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The Sonoma Diet

Updated on November 4, 2011

The Sonoma Diet - A Mediterranean Style Diet

The Sonoma Diet offers Mediterranean-inspired, healthier and less fattening foods for the simple reason that they taste good. The recipes are surprisingly easy to modify as vegetarian by substituting meat with tofu. Its not cheap and its not a quick fix. Its for people that want to make lifestyle adjustments. You should be open to trying new foods (and not afraid of cooking) if you give this diet plan I shot. I found success with the Sonoma Diet and I enjoyed myself while not only shedding pounds but looking better all over. I continue to make recipes from the diet because of the taste. I highly recommend making this lifestyle change. Read on for my reviews and tips for this diet plan.

Wave 1 Approved Food List - Vegetarian, Mediterranean-Style Diet Menu Options

The Most Restrictive 'Wave' of the Sonoma Diet

Sonoma Tier 1 Menu Vegetables:

Asparagus, Bamboo Shoot, Beans (green snap and yellow wax), Bell Peppers, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Celery, Chayote, Collard Greens, Cucumber, Eggplant, Fennel, Green Onions, Hubbard Squash, Jicama, Kohlrabi, Leeks, Lettuce (Romaine, Beet/Mustard/Turnip Greens, Swiss Chard, Kale, Amaranth, Arugula, Celtuse, Endive, Rapini), Mushrooms, Napa Cabbage, Okra, Onions, Radicchio, Radish, Snow Peas, Spinach, Sprouts, Summer Squash, Tomatoes, Watercress, Zucchini

Sonoma Menu Proteins & Dairy:

Beans & Legumes - Chick Peas, Black Beans, Pinto Beans, Black-eyed Peas, Lentils, Soybeans (Edamame, Tofu), Eggs, Peanut Butter, Soy Substitutes - Soy Crumble, Soy Burgers, Dairy: Fat-free Skim Milk (1 cup on cereal for breakfast only), Low-fat Cottage Cheese, Low-fat Cheese (parmesan, mozzarella)

Sonoma Menu Grains:

Barley, Barilla Plus Pasta, Brown/Red/Black Rice, Bulgur, Oats (Oat Groats, Steel-Cut Oats, Rolled Oats, Oat Bran), Popcorn, Quinoa, Soba Noodles, Wheat (Cracked Wheat, Bulgur, Groat, Wheat Berries), Whole Grain Bread (2 or more grams fiber per slice), Whole Grain Cereal (8 or more grams fiber per serving), Whole Grain Pasta, Wild Rice

Sonoma Menu Beverages:

Black/Green/Herbal Tea (no milk or sugar), Coffee, Water

Sonoma Menu Fats:

Olive Oil, Canola Oil, Avocado

Sonoma Menu Nuts:

Almonds, Peanuts, Pecans, Walnuts

Sonoma Flavor Boosters:

Herbs - Basil, Cilantro, Chives, Dill, Fennel, Marjoram, Mint, Oregano, Rosemary, Sage, Tarragon, Thyme, Spices - Caraway, Cardamom, Cayenne, Celery Seed, Chili Powder, Cinnamon, Clove, Cumin, Curry, Nutmeg, Pepper, Saffron, Turmeric, Chile Peppers, Horseradish, Garlic, Ginger, Lemon & Lime, Lemongrass, Mustard, Vanilla, Vinegar

Do you feel the Sonoma Diet Plan works? - Is this a good diet book?

Is this a healthy way to lose weight or are their nutritional flaws in the Sonoma Diet plan?

Is the Sonoma diet healthy?

Portion control by eyeing your foods - The Sonoma Diet Plan makes healthy eating easier with a 7 inch plate

The Sonoma Diet aims to teach you how to serve healthier-sized portions of food. It does this through the use of a 7-inch plate, considerably smaller than the standard 12-inch plate. Although you don't have to purchase new plates when you begin this diet, it doesn't hurt. I've found a few 7-inch plates for you online at

The Sonoma Diet Book on eBay - If you don't like to cook, you might have bought this book and are now selling it on eBay.

Its always a good idea to check eBay for 2nd-hand diet books and exercise equipment. Who gave up on the Sonoma Diet Book and is selling their book? Their loss is your advantage!

I didn't write the Sonoma diet, but I do believe its based on sound principles, is an ideal way to lose weight permanently and has some delicious recipes. What do you think? Leave a quick comment below.

Contact Laura Schofield

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