The Mayr Method is an eating plan developed by Dr. Franz Xaver Mayr in the 1920s. It’s a 14-day program that focuses on enhancing gut health and increasing weight loss by limiting certain foods and promoting mindful eating. The 14-day plan instructs you to eliminate sugar and caffeine, eat plenty of alkaline foods, and limit your intake of gluten and dairy. It also involves minimizing distractions during meals, such as watching television or using your phone.
Additionally, the program encourages you to:
chew each bite of food at least 40–60 times
eat your biggest meal early in the day
stop eating as soon as you start to feel full
eat only cooked food after 3 p.m.
avoid drinking water with meals
stop eating after 7 p.m.
Day 1
Fruit muesli with nuts
Vegetable salad with chicken strips
Fresh berry cream
Soft polenta with steamed vegetables and herbs
Day 2
Mixed vegetable sticks
Leafy salad with walnuts, apples and linseed dressing
Potato and vegetable gratin with spinach sauce
Poached trout with vegetables and lemongrass
Day 3
Courgette soup
Grilled chicken on hash-browned potatoes and vegetables with fresh herb oil
Buckwheat blinis with vegetable cubes
Day 4
Viva muesli with soft cheese and fresh fruit
Broccoli soup
Wild salmon with spinach and carrot mash
Baked potato with fresh herb dip
Day 5
Oat porridge with fresh fruit and linseed oil
Vegetable risotto with olives, basil and Parmesan
Rice burgers with beetroot ragout and asparagus
Day 6
Linseed yoghurt with papaya and maple syrup
Fruity sprouted salad with linseeds
Celeriac with slices of turkey ham, vegetables and fresh herb cream
Asian-style vegetables with lemongrass and herbs
Day 7
Hummus
Rocket salad with smoked salmon and horseradish
Buckwheat crêpes with parsnips and chervil cream
Tarragon tofu burgers with fresh vegetable stew
Day 8
Carrot and ginger soup
Avocado, tomato and mozzarella with basil pesto
Turkey and rosemary skewers with sautéed fennel and courgettes, and truffle oil
Potato cakes with cottage cheese and linseed oil
Day 9
Freshly pressed fruit and Vegetable juice
Root Vegetable Soup
Millet casserole with brocolli puree
Vegetable terrine with fresh herb and linseed cheese
Day 10
Millet Porridge with dried fruit and linseed oil
Carrot and beetroot salad with fresh lemon and corriander
Lamb loin with celeriac and broccoli
Potato and sesame seed patties with olive cream, courgettes and oven roasted tomatoes
Day 11
Vegetable omelette with fresh herbs
Bowl of fresh salad
Amaranth and vegetable curry
Potato bilinis with vegetable puree
Day 12
Papaya and banana salad with cinnamon yogurt and almond puree
Potato roulade with beetroot and parsley oil
Banana mousse
Cream of Artichoke soup
Day 13
Porridge with fresh fruit and linseed oil
Mixed leaf salad with yogurt dressing
Fillet of beef with vegetables and potato cubes
Quinoa potato gnocchi with fresh spinach, tomatoes and olive cream
Day 14
Viva vitality muesli
Risotto patties with beetroot and asparagus
Blackberry creme
Potato and lovage soup
