All these features are available the moment you join:

• Evidence-based program, trusted worldwide – developed by physicians and dietitians at Mayo Clinic.
• 12-week interactive course that teaches the proven “Lose It! --> Live It!” framework for safe, sustainable weight loss. Some courses are 24 weeks for extra support.
• “Lose It!” quick-start (first 2 weeks) – jump-start results with a science-backed target of 6–10 lbs weight loss.
• Digital tools (web + iOS/Android):
  • Food & exercise tracker (over 1 million foods with barcode scanner)
  • Weight, measurement and habit trackers
  • Automatic device sync (Apple Health, Google Fit)
• Habit Optimizer and 100-point “Diet Score” – daily feedback on five core behaviors so you know exactly where to focus.
• Unlimited group coaching plus optional 1-on-1 dietitian sessions for questions and accountability.
• 1,400+ recipes that are quick, family-friendly, and budget-minded – calorie counting not required.
• At-home workouts – equipment-free sessions that fit any schedule.
• Mindset assessments and private members-only Facebook community for extra motivation and peer support.

• Core curriculum: 12 weeks (Lose It! = 2 weeks --> Live It! = 10 weeks).
• Specialized programs: 24 weeks for extra support e.g. our Heart Health and Weight-Loss Medications (GLP-1) programs.
• Lifetime support: Your membership continues as long as you choose. Most members stay for at least 6-12 months so they have support as their goals evolve.

The Mayo Clinic Diet program works by combining evidence-based nutrition guidance, personalized planning, and digital tools to support long-term, healthy weight loss. Here's how the program works:

• Mayo Clinic Diet Score: A unique 100-point scoring system that helps you make smarter food choices. The higher your Diet Score, the greater your potential for sustainable weight loss. Members with high scores often experience life-changing results.
• 8 delicious meal plans: Choose from 8 customizable, nutritionally balanced meal plans, including options like Healthy Keto, Mediterranean, Heart Smart Superfoods, and Protein Balance for those using GLP-1 medications. Each plan is designed using a proven food group system, and members can also follow our Freestyle Guide for flexibility.
• Personalized weight loss programs: The program can be tailored to support specific health needs such as diabetes or heart disease. There's also a dedicated support program for people taking weight-loss medications like GLP-1s, helping manage side effects and preserve muscle mass.
• Unlimited group coaching: Get expert support through unlimited live coaching sessions with registered dietitians and Mayo Clinic experts. Topics include nutrition, exercise, medication guidance, and using the program effectively. One-on-one coaching is also available for eligible members.
• Digital tools and community support: The program includes a food tracker, habit tracker, grocery lists, at-home exercise plans, integration with fitness devices, and access to a supportive member community. Additional resources like ebooks and Freestyle Guides help make the program easy to follow.

In short, the Mayo Clinic Diet is more than a diet—it’s a comprehensive, medically backed weight loss program that gives you the tools, flexibility, and expert support to build healthier habits for life.

The Mayo Clinic Diet is designed to help you lose excess weight and develop a sustainable, healthy eating pattern you can maintain for life.

This program focuses on transforming daily habits by building new, beneficial ones while breaking those that contribute to weight gain. Simple yet impactful changes, such as eating more fruits and vegetables, avoiding snacking while watching TV, and engaging in at least 30 minutes of physical activity a day, are just some of the habits you’ll embrace on the program.

Grounded in the latest behavior-change science, the Mayo Clinic Diet empowers you to:

• Discover your inner motivation for weight loss
• Set realistic, achievable goals
• Develop skills to navigate challenges and setbacks

Why you might choose the Mayo Clinic Diet

This program could be a good fit if you:

• Prefer a plan developed by leading medical professionals
• Want a diet that aligns with your personal food preferences
• Enjoy the freedom of unlimited fruits and vegetables
• Seek proven strategies to replace unhealthy habits with healthy ones
• Aim to improve overall health, reduce disease risk, and increase energy levels
• Don’t want to count calories or eliminate entire food groups
• Value a long-term lifestyle solution rather than a short-term “fad” diet
• Appreciate straightforward, practical guidance to eat better and move more

Important note: Always consult your healthcare provider before starting any weight-loss program, especially if you have existing health conditions or dietary concerns.

The Mayo Clinic Diet offers 8 different eating styles, each available at multiple calorie levels, so you can choose the plan that works best for your goals and preferences. Whether you follow the Original meal plan based on the Mayo Clinic Diet book, prefer a vegetarian approach, or enjoy the Mediterranean eating style, you’ll have access to a wide variety of flavorful, satisfying recipes that keep you full and energized.

Example 1200-calorie Mediterranean meal plan

Here’s a sample daily menu from the Mayo Clinic Diet’s Mediterranean eating plan at the 1200-calorie level:

• Breakfast: Overnight oats with fresh berries and pear
• Lunch: Tuscan white bean soup with a drizzle of pesto
• Dinner: Sheet-pan roasted chicken with broccolini, onion, and tomatoes
• Snack: 1 cup sliced bell peppers and a banana

What about dessert?

Yes, you can still enjoy sweets, but for weight loss, limit them to no more than 75 calories per day. For convenience, think of your “sweets calories” as a weekly allowance. For example:

• Enjoy low-fat frozen yogurt or a piece of dark chocolate on Monday
• Skip dessert for the next few days to stay within your weekly limit

This flexible approach lets you satisfy your sweet tooth while staying on track with your weight loss and wellness goals.

No. The program teaches a food group “building-block” method – fill your plate with unlimited fruits and vegetables, then add lean protein, smart carbohydrates, and healthy fats. Portion visuals and the Diet Score keep you on track without spreadsheets.

The platform lets you choose (and freely switch between) 8 delicious meal plans.

Highlights

Every meal plan includes a swap tool and grocery list, so accommodating dietary needs is as simple as one click.

Next step: Explore all meal plans or take a free Diet Score assessment .

Yes. The program is built to deliver safe, sustainable weight loss for adults of any gender.

• Personalized targets – After joining, you enter your sex, age, height, weight and goals; the platform then assigns targets that reflect women and men’s weight loss needs.
• Flexible meal plans scale easily – Every recipe and daily menu shows standard servings plus quick adjustments so you can increase or reduce portions without changing the core foods.
• Success stories from both sexes – Program results highlight women such as Gail (lost 50 lbs) and Mouna (lost 52 lbs) alongside men like Richard (lost 56 lbs), demonstrating comparable, sustainable outcomes.
• Universal habit-change framework – The “Lose It! --> Live It!” approach focuses on behaviors (fruit/vegetable intake, daily activity, mindful eating, goal setting) that improve metabolic health for everyone.
• Coaching adapts to life stages – Registered dietitians can tailor guidance for menopause, men’s health, or other sex-specific concerns in optional 1-on-1 sessions.

Bottom line: Whether you’re male or female, the Mayo Clinic Diet’s evidence-based personalization, adaptable meal plans, and group coaching provide an effective path to lasting weight loss and better overall health.