Meal Plan for Mary's Mini Starch Solution Diet

Dr. John McDougall's The Starch Solution is a nutrition plan based on a high-carbohydrate, low-fat, plant-based diet.

More about this way of eating you, plus a meal plan you find in this article

(The Starch Solution: Why a Starch-Based Diet is the Best Choice)

The foundation of this diet includes starchy foods like potatoes, rice, corn, and oats.

These foods provide long-lasting energy, help with satiety, and support healthy digestion.

The Starch Solution is often recommended as a sustainable and healthy way of eating to regulate weight and improve overall health.

What is Mary’s Mini?

Mary’s Mini is a special short-term eating plan developed by Dr. John McDougall and his wife, Mary.

It typically lasts ten to fourteen days and focuses on one main starchy ingredient that makes up most of the daily meals.

This main ingredient could be potatoes, sweet potatoes, rice, corn, or another starchy food source.

My Mary's inspired Mini E- Book with a 10 Days Meal Plan you find here.

Marys inspired Mini Guide 5,99€

What is allowed?

Alongside this, non-starchy vegetables like leafy greens, broccoli, cauliflower, and peppers can be eaten in any quantity.

Also you can eat one or two hands of fruits every day.

Spices and sauces are allowed in small amounts as long as they are low in fat and minimally processed.

Oils, animal products, and heavily processed foods are not part of the meal plan during this time.

The goal of Mary's Mini

The main goal of Mary’s Mini is to simplify food to help become more aware of natural hunger and fullness cues.

By reducing the diet to a few, unprocessed foods, cravings for industrially processed products are minimized, and the body is gradually reintroduced to a natural way of eating.

Many people also use Mary’s Mini as a "reset" after a period of unhealthy eating to focus on whole, plant-based foods.

Another benefit of this eating plan is the simple meal preparation, as cooking focuses on a few ingredients. This saves time and ensures a steady energy supply, as the main ingredient is starchy and thus filling in the long term.

Meal Plan for Mary’s Mini

Here are five variations of a meal plan for Mary’s Mini with different starch bases( Klick on the Starch to go diretly to the meal plan): Potatoes, Rice, Corn, Oats, and Sweet Potatoes.

1. Mary’s Mini with Potatoes

Day 1

• Breakfast: Crispy Baked Potatoes with Avocado Dip & Baby Spinach

  Cut potatoes into cubes, bake with salt and herbs until crispy in the oven. Mash avocado with lemon and salt. Serve with fresh baby spinach.

• Snack: A Handful of Berries (e.g., blueberries or raspberries)

• Lunch: Creamy Potato Soup with Carrots & Coconut Milk

  Boil potatoes and carrots in vegetable broth until soft. Add coconut milk and curry powder for flavor. Optional: garnish with cilantro or parsley.

• Dinner: Mashed Potatoes with Roasted Broccoli & Garlic-Chili Topping

  Mash potatoes (with cooking water). Roast broccoli in the oven with garlic, chili, and lemon juice. Serve together.

Day 2

• Breakfast: Potato Rösti with Applesauce

  Grate cooked potatoes coarsely and fry until crispy in the pan (without oil). Serve with unsweetened applesauce.

• Snack: A Banana with Cinnamon

• Lunch: Mediterranean Baked Potatoes with Tomatoes & Arugula

  Quarter potatoes, bake with herbs and cherry tomatoes. Serve with fresh arugula and lemon juice.

  
  

• Dinner: Baked Sweet Potatoes with Lime Dip & Corn Topping

  Bake sweet potatoes in the oven. Make a dip with lime juice, mustard, and salt.

  Top with corn and fresh herbs.

Day 3

• Breakfast: Warm Potato Salad with Arugula & Pomegranate Seeds

  Slice potatoes, marinate with lemon juice and herbs. Mix with arugula and pomegranate seeds.

• Snack: An Apple with Almond Butter

• Lunch: Potato-Broccoli Soup with Turmeric

  Boil potatoes and broccoli, season with turmeric and ginger. Optionally, blend for a creamy texture.

• Dinner: Smashed Potatoes with Tomato Salsa

  Flatten boiled potatoes on a baking sheet and bake until crispy. Serve with fresh salsa made from tomatoes, spring onions, and lime.

2. Mary’s Mini with Rice

Day 1

• Breakfast: Cinnamon Rice Porridge with Apple & Almond Slivers

  Cook rice with rice milk or water. Add cinnamon and mix in apple pieces.

  Top with almond slivers or chopped nuts.

• Snack: Rice Cakes with Avocado & Radishes

  Spread avocado on rice cakes, top with radish slices.

• Lunch: Asian Rice Vegetable Stir-Fry with Broccoli & Bell Peppers

  Stir-fry rice with broccoli, bell peppers, and spring onions. Season with soy sauce and sesame seeds.

• Dinner: Tomato Spinach Rice with Garlic & Basil

  Steam spinach, mix with garlic and tomato sauce. Serve with cooked rice.

Day 2

• Breakfast: Tropical Rice Bowl with Mango & Coconut

  Mix cold rice with mango chunks and shredded coconut. Add a bit of lime juice.

• Snack: A Handful of Mandarins or Berries

• Lunch: Mediterranean Rice Stir-Fry with Zucchini & Cherry Tomatoes

  Stir-fry zucchini and cherry tomatoes with herbs. Mix with rice and finish with lemon juice.

• Dinner: Spicy Curry Rice with Spinach & Lentils

  Season rice with turmeric and cumin. Mix in steamed spinach and cooked lentils.

Day 3

• Breakfast: Vanilla Cinnamon Rice with Banana & Walnuts

  Season rice with vanilla and cinnamon. Serve with banana slices and chopped walnuts.

• Snack: Rice Cakes with Hummus & Cucumber Slices

• Lunch: Veggie Rice Wraps with Sesame Dip

  Fill rice paper with rice, carrots, and cucumber. Serve with a sesame dip (soy sauce + sesame).

• Dinner: Baked Rice with Roasted Cauliflower & Bell Peppers

  Mix rice with roasted cauliflower and bell peppers in the pan with fresh herbs.

3. Mary’s Mini with Corn (Polenta or Whole Corn)

Day 1

• Breakfast: Polenta with Berries and Cinnamon

  Cook polenta with water or plant-based milk.Top with berries (e.g., raspberries, blueberries) and a pinch of cinnamon.

• Snack: Corn Tortilla with Avocado and Tomato Slices

  Spread avocado on a corn tortilla, top with fresh tomato slices.

• Lunch: Corn Stew with Zucchini, Tomatoes, and Beans

  Cook corn, zucchini, and tomatoes in vegetable broth. Add beans (e.g., kidney beans or black beans) and season with spices.

• Dinner: Grilled Corn on the Cob with Fresh Herb Dip

  Grill or roast corn on the cob. Make a dip from Coconut Milk, fresh herbs (e.g., parsley, cilantro), and a little lemon juice.

Day 2

• Breakfast: Polenta Bowl with Mango and Coconut

  Cook polenta with water or coconut milk. Top with fresh mango chunks and shredded coconut.

• Snack: Rice Cakes with Hummus and Cucumber Slices

• Lunch: Corn Stir-Fry with Zucchini, Bell Peppers, and Chickpeas

  Stir-fry corn, zucchini, and bell peppers.

  Add chickpeas and season with paprika and cumin.

• Dinner: Grilled Corn on the Cob with Chili-Lime Butter

  Grill corn on the cob. Brush with a butter mixture made of chili and lime juice.

Day 3

• Breakfast: Polenta with Apple, Walnuts, and Cinnamon

  Cook polenta with oat milk or water. Top with diced apple, walnuts, and cinnamon.

• Snack: Corn Tortilla with Tomatoes and Fresh Herbs

  Spread fresh tomato slices and a little olive oil on a corn tortilla. Garnish with basil or oregano.

• Lunch: Hearty Corn Stew with Sweet Potatoes and Spinach

  Cook corn, sweet potatoes, and spinach in vegetable broth. Season with salt, pepper, and chili.

• Dinner: Grilled Corn on the Cob with Avocado Dip and Salsa

  Grill corn on the cob. Serve with an avocado dip (avocado, lemon, garlic) and fresh tomato salsa.

4. Mary’s Mini with Oats

Day 1

• Breakfast: Creamy Oatmeal with Banana, Cinnamon & Walnuts

• Cook oats with water or oat milk. Sweeten with cinnamon and mashed banana.

  Top with walnuts or almond slivers.

• Snack: Oat Cookies with Applesauce

  Sugar-free oat cookies served with applesauce as a dip.

• Lunch: Savory Oats with Mushrooms & Spinach

  Cook oats in vegetable broth. Serve with steamed spinach, mushrooms, and garlic.

• Dinner: Spicy Oatmeal with Carrots, Onions & Turmeric

  Cook oats in broth with grated carrots and onions. Season with turmeric and pepper.

  
  

Day 2

• Breakfast: Overnight Oats with Berries & Chia Seeds

  Soak oats overnight with oat milk. Top with berries and chia seeds.

• Snack: A Handful of Mandarins or Dates

• Lunch: Oat Bowl with Roasted Vegetables & Lemon Dressing

  Roast vegetables like zucchini, sweet potatoes, and carrots. Serve with cooked oats and lemon dressing.

• Dinner: Oat Soup with Tomatoes & Spinach

  Cook oats with tomatoes and spinach in vegetable broth.

  Season with herbs and spices.

Day 3

• Breakfast: Oats with Apple, Almonds, and Cinnamon

  Cook oats and serve with diced apple, almonds, and cinnamon.

• Snack: A Banana with Peanut Butter

• Lunch: Oat Patties with Sweet Potatoes and Garlic

  Make oat patties with mashed sweet potatoes and garlic. Serve with steamed veggies.

• Dinner: Spicy Oat Porridge with Broccoli

  Cook oats in vegetable broth with broccoli, chili, and turmeric. Top with a squeeze of lime.

5. Mary’s Mini with Sweet Potatoes

Day 1

• Breakfast: Sweet Potato & Banana Hash with Cinnamon

  Cook sweet potatoes and mashed bananas in a pan. Season with cinnamon and a little nutmeg.

• Snack: Sweet Potato Fries with Spicy Tomato Dip

  Bake sweet potato fries with chili powder. Serve with tomato salsa.

• Lunch: Sweet Potato Soup with Coconut Milk & Carrots

  Cook sweet potatoes and carrots in vegetable broth. Add coconut milk for creaminess.

• Dinner: Sweet Potato & Kale Salad with Lemon Vinaigrette

  Roast sweet potatoes and mix with kale. Dress with lemon vinaigrette.

Day 2

• Breakfast: Sweet Potato Bowl with Cinnamon & Walnuts

  Roast sweet potatoes and top with cinnamon and walnuts.

• Snack: A handful of Grapes

• Lunch: Roasted Sweet Potato Salad with Avocado & Lime

  Roast sweet potatoes and mix with avocado. Add lime juice and fresh herbs.

• Dinner: Sweet Potato & Black Bean Chili

  Cook sweet potatoes and black beans in a chili sauce. Season with cumin, chili, and lime juice.

Day 3

• Breakfast: Sweet Potato Pancakes with Maple Syrup

  Make pancakes with mashed sweet potatoes. Serve with maple syrup.

• Snack: Sweet Potato Chips

  Thinly slice sweet potatoes and bake into chips.

• Lunch: Sweet Potato & Quinoa Salad

  Roast sweet potatoes and mix with quinoa. Add green onions and a lemon vinaigrette.

• Dinner: Baked Sweet Potatoes with Greens & Garlic

  Roast sweet potatoes and top with sautéed greens and garlic.

  
  

Here are 5 concrete tips to make Mary’s Mini easier and help you stick with it:

1. Meal Prep in Advance

Preparing your meals ahead of time can save you a lot of time during the week.

Batch-cook your starches (potatoes, rice, sweet potatoes, etc.) and store them in the fridge or freezer.

You can then quickly reheat them with your veggies when it's time to eat.

This will make it easier to stick to the plan, especially when you're busy.

2. Keep Snacks Simple and Ready

Having healthy, easy-to-grab snacks on hand will help you avoid temptation.

Prepare snacks like chopped veggies (carrots, cucumbers, or bell peppers) or keep a stash of fresh fruit or air-popped popcorn ready to go.

You can also prepare small portions of mashed potatoes or sweet potatoes for a quick, satisfying snack.

3. Flavor with Herbs and Spices

To keep meals exciting and flavorful without needing processed sauces, use a variety of herbs and spices. Garlic, turmeric, cumin, basil, oregano, chili flakes, and cinnamon are great for adding flavor without adding calories or unhealthy ingredients.

Experiment with different combinations to find what you love!

4. Keep It Balanced with Greens

Make sure to always include a generous serving of non-starchy vegetables (like leafy greens, broccoli, spinach, or zucchini) with your starch-based meals.

These veggies are nutrient-dense, low-calorie, and help you stay full longer.

Keep a variety of frozen or fresh greens in your kitchen for easy meals.

5. Stay Hydrated and Listen to Your Body

Drink plenty of water throughout the day to stay hydrated, especially when eating more starchy foods.

Hydration can help with digestion and prevent bloating.

Also, pay attention to your hunger and fullness signals. Since the meals are designed to be filling, trust your body to let you know when you’ve had enough.

Conclusion

Mary’s Mini is a great way to focus on simple, healthy, and satisfying meals.

The combination of a starchy base and vegetables provides good nutrition and promotes a natural sense of hunger and fullness.

All the benefits and how you can follow Mary’s Mini step by step can be found here.

If you're looking for an uncomplicated way to reset your eating habits or switch to a healthier diet, you should definitely give this method a try! After Mary's Mini it's also easier to switch to a Starch Solution Diet.

If you’d like more exchange and want to learn more about topics like Mindful Living, the Starch Solution, the Blue Zone Diet, and walking barefoot, I’d be happy if you join my newsletter (promise, no spam, and always personal).

Yours Lisa