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.
Vegetarian GM diet plan
Days 1 to 4 are already vegetarian. On days 5 and 6, paneer, tofu, sprouts or brown rice take the place of meat.
The vegetarian version at a glance
| Day | What you eat |
|---|---|
| Day 1 | Fruit only, no bananas |
| Day 2 | Vegetables only, cooked without oil |
| Day 3 | Fruit and vegetables, no bananas or potatoes |
| Day 4 | About 6 bananas and 3–4 glasses of milk |
| Day 5 | One of: 200–250 g paneer or firm tofu, 2 cups sprouted moong, or 1 cup cooked brown rice (the original vegetarian swap), with up to 6 tomatoes. |
| Day 6 | The same protein choices as day 5, with any vegetables except potatoes. |
| Day 7 | Brown rice with vegetables and unsweetened juice. |
GM wonder soup is allowed every day. Drink water steadily and avoid sugar, alcohol and fried food all week.
Getting enough protein
Days 1 to 4 are very low in protein for everyone, and especially so on a vegetarian plan. Paneer, tofu and sprouts on days 5 and 6 help, but the week as a whole is still well below normal needs. That is one reason the plan is meant to last only seven days.
Recipes for this version
Find dishes that fit each day on our GM diet recipes page, and plan your shopping with the grocery list.
Before you start
The GM diet is very low in calories and protein on several days, and no clinical study has tested it. Do not follow it if you are pregnant, breastfeeding, under 18, have diabetes, kidney disease, heart disease, low blood pressure or a history of disordered eating, or take regular medication, unless a doctor has agreed. Stop and eat normally if you feel faint, dizzy, confused or unwell.
Frequently asked questions
Is the GM diet suitable for vegetarians?
Yes. Days 1 to 4 are already vegetarian. On days 5 and 6, paneer, tofu, sprouts or brown rice replace meat.
How much paneer can I eat on day 5?
A portion of about 200 to 250 g of paneer or firm tofu is typical, with up to six tomatoes.
Is the vegetarian version low in protein?
Days 1 to 4 are very low in protein for everyone. Paneer, tofu and sprouts help on days 5 and 6, but the week is still below normal needs.