System 21: What You Need to Know


Here's everything you need to know about Dr. Oz's Mediterranean-inspired intermittent fasting plan for whole-body wellness.

System 21 meal and overview

WHAT IS IT?

System 21 is an easy, fun plan created just for you to kick-start the New Year. This Mediterranean-inspired plan utilizes intermittent fasting and early morning exercise to help you reach your weight-loss and health goals faster than before.

HOW CAN IT HELP ME?

Following the daily food, exercise and wellness guides can help you lose weight and lower your blood pressure, fasting glucose and bad cholesterol. Here's what your success could look like.


WILL I HAVE TO CHANGE MY DAILY ROUTINE?

You may be eating at different times or turning off social media a little earlier, but we'll be with you every step of the way! We've got a schedule checklist so you know exactly what you'll do each day.

SYSTEM 21 TO-DO LIST.pdf

WHAT KIND OF FOOD WILL I EAT?

Real food that actually tastes good! The Dish crew put together a ton of recipes packed with meat, beans, grains, vegetables and fruits, and you can find them all here. It's all the healthy stuff your body needs without sacrificing flavor. Here's a grocery list and snack list to help you stock up at the store with the food you'll need -- including dessert and drinks! Did we mention you also get a weekly cheat day?

SYSTEM 21 SHOPPING LIST.pdf

SYSTEM 21 SNACK LIST.pdf

HOW OFTEN WILL I EXERCISE?

Every morning with our celebrity trainers and fitness experts. They'll lead live, customized classes for you that will get you up and moving with both low-impact and high-intensity workouts. Connecting your body and your mind, they'll help you build strength from the inside out. You can check out the class schedule here.

ANY OTHER BENEFITS?

System 21 will also help you sleep better and reduce stress -- two things we could all use after 2020! Of course, we've got the tips for a good night's rest and ways to calm your mind.

system 21

Download and print our System 21 plan below.

SYSTEM 21 ONE SHEET.pdf

Celebrity trainer Nina Agdal leads this 35-minute full-body workout for toning and sculpting, as part of our System 21 whole-body wellness plan.