  • Unlimited Non-Starchy Vegetables (Artichokes, artichoke hearts, asparagus, bamboo shoots, beets, Brussel sprouts, broccoli, cabbage, cauliflower, celery, cucumber, eggplant, arugula, collard greens, kale, lettuce, romaine, spinach, turnip, leeks, mushrooms, okra, onions, pea pods, peppers, radishes, rutabaga, spaghetti squash, sugar snap peas, Swiss chard, tomatoes, water chestnuts, and zucchini)


Dr. Oz’s 21 Day Weight Loss Breakthrough allows you to add a second snack to your day after dinner. This second snack should ideally consist of one serving of fruit and one non-starchy vegetable. You might want to have a bowl of berries topped with walnuts or almonds, for example, or one tablespoon of peanut butter.

Restrictions on the 21 Day Weight Loss Breakthrough

The 21 Day Weight Loss Breakthrough isn’t the strictest diet, but it does come with some restrictions.

Foods to Limit

Consume all of the following foods no more than twice per week. When you do consume these foods, replace one serving of plant protein with the animal protein listed below.

  • Poultry
  • Eggs
  • Fish
  • Red Meat
  • Dairy

Foods to Eliminate

Dr. Oz’s list of foods to eliminate consists of many of the same restrictions as other diets, including:

  • Processed Foods
  • Sugars
  • Artificial Sweeteners

Benefits of the 21 Day Weight Loss Breakthrough

Anytime you’re overweight and losing weight, you’re going to become healthier. The 21 Day Weight Loss Breakthrough is a rapid weight loss plan that aims to cut you down in size. Many of the benefits listed below are linked to weight loss.

Results in 21 Days:

Eating mostly vegetables throughout a 21 day period is a surefire way to lose weight. Dr. Oz claims that people who followed his plan lost an average of 10 pounds during the 3 week period.

Decrease in Disease:

Reducing meat from your diet will decrease your risk of high blood pressure, high cholesterol, chronic pain, and other conditions that lead to an increased risk of disease.

You Won’t Feel Hungry:

If you’re following the 21 Day Weight Loss Breakthrough correctly, then you won’t feel hungry during the day. Eat lots of plant-based proteins to ensure you feel full throughout the day.

Easy to Follow:

Oz’s 21 Day Weight Loss Breakthrough isn’t a strict diet where you need to eat a certain number of protein shakes per week, or you need to aggressively count your calories. Instead, it’s a more relaxed diet that emphasizes eating a normal amount of healthy, whole foods. Even the “no meat” restriction is relaxed, as you can still eat meat twice a week.

Ready to Start the 21 Day Weight Loss Breakthrough Diet?

The 21 Day Weight Loss Breakthrough Diet is yet another diet from Dr. Oz. Like other diets released by the TV doctor over the years, this diet recommends eliminating processed foods and sugars from your life while eating an unlimited amount of non-starchy vegetables. If you can stick to the 21 Day Weight Loss Breakthrough meal plan for 21 days, then you can expect to lose between 9 and 11 pounds in just 3 weeks.

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