Day-Off Diet Shopping List

Who said dieting had to be boring? The Dr. Oz Day-Off Diet shopping list is loaded with variety and options.

Are you ready to get started on The Day-Off Diet and lose weight? Here’s the Day-Off Diet Shopping List so you’ll have everything you need to dive right into shedding pounds! Remember, The Day-Off Diet allows for one “cheat day” during which you can eat whatever you want — so in addition to the list below, be sure to have a few favorites on hand to enjoy on your day off. For more information, check out the full Day-Off Diet guidelines.

The Day-Off Diet Shopping List

Non-Starchy Vegetables

Amount: Unlimited! Stock up on lots of your favorite non-starchy veggies. Vegetables not listed below may be considered complex carbs on The Day-Off Diet.

  • Greens: collard, kale, mustard, turnip, chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress, Swiss chard
  • turnips, rutabaga, daikon, onions, radishes, beets
  • broccoli, cauliflower, Brussels sprouts, cabbage
  • eggplant, peppers, tomatoes
  • spaghetti squash, zucchini, cucumber
  • artichokes, hearts of palm, okra, bamboo shoots, water chestnuts, asparagus
  • celery, leeks, mushrooms, pea pods, sugar snap peas, sprouts

Complex Carbohydrates

Amount: 2 servings a day

  • Legumes such as lentils, beans, edamame, chickpeas (1/2 cup per day)
  • Sweet potato (1 medium per day)
  • Parsnips, plantains, or squash (1 cup per day)
  • Green peas, carrots, corn, or pumpkin (1/2 cup per day)
  • Whole grains including oatmeal, pasta, quinoa, brown rice (1/2 cup per day), or whole grain bread (1 slice per day)

Lean Protein

Amount: 6 oz per day

  • Chicken, fish, seafood
  • Vegetarian Options: tofu, lentils, beans

MUFA (Monounsaturated Fatty Acid) Snacks

Amount: 2 servings a day

  • Nuts, including almonds, brazil, cashews, hazelnuts, macadamia, pecans, pistachios, walnuts (1 oz)
  • Avocado (1/4)
  • Nut butter such as almond, cashew, or peanut butter (2 TBS)
  • Green or black olives (10 jumbo)
  • Seeds, including sunflower and pumpkin seeds (1/4 cup)

Additional Day-Off Diet Foods

  • Eggs (1 per day)
  • 2% Greek yogurt (7 oz per day)
  • Fruit (1 piece per day, either alone or in smoothies)
  • Heart healthy oil – olive oil or grapeseed oil (2 TBS per day)
  • Low sodium chicken or veggie broth
  • Low sodium soy sauce
  • Vinegars (unlimited)
  • All spices (unlimited)

Supplements We Recommend


For more information on the Day-Off Diet weight loss tips: The Day-Off Diet


By Ali Wetherbee

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