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What IS a Mary’s Mini?

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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

    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

    • Julie Robinson

      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

    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

  3. Noelle Pion

    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

    • Chuck Underwood

      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

        • Chuck Underwood

          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

        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

      • Amelia

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

        Reply

    • Chuck Underwood

      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

    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

      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

  10. Julie

    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

  12. Pst

    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

  19. Julie Spears

    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

  20. Ellen Fife

    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

  25. Wendy

    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

  26. Brandy

    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

  30. Marianne Gosling

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

    Reply

  33. Lynn

    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

      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

  35. Michelle K.

    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

  37. Mike

    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

  39. inge Reissenzahn

    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

  41. Tami

    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

  43. Sonja

    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

  46. Pamela

    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

  47. Sheryl

    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

  49. Angela

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

    Reply

  51. Tina

    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

  53. Galina

    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

  54. Rebecca S.

    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

  55. Maggie

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

    Reply

    • Chuck Underwood

      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

    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

  63. Daniela Perner

    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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