2 Week Rapid Weight Loss Diet Sample Meal Plan


by Colleen Russell

Since the day we posted the blog about the 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 Nourishing World 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 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!

2 Week Rapid Weight Loss Diet Sample Meal Plan


  • 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.



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


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


  • Hummus and 2 brown rice cakes


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


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

Tzatziki (Cucumber Yogurt Dip/DressingDr.Oz_Tzatziki_Dressing

  • 1 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

  • 2 ZucchiniDr.Oz_zucchini_noodle_recipe
  • 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.

44 thoughts on “2 Week Rapid Weight Loss Diet Sample Meal Plan

  1. 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 .

    • 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!

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

    • 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.

      • I get chocolate flavored rice protein powder and use frozen mixed berries or just frozen strawberry banana mixture. I think the smoothie is tasty!

      • Great! I like the Paleo Pro Protein Powder in Chocolate. I also throw in frozen berries. I think raspberries add the most flavor so I end up using less of those. Another favorite is frozen pineapple, but I am a little allergic to pineapple and my tongue gets sensitive after I drink it. Thanks for the tip.

  3. 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!!

  4. 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

    • 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!

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  6. 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

    • 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.

    • Hummus is suggested as a light snack only, so not very much. I’m not sure what recipe you are referring to, but an easy brown rice cake recipe is:

      4 large egg whites, whisked until frothy
      3 cups cooked brown rice
      salt and pepper to taste

      Cook in heated olive oil until brown on both sides. Remember, you are only allowed 1/2 cup of cooked brown rice daily. Good luck and enjoy!

  7. I want to start this diet .. I’m am vegetarian please help me find protein options I am lacto-vegetarian .. I don’t eat eggs or any kind of meats .. Also the brown rice 1/2 cup in the plan is that cooked rice or uncooked??

    • This diet calls for rice protein. Beans are also allowed on the diet. I believe you can use some regular meat substitutes like tofu or TVP (textured vegetable protein), but you want to make sure to get organic or non GMO labeled because over 90% of the soy crops grown in this country are from GMO seeds. And there are some health concerns with eating too much soy. Make sure to read the ingredients so as not to get any hidden sugars or sugar substitutes. Avoid seitan as it is made from wheat. And, finally, it is 1/2 cup of cooked brown rice. Good luck!

    • Dr. Oz doesn’t really specify the amount. It just says to choose a moderate amount of healthy fats such as coconut oil, olive oil or avocado. I know his recipes call for 1/4 avocado, which is about a couple of tablespoons. I would guess that frying food is too much oil, but using healthy oils in salad dressing is ok. His turkey chili uses 2 tablespoons of olive oil, but his other raw veggie recipes don’t use any oil, but some contain avocado. Check out the Dr. Oz Total Ten Recipe blog we did to get an idea on how he uses oil in his recipes.

  8. Have you made his vegetable soup because it is very bland, almost like water, followed it using, butternut squash as winter vegetable, kale and everything else as follows, doesn’t give you an amount of salt, a lot have complained about it tasting watery and I let it even cook for two hours bland, please advise

    • I give you kudos for making the broth! Making good broth takes practice. I’m amazed at how much salt I add to flavor broth, so more salt may help a bit, but you can add other spices, too. I like thyme for my chicken broth. Regular old pepper is also good. Even though there is whole garlic and onion in this, garlic salt and onion salt both are good for flavoring stocks. Try these before you add more salt as they contain a good amount of salt. Also, nutritionally, you can substitute a good powdered greens for the broth. I like Catie’s Whole Food Organic Greens and Perfect Supplements Aquatic Greens. I find the Catie’s more palatable in water. I actually throw both in my morning smoothie.

    • There is a great list of non-starchy vegetables on wikipedia – https://en.wikipedia.org/wiki/List_of_non-starchy_vegetables. My personal favorites are cucumbers, snap peas, spinach, and avocados. Carrots are actually on this list. They are low in starch, but are higher, comparitively, in sugar. Examples of starchy vegetables are corn, peas, parsnips, potatoes, pumpkin, squash, zucchini and yams. Are you looking for low glycemic index veggies, or veggies naturally lower in sugar? Dr. Oz has a great list – http://www.doctoroz.com/article/low-glycemic-vegetable-list. The best way to make this diet easy is to have the recommended food in advance and don’t run out of healthy choices. Good luck!

      • Thanks so much for the information on starchy vegetables. Any hints that I receive are a wonderful help.

      • I have starts slowly to follow this two week plan. Drinking the lemon in the morning is great. I can notice a difference already.l lost three pounds the first week. I find it really easy. Any more easy tips ?

      • Just read your labels for hidden sugars and gluten. Once you get through the first few days and get over the cravings for sugar and flour, it gets much easier. Don’t go hungry. Snack on healthy snap peas or other veggies. A handful of nuts is also a great snack. My favorite snack is the plain Greek yogurt with unsweetened coconut milk and a handful of fresh or frozen raspberries. Good Luck with your diet!

  9. I see that there is some fruit in the smoothies for the morning, but what is the rule about fruit during the day. When I look at the snacks he suggested, I don’t see fruit being one of them. Can we put apples in our salads if so, how much. What about having a pear or plum as our snack? Are there fruits we are to avoid?

    • Snacks during the day should be very low on the glycemic index. This is to prevent blood sugar fluctuations and reduce cravings. The vegetables listed in the Two Week Rapid Weight Loss Shopping List are low glycemic and can be eaten in unlimited quantities throughout the day. Fruits are not on the approved shopping list as they are generally a bit higher on the glycemic index.

  10. I do see people saying they are using fruit in diet also even though not mentioned on diet shopping list. Are you to eat any additional fruit and what fruits can you eat if you are allowed?

  11. I really need a drink! I am a large red wine person? Has anyone cheated and still lost weight?

  12. can you split the protein into two servings – 3 ounces at lunch and 3 ounces at dinner

  13. Has anyone stayed on this diet long term? I’ve had good luck for six weeks and am looking for information about how to proceed re probiotics, etc. Thanks!

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