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Dr. Valencia Diet: Meal Plan, Food List, and Reviews

Dr. Valencia Diet is a plant-based weight loss method focused on whole, unprocessed food. While studies need to be conducted on the effectiveness of this diet, it can lead to health benefits as it shares the main principles of the Mediterranean Diet. To decide if this diet can lead you to the desired health and fitness benefits, you need to learn the following points.

Dr. Valencia Diet: Meal Plan, Food List, and Reviews

Who Is Dr. Valencia?

Dr. Daniel Valencia is an Osteopathic doctor with a famous TikTok account where he provides motivational content and diet tips. Trying to lose weight, he shared his journey on social media and now it’s known as the Dr. Valencia Diet.

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What Is The Dr. Valencia Diet?

Dr. Valencia Diet is a personal approach to weight loss and is not approved by dietitians or even recommended for the long term. Research needs to be done on the sustainability and health effects of this diet.

However, Dr. Valencia’s diet is not too unknown, as it is a variation of the Mediterranean Diet, where the goal is to shed extra pounds and maintain optimal weight.

Dr. Valencia Diet shares the principles of the Mediterranean Diet, including a focus on whole unprocessed foods like plant-based protein, fruits, vegetables, legumes, nuts, and seeds.

On this diet, you need to consume about 1500 calories daily, plus 1g of protein per pound of body weight. You can consume 1.5g of protein per pound of body weight if you wish to increase your muscle mass.

Let’s see from which sources you can provide these daily calories and protein.

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Foods to Eat

The two main principles of Dr. Valencia Diet about foods are to eat fresh products and prioritize whole, unprocessed foods.

According to Dr. Valencia, you should

  • Consume as many fruits and vegetables as you like. You should also eat non-meat protein, like eggs, Greek yogurt, or tofu for breakfast.
  • Focus on plant-based protein sources like eggs, nuts, and cottage cheese.
  • Fill ⅔ of your plate with fruits and greens like olives, berries, citrus fruits, tomatoes, artichokes, spinach, kale, broccoli, Brussels sprouts, peppers, and carrots.
  • Eat whole grains like rice and bread.
  • Consume 1-2 cups of legumes like beans, lentils, and chickpeas each week.
  • Use (extra virgin) olive oil for cooking and drizzling.
  • Be mindful of portion sizes and stop eating before you’re full.
  • Engage in 30-minute daily physical activities like walking and biking.
  • Consume fish and seafood like salmon, mackerel, sardines, cod, halibut, shrimp, and crab oysters twice a week.

You can also consume a glass of red wine with dinner, or eat chocolate (in moderation) to curb your sweet cravings and absorb beneficial antioxidants.

The main food sources you need to avoid in Dr. Valencia Diet are high-fat animal products and processed foods.

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Foods to Avoid

  • Processed Foods: Sugary snacks, fast food, and packaged meals with added sugars, sodium, and unhealthy fats
  • Red Meat: While not entirely excluded, red meat is consumed in moderation.
  • Processed Meats: Sausages, bacon, and deli meats
  • Refined Grains: Foods made with refined grains, such as white bread, white rice, and pasta made from white flour, are usually limited on Dr. Valencia Diet. Instead, whole grains are emphasized for their nutritional content and fiber.
  • Trans Fats: Foods containing trans fats, such as margarine and many commercially baked goods

Dr. Valencia believes that going on this Mediterranean way of eating can have different health benefits.

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Dr. Valencia Diet Benefits

Although not enough research has been done on the effects of Dr. Valencia Diet, it can lead to similar results as the Mediterranean Diet since they share the main rules, including focusing on fresh whole foods, plant-based products and oils, moderate meat, fish, and seafood, portion control, and physical activity.

Also, since Dr. Valencia Diet focuses on changing what we eat rather than restricting foods or calories, it can be easier to follow, especially for beginners.

This diet can help you lose weight by focusing on lean protein sources and avoiding processed foods because enough protein can provide satiety and reduce overall caloric intake leading to weight loss [1].

In addition to weight loss, it can help diabetes by regulating blood sugar levels and avoiding spikes [2] [3] [4].

Some plant-based products allowed on this diet, like fish, contain omega-3 fatty acids and antioxidants, which can bring various health benefits, including weight loss and improvements in heart health and cholesterol levels [5] [6].

Dr. Valencia believes that bringing together physical activity, social interaction, and homemade meals containing whole, unprocessed ingredients with fruits, vegetables, whole grains, and healthy fats can improve well-being and increase longevity.

Although this diet can provide these health effects, some individuals still worry if it’s a healthy approach to weight loss. Well, it depends on various factors but no diet is 100% safe for everyone.

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Is The Valencia Diet Healthy?

Although Dr. Valencia Diet - a version of the Mediterranean Diet can help with weight loss, individuals who consume excessive calories, even from healthy sources, may experience weight gain.

Also, increasing the intake of fiber-rich foods, such as fruits, vegetables, whole grains, and legumes can sometimes lead to digestive discomfort, bloating, or changes in bowel habits, especially if consumed in large quantities.

While the Mediterranean Diet is generally well-balanced and nutrient-rich, individuals with specific dietary restrictions or preferences (such as vegetarians or vegans) may need to ensure they get enough nutrients, such as vitamin B12, iron, and omega-3 fatty acids.

Additionally, while moderate red wine consumption is allowed on Dr. Valencia Diet, it's important to be mindful of alcohol consumption and avoid excessive intake, as it can have negative health effects, including liver damage, addiction, and increased risk of certain cancers.

To avoid the side effects of this diet, you need a well-balanced meal plan that aligns well with your needs and goals.

Learn More: A Low-Carb Diet: Your Free Beginner Guide

Dr. Valencia Diet Sample 3-Day Meal Plan

Here is a sample 3-day Dr. Valencia Diet meal plan to help you get started. But please remember to decide if it is the right diet for you, you need to consult a healthcare professional before making big changes in your lifestyle and eating habits.

Day 1

  • Breakfast: A large veggie omelet made mostly with egg whites, filled with bell peppers, spinach, and tomatoes
  • Lunch: Quinoa salad with baked salmon, topped with grilled zucchini, bell peppers, and cauliflower
  • Snack: Handful of almonds and a small apple
  • Dinner: Grilled chicken breast served over a bed of mixed greens, topped with sliced almonds, feta cheese, and a hard-boiled egg. For dessert, enjoy a small peach

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Day 2

  • Breakfast: A large grapefruit with two hard-boiled eggs
  • Lunch: Mediterranean-style chickpea salad with grilled vegetables (zucchini, bell peppers, eggplant) and feta cheese, tossed in a lemon herb vinaigrette
  • Snack: Greek yogurt with mixed berries and a drizzle of honey
  • Dinner: Mediterranean-style stuffed bell peppers filled with quinoa, lentils, tomatoes, and feta cheese with sliced cucumber and tomato salad with olive oil and balsamic vinegar dressing

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Day 3

  • Breakfast: A large veggie omelet made mostly with egg whites, filled with mushrooms, onions, and spinach
  • Lunch: Grilled chicken Caesar salad with romaine lettuce, grilled chicken breast, cherry tomatoes, croutons, and Caesar dressing
  • Snack: Carrot sticks with hummus
  • Dinner: Baked halibut fillet with lemon and herbs, served with roasted Brussels sprouts and quinoa. For dessert, enjoy a small apple with almond butter.

Also, you can use the following recipes handpicked for you to make the 10 best Dr. Valencia dishes.

Learn More: The Best High-Volume Low-Calorie Foods for Weight Loss

10 Best Dr. Valencia Diet Recipes

Dr. Valencia Diet dishes are all about vegetables plus a protein source. Using this general recipe, you can make various dishes based on your taste and preferences.

You can also use the following recipes to get inspiration and make your own Valencia Diet veggies dish plus protein sources like cheese, yogurt, plant-based meat, fish, chicken, etc.

  1. Valencia Fruit Breakfast: Mix 1 cup Greek yogurt with 1 cup diced strawberries, ½ cup mangoes, ½ cup kiwis, and ½ cup blueberries.
  2. Valencia Veggie Dish: Mix 2 diced tomatoes with 1 sliced onion, 2 hard-boiled eggs, some feta cheese and yogurt, 1 cup lettuce, and some mustard.
  3. Valencia Vegetable Soup: Cook 2 diced carrots, 2 sliced tomatoes, 2 sliced potatoes, 1 diced onion, 3 pieces of corn, 1 cup cabbage, 1 cup lima beans with 3 glasses of water. You can top it with cheese or add hot sauce when serving.
  4. Valencia Jalapeno Dish: Dice and mix 2 jalapenos with 1 bell pepper, 1 cup olives, 1 cup baked corn, 2 tbsp vinegar, and 2 slices of feta cheese.
  5. Mediterranean Quinoa Salad: Mix 1 cup cooked quinoa, 1 cup halved cherry tomatoes, ½ diced cucumber, ¼ cup halved olives, ¼ cup chopped red onion, ¼ cup crumbled feta cheese, 2 tbsp chopped fresh parsley, 2 tbsp lemon juice, 2 tbsp extra virgin olive oil, some salt, and pepper.
  6. Grilled Lemon Herb Chicken: Mix 4 chicken breasts, zest of 1 lemon, 2 tbsp chopped fresh rosemary, thyme, and oregano, 2 cloves minced garlic, 2 tbsp olive oil, some salt, and pepper. Marinate chicken breasts in the mixture for at least 30 minutes. Grill the chicken until cooked through, about 6-8 minutes per side.
  7. Mediterranean Baked Fish: Preheat the oven to 375°F (190°C). Place 4 white fish fillets in a baking dish. Top with 1 cup of halved cherry tomatoes, ¼ cup of halved olives, 2 cloves of minced minced garlic, and 1 sliced lemon. Drizzle with 2 tbsp extra virgin olive oil, and season with salt and pepper. Bake for 15-20 minutes, or until fish is cooked through.
  8. Greek Salad with Grilled Chicken: Season 2 boneless and skinless chicken breasts with salt, pepper, and 1 tsp dried oregano. Grill until cooked through, about 6-8 minutes per side. Toss together 4 cups of mixed salad greens, 1 sliced cucumber, 1 cup of halved cherry tomatoes, ¼ cup of olives, ¼ cup of red onions, and ¼ cup crumbled feta cheese. Drizzle with 2 tbsp extra virgin olive oil, 2 tbsp lemon juice, and dried oregano. Top with sliced grilled chicken.
  9. Mediterranean Lentil Soup: Sauté 1 chopped onion, 2 diced carrots, 2 stalks diced celery, and 2 cloves of minced garlic until softened. Add 1 cup of rinsed dried lentils, 4 cups of vegetable broth, 1 can of diced tomatoes, 2 tbsp tomato paste, 1 tsp dried oregano, 1 tsp dried thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils are tender. Stir in 2 tbsp chopped fresh parsley before serving.
  10. Mediterranean Veggie Wrap: Spread 2 tablespoons of hummus evenly over a whole wheat wrap. Top with ¼ cup chopped cucumber, ¼ cup bell peppers, ¼ cup sliced olives, ¼ cup crumbled feta cheese, and a handful of mixed salad greens. Roll up tightly and slice in half diagonally.

Learn More: The Best Dairy-Free Protein Shakes for Weight Loss and Muscle Gain


Dr. Valencia Diet is a variation of the Mediterranean Diet to lose weight by consuming vegetables and protein sources.

Although it is a version of a popular diet, not enough research has been conducted on Dr. Valencia Diet and it’s wise to consult your healthcare professional before starting it to ensure it aligns with your health status, needs, and goals.

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