500 Recipes for McDougall Maximum Weight Loss Diet

The following is a clickable list of recipes from the McDougall Newsletters that comply with the Maximum Weight Loss (MWL) guidelines.

For non MWL recipes, click here:  Recipes from the McDougall Newsletters

Entrees, Sides, Beans

Lani Muelrath, M.A., is Fitness Expert for the McDougall Online Health & Medical Center

Shepherd’s Vegetable Pie
Quick Yummy Meal
Squash Fries
Szechwan Eggplant
  Caramelized Onions
Grilled Vegetables
Spaghetti Squash Supreme

Wicked Mushrooms
Mushrooms McDougall
Portabella Stack with Seared Oyster Mushrooms

Thai Green Curry Rice
Coconut Thai Rice 
  Sweet Thai Fried Rice

Stuffed Baked Potatoes
Baked Potatoes
Hash Browns
Peppered Kale & Potatoes
Grilled Potatoes
Garden Potato Medley 
Roasted Potatoes
  Mashed Potatoes
Roasted Potato Chunks
Southwest Red Potatoes
Tex-Mex Potatoes
Baked Yams

Moroccan Bulgur Casserole
Spicy Moroccan Chickpeas
Middle Eastern Garbanzos

Gallo Pinto
Gallo Pinto 2
Costa Rican Potatoes and Beans
Mexican Stuffed Peppers
Mexican-Spiced Summer Squash
White Beans Mexicali
Southwestern White Beans
Easy Mayan Black Beans
Basic Mexican Bean Filling
Brazilian Black Beans & Marinated Tomatoes

Sherried Rice
Fried Rice
Rice and Beans
Harlequin Rice
Rainbow Rice
Caribbean Rice

Stovetop Bulgur Pilaf
Baked Millet
Two Grain Pilaf with Mushrooms
Creamy Vegetable Curry
Jamaican Three Potato Curry
Bombay Vegetable Sauce
Lentil-Potato Burgers
Mediterranean Garbanzos
Curried Mushrooms and Chickpeas
Falafel Patties
Barbecue Bean Sloppy Joes
  Garbanzo Delight
Lima Bean Surprise
Bourguignon Beans
Deviled Beans and Greens

Sloppy Lentil Joes
Sloppy Lentils Too
Baked Beans
Black Beans and Tomatoes
Barbequed Beans
Hoppin’ John
Squashy Black Beans
Mardi Gras Beans
Mixed Bean Toppings
Layered Bean Casserole

Sauces & Gravies

  Mushroom Gravy
Spicy Mexican Sauce
Easy Tomato Sauce
Marinara Surprise
Marsala Mushroom Sauce
Mushroom-Tomato Sauce
Spicy Cajun Sauce
Barbecued Bean Sauce
Red Pepper Sauce
Marinara Sauce
Sweet and Spicy Plum – Miso Sauce


Three Bean Salad
Barbecued Bean Salad
Garbanzo Salad
Garbanzo Spinach Salad
Picnic Lentil Salad
Curried Red Lentil Salad

Southwest Couscous Salad
Tomato Couscous Salad
Quinoa Garden Salad
Quinoa and Navy Bean Salad

Italian Potato Salad
Strawberry Radish Salad
  Vegetable Tabouli
Tomato Vegetable Salad
  Bean & Tomato Salad
  Tomato, Corn, & Bean Salad
Costa Rican Vegetable Salad
Sparkling Jewel Salad

Dips, Spreads, Salsas, & Dressings

Black Bean Dip
Pico de Gallo

Honey Mustard Dressing
  Honey Mustard Dressing 2
Strawberry Salad Dressing
Citrus Chili Dressing
Grainy Mustard Dressing
Fat-Free Oil Substitute for Salad Dressings
Mango Raspberry Dressing
Berry Vinaigrette
Yellow Bell Pepper Vinaigrette
Fat-Free Creamy Balsamic Vinaigrette
Scramble Seasoning Mix

Mango Salsa
Tomato and Black Bean Salsa
Carrot Salsa
Quick Tomato Salsa

Elephant Garlic Spread
Squash Butter
Artichoke Spread
Roasted Garlic 2
Spicy Red Hummus
Spicy Garbanzo Spread

Breakfast, Snacks, & Desert

Easy Oats (or Cereal) For Two
Steel Cut Irish Oatmeal
Multigrain Hot Cereal
Fantastic Overnight Cereal
Quick Steel-Cut Oats with Blueberry Topping
East-West Breakfast
Sweet Potato Beginnings

Frozen Fruit Smoothies
Berry Sorbet
Baked Apple Dessert

Soups, Stews, & Chilies

West African Stew
Saffron-Spiked Moroccan Stew

Bean Soup
Soldier Bean Soup
Global Bean Stew
Slow Chipotle Black Bean Soup
Heirloom Bean and Vegetable Soup
Quick Black Bean Soup
Cannellini Bean Stew
Sweet & Spicy Garbanzo Stew
Garbanzo Stew

Festive Dal Soup
Hearty Dal Soup
Cauliflower Dal
Ventana Lentil Stew
Gingered Lentil Soup
Mediterranean Lentil Soup
Barley Lentil Lemon Soup

Pea Soup
Hearty Split Pea Vegetable Soup
Curried Split Pea Soup
Simple Split Pea Soup

Red Bean Gumbo
Smoky Refried Bean Soup
Caribbean Vegetable Stew

Black Bean Chili
Chunky Chili
Tomatillo Chili
Three Bean Chili
Hearty Chili

Gazpacho 2
Fresh Tomato Gazpacho
Chunky Gazpacho
Lite Gazpacho
Gazpacho Verde

Lake Titicaca Soup
South American Stew
Mexican Bean and Rice Soup

Potato and Parsnip Soup
Potato Soup
Mexican Potato Stew
Potato Chowder
Sweet Potato Bisque
Curried Yam Stew
Spicy Yam Stew

Kitchen Sink Soup
Rainbow Stew
Marilyn’s Greek “ish” Stew
Stove-Top Stew
Garden Vegetable Stew
Vegetable Curry
Asparagus Basil Soup
Broccoli Bisque

Chu’s Corn Soup
Chu Visits the Southwest Soup
Creamy Corn Chowder
Creamy Corn Soup

Mushroom Barley Soup
Quinoa Chowder
Curried Quinoa Chowder

Pumpkin and Black Bean Soup
Creamy Pumpkin Soup
Chipotle Pumpkin Soup
Butternut Squash Soup
Curried Squash and Tart Apple Soup
Tomato Basil Soup
Curried Tomato Soup with Rice


About the MWL and Non-MWL list of recipes from the McDougall Newsletters.

On the MWL list I did not include recipes that had pasta, bread, tortillas, tofu, soy milk, nuts, peanut butter, tahini, sesame oil, flour, fruit juice or more than a tiny amount of dried fruit.

I did include recipes with corn starch and couscous because there are recipes with those ingredients in the MWL Program book.  I included a couple of recipes with sugar on the MWL list even though McDougall recommends only using sugar on the surface of food in the MWL book.

In the MWL book McDougall specifically says to avoid soy milk but he lists fat free soy milk & rice milk as an acceptable milk substitute.  So when I saw soy milk listed in a recipe I considered it not MWL.  If it listed ‘soy or rice’ milk I considered it MWL.

If there was a Non-MWL ingredient in the recipe’s ingredient list with (optional) after it, I did not include it on the MWL list.  However, if in the hints it suggested adding a Non-MWL ingredient when serving the dish (such as a spoonful tofu sour cream on your chili or serving a soup with crusty bread) I kept it on the MWL list.

Many of the non-MWL recipes could easily be converted to MWL by changing just one ingredient.  Like changing the soy milk to fat free soy milk, or the tofu to beans, the pasta to brown rice, or leaving out the optional nuts or olives.

As a final disclaimer, I made these lists as a helpful tool for myself and to share with other McDougallers.  The two lists have nearly 500 recipes and I would not be surprised if I made an error or two when compiling the list.  So please use your own judgment when deciding if a recipe would help you meet your health goals.  Best wishes.

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