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Other Diet Plans
Eat This Much doesn't have preset diets for any of the following diet types, but it will be possible to configure our generator to work with most of them using the Preferences pages (accessible when you're logged in with a free or premium account).
Alkaline diet plan
The premise behind the alkaline diet plan is that some foods, such as wheat, refined sugar and processed foods cause your body to produce acid, which is bad for you. Therefore, eating foods that make your body more alkaline will protect you and help you lose weight. The alkaline diet plan is mostly vegetarian, as fruits, vegetables, soybeans and tofu are alkaline-promoting foods, while dairy, eggs, meat, most grains and processed foods are acid-promoting foods. Regardless of its pH-balancing premise, the acceptable foods are all quite healthy to eat, with its focus on fruits and vegetables.
Atkins Diet
The Atkins Diet is/was one of the most popular low-carb, high-fat, high-protein diet plans. It promotes eating lots of meat, cheese, eggs and foods like butter, mayo and sour cream, but recommends avoiding bread, cereals and pasta. It's very similar to following a Ketogenic diet, but follows several phases from week to week. You can change Eat This Much settings from week to week to match
Body Builder diet
Bodybuilding is focused around growing your body's muscles through a combination of lifting weights and nutrition. Bodybuilders go through extreme exercise and aim for a specific lean, muscular physique. Body builders eat a high calorie, high protein diet and lift weights intensely to bulk up on muscle, then before competitions, attempt to cut fat drastically. This is a specialized type of diet plan, but the Eat This Much menu creator can be customized to match whatever your macro and calorie targets are.
Eating big to build muscle typically requires a lot of food, and it can help to have more repetition in your meals to make cooking less of a chore. Check out ETM's "Recurring Foods" features to pin similar foods in specific meals, either "often" or "always".
FODMAP diet
The FODMAP diet plan is a niche diet plan specifically focused on improving digestion and reducing the symptoms from conditions such as irritable bowel syndrome (IBS). Restricting certain foods can improve digestion of people sensitive to those foods. FODMAP stands for fermentable oligo, di-, mono-sacharradies and polyols. These are terms for types of carbohydrates that can trigger bloating, gas and stomach pain. In short, people following the FODMAP diet are encouraged to avoid eating wheat, rye, legumes, garlic, onions, lactose-containing products like milk and cheese, fructose-containing foods such as figs, mangoes and honey, fruits like blackberries and lychee, and low-cal sweeteners like those in sugar-free gum. The FODMAP diet has been proven to reduce digestive symptoms and can help manage flatulence, diarrhea and constipation.
You can easily exclude any category of foods you like using Eat This Much's Preferences page. You'll probably want to set the diet type to "Anything", and then exclude individual categories in the list of exclusions, and you can add custom keywords if you don't see what you want to exclude.
Carnivore diet
The carnivore diet plan consists of, like its name implies, eating entirely meat and animal products, excluding all other foods. While there are cultures and times when people have eaten almost nothing but animal products (such as certain tribes eating almost solely meat, fat, blood and milk), this is a highly restrictive diet that is lacking in numerous micronutrients as well as fiber. Other low carb diets, such as the keto and paleo diets, also limit carbohydrates, but they don't restrict them entirely.
Clean eating diet plan
A clean eating diet plan is one where the food is as close to its natural state as possible. That means making meals from scratch and avoiding foods with artificial flavors, dyes and high fructose corn syrup. Clean eating diet plans will focus on whole, unprocessed foods such as fruits, veggies, whole grains and lean proteins. Clean eating doesn't mean denying yourself good-tasting food, but focusing on nutritious, natural foods.
DASH diet
The DASH (Dietary Approaches to Stop Hypertension) diet plan is a healthy-eating diet plan designed to treat high blood pressure. This means eating foods rich in potassium, calcium and magnesium, and limiting foods high in sodium/salt, saturated fat and sugar. The daily recommended intake of salt on the DASH diet plan is about 1 teaspoon daily, which is also the amount recommended by the American Heart Association. The DASH diet plan focuses on vegetables, fruits, whole grains and low-fat products such as fish, poultry, beans and nuts.
You can set a limit on sodium in ETM's nutrition targets (at the bottom of the customization form, you'll want to hit "Show micronutrient targets").
Dr. Nowzaradan diet plan
Nowzaradan, also known as Dr. Now, is a surgeon specializing in gastric bypasses and lap bands and was featured on the TLC show "My 600 lb. Life," a reality show that tracks the weight-loss journey of morbidly obese individuals. Dr. Now puts the patients on the show onto a strict 1,200 calorie diet plan focused around balanced foods, but a reduced caloric intake. Dr. Now's low-calorie diet plan is focused on eating a low-carb, low-fat, high-protein, high-vitamin meal that has all the nutrients the body needs, but few calories.
Golo diet plan
The Golo diet plan, also known as the Golo Metabolic Plan, is a trademarked diet plan that involves eating a 1300-1500 calorie diet plus taking a dietary supplement. The plan hinges on making your metabolism "more efficient." It also targets insulin resistance, in an attempt to get the body to release stored fat. The Golo plan prioritizes eating good-for-you foods such as fruits, vegetables, lean proteins, nuts and whole grains.
HCG diet
HCG stands for human chorionic gonadotropin, a hormone produced during pregnancy. HCG is a prescription medication used to treat fertility issues, is not approved for over-the-counter use and has not been proved to work for weight loss. HCG carries an FDA label stating this as well, and over-the-counter HCG products are illegal.
Heart healthy diet plan
A heart-healthy diet plan is a low-sodium diet full of fruits, vegetables, whole grains and lean meats. It's going to be very similar to the low-fat diet plans, with an added emphasis on reducing sodium intake. People who are at risk of our have experienced heart issues would definitely want to look into this type of diet.
Herbalife diet plan
Herbalife is a multilevel marketing company that sells nutritional supplements and personal care products. One of their products is the Herbalife weight loss program, which uses meal replacement shakes and dietary supplements to help people lose weight. Herbalife products can be obtained from an Herbalife independent distributor. On the Herbalife diet plan, the shakes replace two meals a day and take the supplements with the plan. Soy-based meal-replacement shakes can be useful for people on the go who need to make sure they get enough nutrition.
Intermittent Fasting
Intermittent fasting diet plans are eating patterns that have people cycle between periods of fasting and eating. It doesn't specify any foods in particular that you should eat, but instead about when they should be eaten. Intermittent fasting commonly involves daily 16-hour fasts or 24-hour fasts twice per week, an idea based loosely on how ancestral hunter-gatherers may have had to go long periods without food. Fasting can also be done for religious or spiritual reasons, including in Islam, Christanity, Judaism and Buddhism.
Macrobiotic
The macrobiotic diet plan is a pescatarian (vegetarian + eating of fish) diet plan based on eating organic, locally grown whole grains, vegetables and beans. The ideal breakdown is 60% whole grains, 30% vegetables and 10% beans, tofu and seaweed, along with fresh seafood one to three times a week. Rice syrup is the only recommended sweetener, and herbs, not salt other spices, are advised for flavoring. The macrobiotic diet plan also involves eating lots of body-temperature soups.
Mayo clinic diet plan
The Mayo Clinic diet plan is a lifestyle approach to long-term weight management, created by the Mayo Clinic. In addition to specific foods, it also includes behavior changes, such as setting achievable goals, handling setbacks and improving motivation. The Mayo Clinic diet plan is based on research and clinical trials, focused on healthy foods such as fruits, vegetables, lean meats and whole grains, as well as physical activity.
Medifast diet plan
The Medifast diet plan involves eating one of the company's more than 70 meal replacements and works by restricting calorie intake. On the plan, people cook one meal a day for themselves and replace the other meals with a Medifast meal. Costs vary, but a 4-week supply of replacement meals is several hundred dollars. Meal replacements are often shakes, smoothies or oatmeal bars, and involves eating 800 to 1000 calories a day.
Military
The military diet plan is a heavily restrictive low-calorie diet that is followed for three days, followed by regular eating for four days. The diet is high in protein and low in fat, carbs and calories and doesn't seem to have anything in common with how soldiers eat. The foods eaten on the military diet are quite restrictive and specific. The military diet is a quasi intermittent fasting diet because of the alternating calorie restrictions.
Noom
The Noom diet plan is a psychology-based diet plan that aims to better people's eating habits rather than restricting particular foods. Noom is a weight-loss app where users record their height, weight, gender, age, health info and other aspects of their life, then all snacks and meals are logged. Being hyper-aware of food intake can be useful in eating less, and the app gives feedback on food choices and makes recommendations to help you eat better and reach your target weight. Exercise is also logged, and the app automatically counts your steps.
Eat This Much is also an app, but they're not mutually exclusive. Eat This Much does more to help you figure out what to eat and streamline the work that goes into feeding yourself. If you need more help adjusting your mindset around eating, you may find Noom helpful.
Plant Based
A plant based diet plan can be very beneficial. There is a lot of scientific evidence that shows plant-based diets improve heart health and can prevent major illnesses and chronic disease, as well as reducing inflammation. A plant based diet is essentially a vegan diet, but also recommends avoiding heavily processed foods. As an example, Oreos are technically a vegan product, but also heavily processed and probably not conducive to weight loss.
South Beach diet plan
The South Beach diet plan is a popular commercialized, modified low-carb diet created in 2003 by a cardiologist. You might want to follow the South Beach diet plan if you enjoy the foods featured in the diet, or if you feel it's a diet you can stick with in the long-term. There are also variations, such as a keto South Beach diet plan. Part of the diet plan also involves avoiding specific fats and emphasizes the benefit of fiber and whole grains, along with eating lots of fruit and vegetables.
Thrive diet plan
The thrive diet plan is a raw, vegan lifestyle plan created by pro athlete Brendan Brazier. Plan participants don't count calories or limit portions, but instead eat several small meals daily to keep their blood sugar and energy levels constant. Foods eaten on the thrive diet plan are raw or minimally cooked at low temperatures — as close to their natural state as possible. Foods on the plan include beans, seeds, leafy greens, vegetables, fruit, hemp, cold-pressed oils, seaweed and brown rice.
Weight watchers
The Weight Watchers diet plan is one of the most popular weight-loss programs in the world, with hundreds of thousands trying it yearly. Weight Watchers assigns point values to food based on their calorie, fat, protein and sugar contents, and then those points are counted. No foods are off limits, instead dieters must stay below their total daily points. For example, a 230-calorie donut is 10 points, but 230 calories of yogurt is only 2 points. Weight Watchers members also get 24/7 chat support, an app, in-person group meetings and one-on-one support, as well as meal replacement options and pre-packaged foods.
Whole30 diet plan
On the Whole30 diet plan, you eat certain whole foods for 30 days. The Whole30 diet is an elimination diet. By not eating foods that might contain common allergens or trigger inflammation, you see how your body responds. That means no cheating is allowed — the program must be followed to the letter for 30 days. After 30 days, you start systematically reintroducing the forbidden food groups, paying attention to how you feel, so that any foods that trigger allergic responses or inflammation can be eliminated. The Whole30 diet plan is not designed to be a weight-loss plan, at least not as the main goal. The Whole30 diet plan is an option if you suspect the food you are eating is negatively impacting your health.
Daniel plan
The Daniel Fast diet plan is based on the Biblical book of Daniel. It involves a 21-day period where no animal products are eaten. Instead, eat fruits, vegetables, whole grains, legumes, nuts and seeds. The Daniel Fast is similar to a vegan diet, except more restrictive, avoiding also sweeteners, white flour, alcohol and caffeine. The concept of the Daniel Fast comes from Daniel 1:8-14 (NIV), "But Daniel resolved not to defile himself with the royal food and wine, and he asked the chief official for permission not to defile himself this way. Now God had caused the official to show favor and sympathy to Daniel, but the official told Daniel, 'I am afraid of my lord the king, who has assigned your food and drink. Why should he see you looking worse than the other young men your age? The king would then have my head because of you.' Daniel then said to the guard whom the chief official had appointed over Daniel, Hananiah, Mishael and Azariah, 'Please test your servants for ten days: Give us nothing but vegetables to eat and water to drink. Then compare our appearance with that of the young men who eat the royal food, and treat your servants in accordance with what you see.' So he agreed to this and tested them for ten days." Other Biblical translations replace the word "vegetables" with "pulse", which indicates "food grown from seed".
Yes You Can
The Yes You Can diet plan is a weight loss plan that uses meal replacement shakes and dietary supplements, similar to the Herbalife diet plan. The supplements include green tea extract, various herbs designed to suppress appetite, bovine collagen, and probiotics. It also includes a wristband to snap yourself with when having negative thoughts about food. The Yes You Can shakes are low in calories and high in protein.
Browse Diet Plans
Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management 
Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics 
Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics 
Paleo Emulates ancient diet with whole foods, free of processed items and grains 
Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet 
Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy 
Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables 
High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients 
Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains 
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
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What Our Users Say
"Eat This Much not only helps me hit my macros, but also makes sure I'm not eating the same bland thing every day. I've lost 35 lbs over the past year, and with ETM, I'm eating and performing better than ever."
Sam Konowich @samkonthemankon
"I found out about Eat This Much and lost 32 lbs in 6 months! Now I'm a fit over 50 female in amazing condition, and this site is what I refer to several times a day to ensure I eat properly and manage my macros."
Meg M., awesome ETM user
"After being diagnosed with sleep apnea and high blood pressure, I picked up this app and followed the nutrition plan religiously. Since then I've lost over 40lbs. I still have 20lbs or so to go before I get to where I really want to be, but I'm thankful for the life this all has helped me achieve."
Sam A., awesome ETM user
"I started tracking my weight in April when I was 184lbs. In May I signed up for Eat This Much and immediately appreciated being able to just cook the menu and not worry about what to have for dinner. By November I was down to 155lbs and I still use Eat This Much today!"
Ben Kutil, Product designer
Disclaimer: These are real testimonials, but we're required to tell you that results aren't guaranteed. Eat This Much is a tool for planning your meals, and your success will depend on adhering to your planned meals and nutrition goals. Only you can make yourself improve your diet, but we'll be here to help.
Eat This Much is not a substitute for professional medical advice. You should consult with a medical professional before making significant changes to your diet.
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