The Ultimate Guide to the Valencia Diet: Benefits, Meal Plans, and More

Every other day some new diet trend takes over the internet. A few days back it was a vegan diet and now it is Valencia Diet. The Valencia diet was created and popularised on TikTok by Dr. Daniel Valencia. It is a plant-based diet that focuses on whole, unprocessed foods, proper hydration, and mindful eating habits. It aims at promoting overall health and well-being through a balanced intake of macronutrients and micronutrients. This diet has much influence from the Mediterranean diet.

Who is Dr. Daniel Valencia?

Dr. Daniel Valencia is a renowned osteopathic nutritionist and health expert with a background in biochemistry and clinical nutrition. He has dedicated his career to studying the impact of diet on health and longevity, publishing numerous papers and books on the subject. He shares motivational content and diet tips, which have contributed to the diet’s popularity.

Benefits of the Valencia Diet

Weight Management

The Valencia Diet promotes weight loss and maintenance through balanced meals and mindful eating practices. It encourages sustainable habits.

Cardiovascular Health

Whole foods and unprocessed foods supports heart health. It has been shown to lower the risk of heart disease and improve cardiovascular markers.

Mental Well-being

Nutrition plays an important role in mental health, and the Valencia Diet is designed to support brain function and emotional well-being. The inclusion of nutrient-dense foods helps improve mood and cognitive function.


Essential nutrition and balance diet can help longer, healthier life. The Valencia Diet’s focus on whole foods and proper nutrition supports longevity and overall vitality.

What to Eat

Valencia Diet recommends around 1,500 calories per day and 1 gm of protein per pound (of body weight). It also suggests a daily fast of at least 12 hours (8 pm to 8 am, etc). Along with 20-minute workouts in the morning and night. Here are some of the food items that you can eat during the Valencia Diet.  

  • Fruits and Vegetables: Citrus fruits, tomatoes, peppers, Indian gooseberry etc
  • Whole Grains: Brown rice, pasta, and whole wheat bread
  • Legumes: Lentils, beans, and chickpeas
  • Nuts and Seeds: Walnuts, chia seeds, flaxseeds, and almonds
  • Dairy: Yogurt, cheese, and olive oil
  • Herbs and Spices: Basil, rosemary, thyme, garlic, and oregano

What to Avoid

The diet advises limiting the intake of:

  • Processed foods
  • Food high in sodium, sugar, and unhealthy fats
  • Refined carbohydrates
  • Sugary beverages
  • Animal-based products
  • Trans fats and high-fructose corn syrup

Complete 7-Day Valencia Diet Plan

Day 1: Meal Plan

  • Breakfast: Greek yoghurt with honey. Also, add 4-5 almonds
  • Lunch: Mixed greens salad with quinoa, chickpeas, and lemon vinaigrette
  • Dinner: Grilled chicken breast with brown rice
  • Snacks: Apple with peanut butter, a few walnuts

Day 2: Meal Plan

  • Breakfast: Smoothie with spinach, banana, and almond milk
  • Lunch: Whole grain wrap with tofu, avocado, and mixed greens
  • Dinner: Roasted Brussels sprouts and quinoa
  • Snacks: Carrot sticks with hummus, a cup of mixed berries

Day 3: Meal Plan

  • Breakfast: Scrambled eggs with spinach and tomatoes
  • Lunch: Lentil soup along with whole-grain bread
  • Dinner: Stir-fry bell peppers, broccoli, and brown rice
  • Snacks: Cottage cheese with pineapple, 4-5 almonds

Day 4: Meal Plan

  • Breakfast: Chia pudding with fresh mango and coconut flakes
  • Lunch: Salad with grilled salmon, mixed greens, and a balsamic vinaigrette
  • Dinner: Soyaballs with whole grain spaghetti and marinara sauce
  • Snacks: Celery sticks with almond butter, a pear

Day 5: Meal Plan

  • Breakfast: Whole grain toast with eggs
  • Lunch: Chicken and vegetable stir-fry with quinoa
  • Dinner: Baked corn with a side of roasted sweet potatoes and green beans
  • Snacks: Greek yoghurt with mixed nuts, a small orange

Day 6: Meal Plan

  • Breakfast: Smoothie bowl with berries, granola, and chia seeds
  • Lunch: Black bean and corn salad with a lime vinaigrette
  • Dinner: Pork tenderloin with mashed cauliflower and sautéed spinach
  • Snacks: Red bell pepper slices with guacamole, a banana

Day 7: Meal Plan

  • Breakfast: Oatmeal with fresh strawberries and a drizzle of honey
  • Lunch: Grilled veg Caesar salad with homemade dressing
  • Dinner: Shrimp skewers with vegetable couscous and a side of steamed broccoli
  • Snacks: Cottage cheese with sliced apple, a handful of mixed nuts

The Mediterranean Influence

The Valencia Diet shares several principles with the Mediterranean Diet, including an emphasis on fresh fruits and vegetables, lean proteins, and healthy fats. Both diets advocate for a balanced, whole-foods-based approach to eating.

While similar, the Valencia Diet places a greater emphasis on portion control and specific macronutrient ratios. It also incorporates modern nutritional science to enhance its principles and recommendations.

Research and Expert Views on the Valencia Diet

The Valencia Diet has been praised for its balanced, sustainable approach, promoting whole foods and plant-based eating while ensuring nutrient balance and variety. According to registered dietitian Daisy Mercer, RD, “In terms of the reduction of meat consumption, we often see less burden on our kidneys and lower cholesterol levels.”

Dr. Daisy notes that the Valencia Diet may be less restrictive than other fad diets. “Since the Valencia Diet emphasizes more of a change in the types of food we eat rather than restricting food/calories, it is more balanced and sustainable than some other popular diets.”

Moreover, She highlights that the diet is especially beneficial for those interested in eating more whole foods or transitioning to a more plant-based diet, which can improve heart health. “Try to have a balance of carbs, fat, and protein at each meal,” Mercer advises a balanced diet. Mercer says the best part about this diet is that “there are plenty of ways to make delicious meals from whole fruits, vegetables, and grains!”

However, Doctors warn about potential vitamin and mineral deficiencies, particularly B12, iron, and magnesium. These are abundant in meat products but may be lacking in a plant-based diet. Thus, vegetarians are suggested to take supplements.


In this busy world, maintaining a healthy diet can be challenging. The Valencia Diet offers a structured yet flexible approach to eating that helps individuals achieve and maintain optimal health. Its principles are grounded in scientific research, making it a reliable option for those seeking to improve their dietary habits.

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