Mary Steenburgen's Diet Benefits
- Improved Nutrient Intake: Whole foods are rich in essential nutrients, including vitamins, minerals, and antioxidants, which can improve chronic diseases by regulating gut microbiota and metabolites [1] [2] [3].
- Weight Management: Whole foods generally contain fewer calories than processed foods, which can help promote feelings of fullness and satiety, supporting weight management [4] [5].
- Better Digestive Health: Whole foods can promote digestive health by supporting regular bowel movements and maintaining a healthy gut microbiota [6].
- Improved Heart Health: Consuming whole, unprocessed foods can lower the risk of heart disease by decreasing cholesterol levels, reducing blood pressure, and supporting overall cardiovascular performance [7].
- Stable Blood Sugar Levels: Whole foods can help regulate blood sugar levels and reduce the risk of insulin resistance and type 2 diabetes [8].
- Increased Energy Levels: Nutrient-dense whole foods provide sustained energy without the energy crashes that often result from consuming processed foods high in refined sugars and unhealthy fats [9].
- Improved Mood and Mental Health: A balanced diet rich in whole foods, particularly those containing omega-3 fatty acids, vitamins, and minerals, can positively affect mood and mental health, reducing the risk of depression and anxiety [10].
- Reduced Risk of Chronic Diseases: By providing essential nutrients and antioxidants, a diet rich in whole foods can help reduce the risk of various chronic diseases, including certain cancers, Alzheimer's disease, and osteoporosis [11] [12].
Although this lifestyle can bring different health benefits, there are still doubts about the Mary Steenburgen Diet.
Learn More: A Low-Carb Diet: Your Free Beginner Guide
Mary Steenburgen's Diet Downsides
The Mary Steenburgen’s Diet is not a registered, famous diet and lacks scientific proof, and many people may have doubts about its effectiveness, especially in individuals with specific needs.
Anyhow, the Mary Steenburgen Diet can be considered a variation of known diets like the Mediterranean Diet, DASH Diet, and Paleo Diet. You can also try a low-carb diet like the Carnivore Diet to lose weight and reduce inflammation.
So, if you have consulted a healthcare professional and have decided to follow the Mary Steenburgen Diet, you can use the following sample 3-day meal plan to get started.
Learn More: Joe Rogan's Carnivore Diet: Benefits, Side Effects and Food List
A Sample 3-Day Meal Plan
Here is a sample 3-day meal plan for the Mary Steenburgen Diet. You can modify it based on your body's needs and health goals.
Day 1
Breakfast:
- Greek yogurt parfait with mixed berries, sliced almonds, and a drizzle of honey
- Whole grain toast with avocado slices
- Green tea or black coffee
Lunch:
- Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, bell peppers, and balsamic vinaigrette
- Quinoa and black bean salad
- Sparkling water with lemon
Dinner:
- Baked salmon with lemon and dill
- Roasted sweet potatoes
- Steamed broccoli
- Herbal tea
Snack:
- Apple slices with almond butter
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Day 2
Breakfast:
- Scrambled eggs with spinach, tomatoes, and mushrooms
- Whole grain toast
- Orange slices
- Green tea or black coffee
Lunch:
- Vegetable stir-fry with tofu or chicken served over brown rice
- Side of steamed edamame
- Water with lemon or cucumber slices
Dinner:
- Turkey meatballs with marinara sauce
- Zucchini noodles
- Mixed green salad with avocado, walnuts, and vinaigrette dressing
- Herbal tea
Snack:
- Carrot sticks with hummus
Day 3
Breakfast:
- Oatmeal topped with sliced bananas, chopped walnuts, and a sprinkle of cinnamon
- Hard-boiled eggs
- Grapefruit segments
- Green tea or black coffee
Lunch:
- Quinoa salad with roasted vegetables (such as bell peppers, zucchini, and onions)
- Chickpea and vegetable soup
- Sparkling water with lime
Dinner:
- Grilled shrimp skewers with garlic and herbs
- Quinoa pilaf with roasted vegetables
- Steamed asparagus
- Herbal tea
Snack:
- Mixed berries with Greek yogurt
Conclusion
Following a Mary Steenburgen Diet by consuming whole unprocessed foods, drinking plenty of water daily to stay hydrated, and doing physical activity can help you start a healthy lifestyle, which is the key to overall well-being.
However, it’s wise to consult a healthcare professional and get personalized guidance before making big changes in your eating habits and lifestyle, since not every approach is for everybody with varying needs.