Instructions: You can eat the following foods whenever you feel hungry until you are full

(but not until you are stuffed):
o Beans and legumes (lentils, kidney beans, peas, black beans, red Mexican beans, split peas, soybeans, black-eyed peas, garbanzos, navy beans, and so on)

o Fruits (apples, apricots, bananas, strawberries, cherries, blueberries, oranges, peaches, raspberries, cantaloupes, watermelons, pears, honeydew melons, pineapples, tomatoes, etc.)

o Grains (corn, rice, oats, wheat, millet, barley, buckwheat, etc.)

o Vegetables (potatoes, zucchini, broccoli, carrots, lettuce, mushrooms, eggplant, celery, asparagus, onions, sweet potatoes, spinach, etc.)

You can eat the following foods in moderation:

o Nonfat dairy products, including skim milk, nonfat yogurt, nonfat cheeses, nonfat sour cream, and egg whites. [Equivalent of one cup of skim milk per day from all sources.]

o Nonfat or very low-fat commercially available products, including Life Choice frozen dinners, whole-grain breakfast cereals, Health Valley chili

(and many other Health Valley products), Kraft Free non-fat mayonnaise and salad dressings, Guiltless Gourmet tortilla chips, Quaker Oats oatmeal, Nabisco Fat-free crackers, Fleischmanns Egg Beaters, Pritikin soups, Light n Lively Free nonfat sour cream, Haagen-Dazs frozen yogurt bars, Entenmanns fat-free desserts (watch out for sugar, though), and many others. Many more fat-free products are on the way.

Here are the foods to avoid as much as possible:

o Meats (all kinds, including chicken and fish)

o Oils (all kinds) and oil-containing products, including margarines and most salad dressings

o Avocados

o Olives

o Nuts and seeds

o High-fat or "low-fat" dairy, including whole milk, yogurt, butter, cheese, egg yolks, cream, and so on

o Sugar and simple sugar derivatives (honey, molasses, corn syrup, high fructose syrup, and the like)

o Alcohol

o Any commercially available product with more than two grams of fat per serving

Ornish, M.D.

If you would like to email yourself the recipe for later use, or share the recipe with your friends or family, enter the email addresses below and this recipe will be emailed to you and others as well.