Free McDougall Plan Meal Plan & Recipes

Free McDougall Program


10 Day Meal Plan & Recipes

Starches are the Key to Discovering Health

The secret of the McDougall Program is to make starches the centerpiece of your diet with various fruits and vegetables added to the mix. To make these meals taste great, just add your favorite sauces and seasonings. There are over 2,000 recipes in the McDougall books, newsletters and website; finding new favorites will be an adventure!

Below is a sample 10-day meal plan with recipes. You do not have to follow it exactly; use it as a guide. Unless they contain higher-fat ingredients (avocado, nut butters, etc.) when you find favorite meals, feel free to repeat them as often as you like.




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