The John McDougall diet is a low-fat, starch-centered, whole-food plant-based eating pattern developed by Dr. John McDougall and his wife Mary McDougall.
Here are the main points:
- Starch-based foundation
- Built around whole starch foods like potatoes, rice, oats, corn, beans, and whole grains
- These foods provide most daily calories
- Very low fat intake
- Avoids all added oils (olive oil, coconut oil, etc.)
- Keeps fat intake naturally low from whole plant foods only
- Fully plant-based
- Emphasizes fruits, vegetables, legumes, and whole grains
- Excludes all animal products
- No meat, dairy, or eggs
- Completely eliminates animal-derived foods
- Minimal processed foods
- Limits refined sugar, refined flour, and heavily processed packaged items
- High fiber intake
- Whole plant foods naturally create a high-fiber diet, supporting digestion and fullness
- Sodium and sugar moderation (varies by version)
- Some versions reduce salt and added sweeteners for health reasons
- Weight management focus
- Promotes low-calorie-density eating for easier weight loss or maintenance
- “Eat to satiety” principle
- Encourages eating large portions of approved foods without calorie counting
Other McDougall books:
The McDougall Quick and Easy Cookbook: Over 300 Delicious Low-Fat Recipes You Can Prepare in Fifteen Minutes or Less
The Healthiest Diet on the Planet: Why the Foods You Love-Pizza, Pancakes, Potatoes, Pasta, and More-Are the Solution to Preventing Disease and Looking and Feeling Your Best
The New McDougall Cookbook: 300 Delicious Low-Fat, Plant-Based Recipes
All-You-Can-Eat Vegetarian Cookbook (John and Mary McDougall)
AND MANY MORE…