Automate Your Meals: 7-Day Diet Plan

Automating your meals is one of Dr. Oz’s top tenets of dieting success, whether your goals are nutritional or geared toward weight loss. It’s the only way to know what you’ll eat and when you’ll eat - eliminating guesswork and temptation. Transform your relationship with food and crave healthier meals. Begin with this 7-day plan. When you’re ready, print out this shopping list and get started.

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YOUR Evening Snack Choices

Don't Eat After 8:30 p.m. and Choose Only One

YOUR Drink Choices

  • Plain or sparkling water (with fruit slice if desired), skim milk, coffee, hot or iced tea (decaffeinated is best if you have problems sleeping), diet soda (but only 1 to 2 a day)
  • For breakfast, you may include an 8-ounce glass of fruit or vegetable juice, such as tomato juice or 100 percent grapefruit juice or orange juice with pulp fortified with calcium and vitamin D
  • For dinner, you can include one glass of alcohol, which we prefer you to drink toward the end of the meal so it does not hinder your satiety center's ability to slow your voracious appetite.
  • If you're a nondrinker, it's OK to swap for a teetotaler's cocktail made with low-sugar grape juice, sparkling water and lime

Sample Eating Schedule

Your goal is to eat the amount that makes you satisfied - that's a level three or four on our satiety scale, not feeling more bloated than a puffer fish. For some people, portions may be a little more than a traditional serving size. For others, they may be a little less.


Breakfast: Egg-white omelette; juice and coffee or tea

Morning Snack: Revved-up Veggies with dip

Lunch: Healthy Burger with the works

Afternoon Snack: Yogurt with fruit

Dinner: Asian Salmon with Brown Rice Pilaf

Dessert: 1 ounce dark chocolate with a sliced orange

Drinks: Water, coffee, tea, etc., as you wish (see proposed broader list)