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What IS a Mary’s Mini?

August 17, 2018 By Chuck Underwood 125 Comments

For those of you who follow me, you may have seen a thing pop up from time to time, either on my page or another, talking about a “Mary’s Mini“.  

So what exactly IS this Mary’s Mini you ask?  I wrote this post to not only answer that question, but to also give you reasons you might want to do it yourself, and more importantly – HOW to do it if you choose. 

marys mini
Photo by Alexis Lamster | Flickr

WHAT Is A Mary’s Mini ?

 

Many of us who are plant-based, follow the teachings and guidance of Dr. John McDougall.  And while his program is more of a lifestyle change than a diet – many people over the years have asked specifically for a short-term diet – just to lose a little weight healthily – but quickly.  

So the good Doc, along with his wife Mary came up with this temporary 10-day diet they call –  Mary’s Mini.

It’s a diet where you choose a starch, and then focus each and every meal for 10 straight days around that specific starch.  You can choose potatoes, sweet potatoes, or even a whole grain like brown rice or quinoa, but once you choose – that is the starch you’re stuck with for the duration.   You then add green & yellow non-starchy vegetables as side dishes and eat until you are comfortably full.  

The idea is to make the next 10 days SO boring and monotonous, that we only eat when we are actually hungry.  So if you choose potatoes as your starch, I hope you really like potatoes.

 

WHY Would You Choose A Mary’s Mini?

marys mini

I know, you’re thinking “Chuck, that’s the nuttiest thing I’ve ever heard“.  WHY on earth would anyone want to do this?

Well, let’s look at it for a minute.  Whole, starchy foods, like potatoes, sweet potatoes, etc actually have all the macro and micronutrients you need.  So you could theoretically live on just those alone and be perfectly fine for 10 days. 

I know it doesn’t sound very appealing.  In fact, it sounds downright monotonous and boring as hell.  But that’s the whole point! 

So often we eat because we’re bored, or we eat because we’re stressed, or we eat to feel accepted while hanging out with our friends.    But are we really hungry?  While doing this mini diet, if you think you’re hungry –  and the only thing available is another potato –  you might just realize you’re not THAT hungry after all! 

So you naturally eat less, and you lose weight.  As a bonus, you might just lose some cravings you’ve had,  AND retrain your taste buds to eat healthier foods.   

 

HOW To Do a Mary’s Mini

 

So now that we’ve covered the WHAT and the WHY, let’s talk about the HOW. 

Dr. McDougall introduced this diet in his June 2006 Newsletter, and then provided a follow-up in his July 2006 Newsletter.

Naturally, the rules have been tweaked a little over the years, and so the most recent information from John and Mary themselves come from this Webinar that was held in 2016.  

 

 

Below I will post all the notes I have to date which were graciously provided by the good folks at the Mary’s Mini for McDougall Followers Facebook Group (another excellent resource)

 

Rules for Mary’s Mini

 1.  Pick a Starch

  • potatoes
  • sweet potatoes
  • any other root veggie (except carrots, beets, turnip, daikon, and salsify)
  • corn
  • winter squash like acorn
  • whole grains

2.  One starch ONLY is used for the next 10 days

  • (potatoes OR sweet potatoes OR rice OR quinoa OR any starch – except beans)
  • No switching back and forth
  • There is no limit on portion size. 
  • Eat to satiation, not stuffed.
  • If your starch is potato and you want a snack, have a potato!

2.  Add some SIMPLE non-starchy veggies

  • green beans, salad greens, cabbage, broccoli, cauliflower, carrots, celery, asparagus, peas, onions, garlic, mushrooms, etc.
  • but nothing fancy like artichoke hearts
  • If your chosen starch is a grain: 
    • you absolutely NEED to add some non-starchy veggies for Vitamin A & C.

3.  Allowed condiments:

  • veggie broth
  • salsa
  • mustard
  • ketchup
  • sriracha
  • hot sauce
  • nutritional yeast
  • soy sauce

4.  Foods NOT allowed 

  • any fruit (Dr. McDougall says “fruit is not your best friend for weight loss” because it tastes good and leads to overeating)
  • processed sugar or substitutes
  • processed grains like bread/crackers
  • gravies/sauces with flour (one exception to ‘no flour’ is if you are doing a corn Mini, in which case polenta and corn tortillas are OK)
  • beans/lentils
  • nuts or nut butters
  • avocado
  • coconut
  • chocolate
  • alcohol
  • tofu
  • oil of any kind (coconut, avocado, olive, canola, etc)

 

That is the Mary’s Mini – in a nutshell.  I encourage you to read the newsletters and watch the webinar to fully understand the hows and whys of this program. And by all means, also join the Facebook Group I mentioned as they will also have a ton of information for you. 

Does it work?  

I’m on Day 5 and have already lost 5 pounds – so yes it does work.  My cravings are slowly going away, my clothes fit better, and I am actually excited to go down a size in jeans for the first time in a VERY long time.   You can read about all our successes in my own Brand New Vegan Community Group. 

Is it boring?  Yes, but that’s the point.  

Still, I have many potato recipes that can be adapted, so it’s not TOO bad. 

Questions?  Leave them in the comments below and I’ll try my best to answer them. 

Good luck!

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Reader Interactions

Comments

  1. TK

    August 17, 2018 at 4:49 pm

    I cooked a half a large cabbage and about 5 cut up yukon gold potatoes in my instant pot with a cup of water. I added some garkic salt and pepper. Cooked for 3 minutes. So good.

    Reply
    • Evelyn Norwood

      April 5, 2019 at 8:07 am

      Thank you. Will try this for lunch or dinner!

      Reply
    • Julie Robinson

      July 30, 2020 at 4:27 pm

      I’m about to start a Mary’s Mini (going for a month) and I’m thinking potatoes will be the easiest. How long did you cook the potatoes with cabbage?

      Reply
  2. Niki Stevens

    August 18, 2018 at 10:34 am

    Great article!! I think it would be good to add ‘oil’ on your quick list of prohibited foods, just to reinforce that rule to people who may not be entirely up to speed on the McDougall plan. Thanks, Chuck! Very helpful!

    Reply
    • Mel

      August 20, 2018 at 12:22 pm

      It is there

      Reply
  3. Noelle Pion

    August 18, 2018 at 1:01 pm

    Eating a diet based around potatoes sounds wonderful. I’d give it a try, if only to prove to people that potatoes don’t make you gain weight… unless you slather them in butter and cream!

    Reply
  4. Lesley

    August 18, 2018 at 3:17 pm

    I like the sound of Mary’s Mini but can I drink coffee or tea (black of course) whilst on this?

    Reply
    • Chuck Underwood

      August 18, 2018 at 6:46 pm

      I would day it’s probably frowned on – but I did have my 1 cup of coffee every day.

      Reply
      • Sarah

        February 19, 2020 at 6:24 am

        And I have to have cream—but that’s just me. Some rules we get to make.

        Reply
  5. Laura

    August 19, 2018 at 4:50 pm

    What about mushrooms? Onions? And I’m guessing aquafaba is a no…?
    What do you suggest for salad dressings?

    Reply
    • Chuck Underwood

      August 19, 2018 at 7:23 pm

      Aquafaba is a no. Onions, mushrooms, sure – just make potatoes the main meal. As for dressings – I use Maple Grove Farms Fat-Free Dressings, or you can use Esselstyn’s 321 Dressing.

      Reply
      • Eileen

        March 21, 2019 at 9:28 pm

        Try Waldenfarms dressings/creamers. They have no fat, no calories and no sugar.

        Reply
        • Laura Elvin

          July 21, 2019 at 7:49 am

          Ew… no. Walden Farms dressings are loaded with processed material and worse, sucrolose.

          Reply
      • Evelyn

        April 5, 2019 at 8:09 am

        I thought you could only eat “green” vegetables with the starch.

        Reply
        • Chuck Underwood

          April 6, 2019 at 2:27 pm

          He says green and yellow….. it’s my understanding that means any vegetable that is not already a starch, with the exception of the fattier fruits and veggies like Avocado.

          Reply
      • Allan Blackford

        August 6, 2019 at 5:45 am

        I was looking at the McDougal site on Mary’s Mini. It says that a person can choose more than one starch, presumably not at the same time, in the same meal. But, I was curious why you, and others, limit themselves to just one starch? “Which starches are your favorites? Potatoes, sweet potatoes, winter squash, corn, beans, rice? Choose one or several to form the centerpiece of your diet.”,

        Reply
        • Chuck Underwood

          August 6, 2019 at 7:45 am

          I think you’re mixing up the regular McDougall Plan with the Mary’s Mini. Watch the webinar and read the 2 newsletters carefully, one starch for the duration of the mini.

          Reply
      • Amelia

        August 19, 2020 at 4:15 am

        The 321 dressing has maple syrup, though; I thought that was off the list? Or is maple syrup not considered a processed sugar?

        Reply
        • Courtney

          August 31, 2020 at 3:42 pm

          How is it processed? 100% organic maple syrup…it’s 1 ingredient.

          Reply
    • Jan

      January 18, 2020 at 5:14 pm

      Salsa makes a good salad dressing.

      Reply
  6. Sue

    August 25, 2018 at 1:17 pm

    what about breakfast? Same thing as lunch and dinner??

    Reply
    • Chuck Underwood

      August 25, 2018 at 6:06 pm

      Hashbrown for breakfast, baked for lunch, mashed for dinner – whatever you like!

      Reply
  7. Cathy

    September 3, 2018 at 3:43 am

    I see salsa on the list, so does that mean that tomatoes are allowed? Also, what did you use to mash with your potatoes?

    Reply
    • Chuck Underwood

      September 4, 2018 at 8:12 am

      Tomatoes are allowed yes. I used a little potato water to mash my potatoes, with garlic.

      Reply
  8. Ellen Fife

    September 15, 2018 at 11:16 am

    Where do you get protein

    Reply
    • Chuck Underwood

      September 15, 2018 at 3:11 pm

      All plant foods have all the Amino Acids we need. Our bodies will then assemble them into all the protein we need. There is no such thing as protein deficiency. How many people have you ever known to be treated in the hospital for protein deficiency? It’s more like we have too MUCH protein. I recommend a very good book by Dr Garth Davis called Proteinaholic.

      Reply
  9. Natalia

    September 15, 2018 at 2:56 pm

    Quick question.. without having read more about the weight loss program, I’m wondering if you do it for multiple weeks but switch up the starch. So if I did let’s say potatoes for the first 10 days, then quinoa the next 10. Or would that not work? I’m also wondering how the transition works going back to normal plant based diet, and if the pounds stay off. I will read and check out all ththe links you post, I guess I’m just looking for a quick answer for now.

    Reply
    • Chuck Underwood

      September 15, 2018 at 3:09 pm

      If you want to follow Dr. McDougall and his Starch Solution, it goes like this. The 10 day ‘diet’ (Mary’s Mini) is just ONE starch for 10 days. He also has a “Maximum Weight Loss” (MWL) program that is good to transition to afterwards, if you want to continue losing weight (although much slower) and this is where you would add in other starches. The original McDougall Plan would then be used for maintenance, and this is where you would add in higher fat foods like an occasional avocado, handful of nuts, etc. Hope this helps.

      Reply
      • Natalia

        September 16, 2018 at 7:32 am

        Thank you!

        Reply
  10. Julie

    September 15, 2018 at 3:46 pm

    Would you mind posting exactly what you ate each day? Like, Day 1: Breakfast: Hash browns Lunch: Baked potato, etc… This would just help me out tremendously when I’m hungry and trying to figure out what to eat, lol 🙂 I’d greatly appreciate it! And congrats on your weight loss, that is awesome!!

    Reply
  11. Ronda

    September 15, 2018 at 5:48 pm

    I I would love to see what your daily meals were. Looking for a quick fix also.

    Reply
  12. Pst

    September 19, 2018 at 9:17 am

    Ok– didn’t finish my full comment previously but– we started a potato MM and fell off about 3-4 days in. 😖 I am thinking a bit more forethought and planning may increase our odds of success, so I think I will put together a 10day Meal Plan; batch as much as possible, and TRY to keep “grab it quick” junk out of the house. SO, I trolling recipes to KISS, and will let you know how it goes! I think I’ll shoot for starting tomorrow, September 20, 2019.
    Oh, and the MM was not a failure. .. four pounds down.

    Reply
  13. Joysan

    September 19, 2018 at 12:30 pm

    I see red wine vinegar is not listed on the condiments list. Is it allowed?

    Reply
    • Chuck Underwood

      September 22, 2018 at 1:58 pm

      Yes!

      Reply
  14. Melody

    September 20, 2018 at 4:19 am

    Recipes olease

    Reply
    • Chuck Underwood

      September 22, 2018 at 1:58 pm

      I have an entire section dedicated to Mary’s Mini – look under Recipes.

      Reply
      • Janelle

        January 2, 2020 at 10:07 am

        All of your information is so helpful! Thanks Chuck!!

        Reply
  15. Ellen Fife

    September 23, 2018 at 7:00 am

    Can you use wild rice for the starch as I just cooked a bunch

    Reply
  16. Miss Lorelei

    September 23, 2018 at 7:06 pm

    Hi, where do chick peas fall into this?

    Reply
    • Chuck Underwood

      September 28, 2018 at 4:03 pm

      They are a legume – so not allowed

      Reply
  17. Lorraine

    September 28, 2018 at 7:36 am

    AaCan u use aged balsamic vinegar.?

    Reply
    • Chuck Underwood

      September 28, 2018 at 4:02 pm

      yes!

      Reply
  18. Andrea

    October 1, 2018 at 7:58 am

    I know that fruit isn’t allowed but can I squeeze a little lemon juice on my sweet potatoes?

    Reply
    • Chuck Underwood

      October 1, 2018 at 7:59 am

      I really do not see the harm. Sure.

      Reply
  19. Julie Spears

    October 14, 2018 at 7:38 am

    Well, after seeing your email about Mary’s Mini, I was mildly curious as my weight loss has stalled. I’ve been thinking about it for a couple of weeks now, reading and researching, and think I’m ready to give it a try. So even though I’ve had my morning berry bowl, I will start with lunch today. Perhaps a baked or steamed potato with some homemade marinara sauce on it. For supper, I’ll try mashed potatoes and a gravy made with some onions, mushrooms, spices and some mashed potatoes to thicken. Wish me luck. I still need to lose 20 more pounds.

    Reply
    • Ruby Barraza

      October 29, 2018 at 7:20 am

      Have you lost weight?! How long did you do it for?

      Reply
  20. Ellen Fife

    October 18, 2018 at 12:47 pm

    What can you use for salad dressing. I mixed balsamic and mustard and left out the maple syrup as per mary’s 321 recipe

    Reply
  21. Samara Al-Ahmar

    October 27, 2018 at 7:07 am

    What about fresh herbs, lemon/lime juice?

    Reply
    • Chuck Underwood

      October 27, 2018 at 9:29 am

      Absolutely

      Reply
  22. Nicole

    November 28, 2018 at 1:46 pm

    If you choose potatoes for your starch, can you use potato flour/starch?

    Reply
    • Chuck Underwood

      December 2, 2018 at 9:09 am

      Just remember when you remove the water, you are increasing a foods calorie density. And, it is now highly processed. Be careful.

      Reply
  23. Brian Riggle

    December 17, 2018 at 10:17 am

    are bell (red/yellow/green) peppers allowed on the Mini ?

    Reply
    • Chuck Underwood

      December 17, 2018 at 10:54 am

      Absolutely

      Reply
  24. Pam

    January 7, 2019 at 4:13 pm

    Is water the only allowed beverage?
    What about herbal tea?

    Reply
    • Chuck Underwood

      January 10, 2019 at 3:07 pm

      Yes, herbal tea is fine too.

      Reply
  25. Wendy

    January 24, 2019 at 11:33 am

    Hello! I read both newsletters and didn’t see anywhere that beans are not allowed. She states that if you use beans as your starch you HAVE to add some fruit and/or green and yellow vegetables. So I’m wondering why you list that beans/legumes are off limits? Did I miss something? Where is this information listed that beans aren’t allowed? Thank you for your time in this. Have a wonderful day!

    Reply
    • Chuck Underwood

      January 24, 2019 at 3:27 pm

      Realize both newsletters are pretty old – which is why I also included the newer video. The video is where Dr. McD says no beans – as you would get way too much protein.

      Reply
  26. Brandy

    January 30, 2019 at 12:59 pm

    What ketchup are you referring too?? There is so much sugar and bad stuff in ketchup that I can’t image that is allowed. Normally I eat Organicsville ketchup made with Agave syrup. would that work? Everything else was very clear for me. Thanks

    Reply
    • Chuck Underwood

      January 31, 2019 at 3:21 pm

      All I know is that it is approved by the McDs. Sounds like you picked a healthy one to use.

      Reply
  27. Christina

    February 24, 2019 at 8:48 pm

    Where are you finding Maple Grove locally? Safeway just discontinued them over by me. Thanks

    Reply
  28. Laura

    June 2, 2019 at 4:25 am

    How do I search your recipes for the Mary’s Mini compliant ones?

    Reply
    • Chuck Underwood

      June 2, 2019 at 6:44 am

      Go to my Recipe Index in the Menu on top. Look for Marys Mini Recipes….. or use the search box across the very top of the page.

      Reply
  29. Melissa

    June 17, 2019 at 6:35 pm

    Can the starch vegetable be plantains?

    Reply
    • Chuck Underwood

      June 19, 2019 at 11:28 am

      You really want to eat those 3x a day for 10 days in a row? I’m not really sure, to be honest. Since it’s so closely related to a fruit I’m inclined to say no.

      Reply
  30. Marianne Gosling

    June 30, 2019 at 6:35 am

    I am excited to give this a try. I am German and to loose weight on potatoes? Wonderful!!! This is such good news.

    Reply
  31. Lynn

    July 13, 2019 at 7:43 am

    Can this be adapted for non vegans?

    Reply
    • Chuck Underwood

      July 14, 2019 at 7:13 am

      I really don’t think so. The idea is to reset your taste buds and sustain yourself on mostly starch.

      Reply
  32. Cathy

    July 20, 2019 at 5:48 pm

    Can you have miso with the potato’s, for a sauce/btot/gravy?

    Reply
    • Chuck Underwood

      July 21, 2019 at 10:04 am

      Since miso is soybean-based, which has a fair amount of fat – I would think not.

      Reply
  33. Lynn

    July 30, 2019 at 2:39 am

    Two questions:
    1. Can I use gravy if I make it with potato flour/starch?
    2. Can I use the above to make your Crispy Oven Baked Fries?

    Reply
    • Chuck Underwood

      July 30, 2019 at 7:20 am

      My cheese sauce I consider legal because it’s made with just potatoes and carrots. But the gravy I don’t know, as I have been told even potato starch is not allowed. I know some people do it anyway, so I would ay it’s up to you. If you do and your weight loss stalls – then maybe try again without it.

      Reply
  34. Mariels

    August 4, 2019 at 11:01 am

    I’m starting today with acorn squash!!What about ginger and pickle ginger?

    Reply
    • Chuck Underwood

      August 5, 2019 at 7:10 am

      Sure!

      Reply
  35. Michelle K.

    August 12, 2019 at 12:47 pm

    This is my first day of my MM. Quite frankly, I feel awful. I had hashbrown for breakfast, baby Yukons and broccoli for lunch. I am nauseated and sick to my stomach. I’m definitely not hungry, I just feel horrible. If this doesn’t pass, I won’t make it. 🙁

    Reply
  36. Barbara

    August 14, 2019 at 6:03 pm

    I am curious as to what drinks are aloud?

    Reply
    • Chuck Underwood

      August 15, 2019 at 7:19 am

      Water.

      Reply
  37. Mike

    September 18, 2019 at 5:47 am

    I’m 3 days in on my Mary’s Mini and my scale hasn’t budged a single ounce. Very frustrating because I eat until full (potatoes and some form of greens) 3 meals a day. Snacks (rare) are just cold, boiled potatoes with a little salt or ketchup. Any advice? I’m hungry all the time!

    Reply
    • Chuck Underwood

      September 18, 2019 at 7:36 am

      Put away the scales until the end of the 10 days. Everyone’s gut biome is different and it takes time for the body to adjust.

      Reply
      • Mike

        September 18, 2019 at 1:21 pm

        Thanks Chuck. Been WFPB for almost two years. I should be adjusted already. LOL

        But , I’ll give it time and see.

        Reply
  38. mariette Vautour

    September 25, 2019 at 7:42 pm

    Is saurkraut allowed on Mary’s Mini?

    Reply
    • Chuck Underwood

      September 26, 2019 at 6:56 am

      It’s just cabbage, so I don’t know why not. Sure.

      Reply
  39. inge Reissenzahn

    October 21, 2019 at 10:43 am

    I’m day 9 with potatoes as my chosen starch, didn’t think I could face another potato come day 4 but now it’s become so much of my routine, I am stressing about what to do post 10 day…just resume normal WFPB routine? Could one look at doing a 10 day once a month? Thanks for any input in this regard

    Reply
    • Chuck Underwood

      October 22, 2019 at 11:07 am

      Dr McDougall also has a Maximum Weight Loss Diet – which is similar to a Mary’s Mini but a lot less restrictive. I would look into this for maintenance.

      Reply
  40. Kathryn Gannon

    October 22, 2019 at 6:46 pm

    Why is bread not allowed?

    Reply
    • Chuck Underwood

      October 24, 2019 at 10:22 am

      Because it is processed, usually contains oil, and can defeat the purpose of a Mini – which is to reset your taste buds.

      Reply
  41. Tami

    October 30, 2019 at 9:29 am

    Are you certain that green peas are allowed? They are so much higher in carbs and calories? Also, is salsa is allowed, then what about fat free marinara? Great article thanks for explaining and posting the updated version.

    Reply
    • Chuck Underwood

      October 30, 2019 at 12:50 pm

      Yes – peas are allowed. Mary McDougall said so herself in the Webinar I linked to in the post.

      Reply
  42. Tami

    October 30, 2019 at 9:42 am

    Should read IF salsa .

    Reply
  43. Sonja

    November 10, 2019 at 11:18 am

    I was wondering if it’s okay on Mary’s Mini to use almond milk in mashed potatoes. I see no nuts or nut butters, but didn’t specify about nut milks.

    Reply
    • Chuck Underwood

      November 11, 2019 at 1:13 pm

      Nut milks are also to be avoided.

      Reply
  44. PJ

    December 9, 2019 at 11:30 am

    Can you choose oatmeal as my starch.

    Reply
    • Chuck Underwood

      December 9, 2019 at 3:06 pm

      You can…. but do you really want to eat oats? 3x a day for 10 days straight?

      Reply
  45. Mg

    December 28, 2019 at 1:47 pm

    What about raw honey

    Reply
    • Chuck Underwood

      December 29, 2019 at 7:07 am

      Sorry, but no.

      Reply
  46. Pamela

    January 2, 2020 at 11:15 pm

    Is chewing gum allowed? It is sugarfree. I tend to get a piece of gum and chew it for hours. Chewing helps me with the ringing in my ears. Basically it helps me ignore it. I could chew one piece of gum all day long.

    Reply
    • Chuck Underwood

      January 3, 2020 at 11:20 am

      Sure

      Reply
  47. Sheryl

    January 12, 2020 at 12:36 pm

    Hi Chuck,
    Curios as to why you use Panko crumbs in this recipe. I thought bread was off limits in the MM. Please explain. These crinkle potatoes look delicious! thanks. Sheryl

    Reply
    • Chuck Underwood

      January 13, 2020 at 9:15 am

      Leave them out for a MM

      Reply
  48. Genny Teixeira

    January 15, 2020 at 9:53 am

    Would eggplant and tomatoes be acceptable?

    Reply
    • Chuck Underwood

      January 16, 2020 at 9:31 am

      Yes

      Reply
  49. Angela

    February 6, 2020 at 8:26 pm

    I thought peas were a “bean” and therefore considered a starch??? Are they allowed and if so, how about edamame? Thanks!

    Reply
    • Chuck Underwood

      February 7, 2020 at 7:36 am

      Peas – yes. Soybeans – or any soy – no.

      Reply
  50. JULIE

    February 15, 2020 at 1:12 pm

    Can I use nutritional yeast

    Reply
    • Chuck Underwood

      February 16, 2020 at 11:12 am

      Sure

      Reply
  51. Tina

    February 15, 2020 at 5:45 pm

    Chuck, thank you for posting this. I have been frustrated with slow weight gain and found it very difficult to lose any weight. I went on the potato MM for 4 days and lost 4 pounds. Eating potatoes are very satisfying and filling for me. Perhaps if others don’t have success with them another starch may be better. Thanks again.

    Reply
  52. Julie Broderick

    February 15, 2020 at 10:12 pm

    Mary says you can eat peas. Does that also mean you can eat splits

    Reply
    • Chuck Underwood

      February 16, 2020 at 11:12 am

      Spit peas are a legume – and I think the answer is no legumes or beans during the 10 day Mini.

      Reply
      • Tamara

        March 10, 2020 at 11:23 am

        Can season salt be used?

        Reply
  53. Galina

    April 21, 2020 at 10:05 pm

    Are peas considered a green vegetable and corn a starch? If so, is it acceptable to eat corn and peas for 10 days? I can certainly eat corn and green peas all day, so 3x 10 days should not be a problem at all. Otherwise my preferred grain is oats, but I like it sweet with fruit or with nut or soy milk and that’s off-limit.for MM.

    Thank you

    Reply
    • Chuck Underwood

      April 21, 2020 at 10:06 pm

      Peas are fine.

      Reply
  54. Rebecca S.

    April 23, 2020 at 2:40 pm

    Do I have to stick with one type of potato if I am not using sweet Potatoes, or can I alternate between them? (i.e. russet, yellow, red, purple)

    Reply
    • Chuck Underwood

      April 23, 2020 at 5:26 pm

      You can alternate.

      Reply
  55. Maggie

    May 5, 2020 at 9:23 am

    great info…thanks…can I eat polenta as well if I choose to eat corn on the cob for the 10 days?

    Reply
    • Erin

      October 14, 2020 at 10:34 am

      Yes! You can also have corn tortillas on a corn mini.

      Reply
  56. Kristy

    May 25, 2020 at 5:50 am

    Can you eat sauerkraut on a Mary’s mini? What about red peppers? Thanks!

    Reply
    • Chuck Underwood

      May 27, 2020 at 10:22 am

      Yes!

      Reply
  57. Amelia

    August 18, 2020 at 7:35 pm

    Thank you for all the information!!! Since stevia is a green plant, is that acceptable to use?

    Reply
  58. Rebecca

    September 7, 2020 at 9:31 am

    Is miso allowed? I’m wondering if your sweet potato soup with miso would be mini compliant

    Reply
  59. kim

    September 13, 2020 at 11:03 am

    Can I Use Pam or other cooking spray on my potatoes?

    Reply
    • Chuck Underwood

      September 14, 2020 at 7:04 pm

      No – absolutely not.

      Reply
  60. Heather

    October 25, 2020 at 10:00 am

    After completing the Marys mini for ten days – how long do you wait to start over again please?

    Reply
    • Chuck Underwood

      October 25, 2020 at 10:01 am

      Some people have stayed on longer than 10 days. Some do it once a month. It’s really up to you. Or you can simply ease into his Maximum Weight Loss program, which allows a few more foods than the mini

      Reply
  61. Ming

    November 5, 2020 at 9:46 am

    Hi Chuck. I was only on day two of the Mary’s Mini, but I really wanted mushroom gravy on my mashed potatoes. So I improvised and came up with a way to make it compliant. I wanted to share this with you since you are the recipe creator and you might be able to use the idea to come up with something much better than what I threw together! I water sauteed mushrooms, garlic, and onions, added veggie broth and of the liquid from boiling the potatoes to make mashed potatoes, seasoned with herbs, soy sauce and pepper, then I thickened it with some of the mashed potatoes themselves. I had overcooked the potatoes, so they were pretty smooth, but next time I’ll blend them up a bit first. I added the mashed potatoes spoonful by spoonful until the sauce got thick (probably about 3/4 cup of potatoes), and then I decided to puree about a third of the gravy in my vitamix, and added it back in. The result was a thick, rich, almost creamy gravy with no flour, no nut milk, nothing not allowed! I enjoyed it on mashed potatoes that night, and on baked potatoes the following day!

    Reply
  62. Vicki thompson

    November 24, 2020 at 10:53 am

    So I guess Edamame it’s probably not good and Mary’s mini diet

    Reply
  63. Daniela Perner

    January 8, 2021 at 2:14 pm

    You are such a sweet soul Chuck! I follow your receipes because of my health condition and it works very well. And now you even share your receipes for MM to make it all that easy for us? And they all sound delicious?! I will try itvout. Not to lose weight but just to see how 10 days of potatos work. Im german so you know we love our Kartoffelsalat haha thank you!

    Reply

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Recipe Key

OFOil Free
GFGluten Free
MMMary's Mini
NFNut Free
SFSoy Free
LFLow Fat
IPInstant Pot
VVegan
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Hi I'm Chuck, and I make switching to a plant-based diet as easy as possible by recreating all of your favorite comfort foods. You're not going to believe how good it tastes and chances are, you're not gonna miss a thing!

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