GM Diet MagicPlain-language guides to the 7-day GM diet, with honest answers about what it can and cannot do.
Food and tools
General information only, not medical advice. Talk to a doctor or registered dietitian before starting any weight-loss plan. Medical disclaimer.
GM diet grocery list and prep guide
Everything to buy and prepare for the seven days, in one list.
How to prepare for the week
- Shop for days 1 to 3 before you start, and for days 4 to 7 midway through so produce stays fresh.
- Make a big pot of wonder soup the day before day 1.
- Wash and cut fruit and vegetables in advance so the easy option is always the on-plan one.
- Choose a quiet week without big social events or heavy training.
- Check the list of people who should not follow the plan.
GM diet grocery list for one person
| For | Buy |
|---|---|
| Day 1 | 1 small watermelon or muskmelon, 3 apples, 3 oranges or mosambi, 1 small papaya, strawberries or guava |
| Day 2 | 1 potato, 2 cucumbers, 2 carrots, 1 broccoli or cauliflower, 250 g beans, spinach, 3 tomatoes, lemons |
| Day 3 | Repeat a smaller mix of day 1 fruit and day 2 vegetables |
| Day 4 | 6 bananas, 1 litre skimmed or toned milk |
| Day 5 | About 500 g chicken breast or fish, or 400–500 g paneer or tofu, or sprouted moong; 6 tomatoes |
| Day 6 | Same protein as day 5; spinach, capsicum, mushrooms, cabbage, gourds |
| Day 7 | Brown rice or atta for 1–2 chapatis, mixed vegetables, 1 litre unsweetened juice |
| Soup | 1 cabbage, 2 onions, 3 tomatoes, 1 capsicum, celery or coriander, 2 carrots, garlic |
| Pantry | Salt, black pepper, jeera, haldi, chilli, dried herbs, black coffee or herbal tea |
Quantities are a starting point. Adjust them to your appetite; the plan does not limit most fruit and vegetables. Many people prefer to buy vegetables fresh each day, which works just as well.
Frequently asked questions
What do I need to buy for the GM diet?
Fruit for days 1 and 3, vegetables for days 2, 3 and 6, about 6 bananas and 1 litre of milk for day 4, a protein food and tomatoes for days 5 and 6, brown rice or atta and juice for day 7, and soup vegetables.
Should I shop for the whole week at once?
It is easier to shop for days 1 to 3 first and for days 4 to 7 midway, so produce stays fresh.
Is the GM diet expensive?
It is usually cheaper than a normal week of food, because it relies on fruit, vegetables and simple staples.