O Positive Blood Type Diet: A Beginner’s Guide and Food List

The O-positive blood type diet claims to boost your health by tailoring your food choices to your blood type, promising perks like better digestion and more energy. But heads up, there’s not much science to back this up.

Before you jump in, it’s a good idea to chat with a healthcare pro or a dietitian about the efficacy of the O-positive blood type diet. Why? Because the evidence supporting this diet is inconsistent. Some folks swear by it, but it’s not one-size-fits-all.

Now, if you’ve got some health issues or you’re pregnant, definitely get a doctor’s opinion before starting this diet. You wanna make sure you’re not missing out on essential nutrients, especially if you’re expecting a little one. This article’s got you covered on the how-to, food list, and recipes for an O-positive blood type diet.

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What is the O Positive Blood Type Diet?

The O Positive Blood Type Diet is a dietary plan that suggests people with O+ blood should eat a high-protein diet featuring lean meats and fish. It was popularized by Dr. Peter D’Adamo in his book “Eat Right 4 Your Type.”

The diet claims to be rooted in our hunter-gatherer ancestors, suggesting that O+ folks should eat like them for better health. But here’s the kicker: the scientific community isn’t fully on board, questioning its effectiveness and lack of solid research.

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How does the O Positive Blood Type Diet work?

The O Positive Blood Type Diet focuses on high-protein foods like chicken, fish, and beef while ditching dairy and grains. Think of it as eating like a hunter-gatherer: more meats and veggies, less bread and milk.

For folks with other blood types, this diet isn’t the best fit. It’s specifically designed for O+ peeps, so if you’re A, B, or AB, the recommended foods will differ.

If you’ve got diabetes, tread carefully with the O-positive blood type diet. It’s high in protein but low in some carbs, which could mess with your blood sugar levels.

For seniors and adolescents, the O-positive blood type diet can be a mixed bag. Older folks might benefit from the protein, but youngsters need a balanced diet for growth, and the O-positive blood type diet might not cover all the bases.

When it comes to weight loss, the O-positive blood type diet focuses on lean meats and veggies could help you shed some pounds. But remember, there’s no solid science to say it’s a surefire way to lose weight.

For muscle gain, the high-protein focus of the O+ Diet could be a win. Protein is key for muscle repair and growth, but don’t forget to balance it out with other nutrients.

What are the benefits of following an O Positive Blood Type Diet?

Following an O Positive Blood Type Diet can potentially provide individuals with the following benefits:

  1. Improved Digestion: Certain foods in the O Positive Blood Type Diet are easier for the body to digest, leading to improved digestive function and reduced gastrointestinal discomfort.
  2. Enhanced Overall Health: By optimizing nutrient absorption and reducing inflammation, following this diet may contribute to better overall health, with a potential decrease in the risk of chronic diseases.
  3. Potential Weight Management: The emphasis on lean proteins and avoidance of certain food groups in the O Positive Blood Type Diet may support weight management efforts, potentially leading to a reduction in body weight by 5-10% over a designated period of time.
  4. Increased Energy Levels: By consuming foods that are compatible with the O-positive blood type, individuals may experience increased energy levels and improved physical performance.
  5. Reduced Inflammation: The O Positive Blood Type Diet encourages the consumption of anti-inflammatory foods, which may help reduce inflammation markers in the body, such as C-reactive protein (CRP) levels.
  6. Balanced Blood Sugar Levels: Following this diet may help regulate blood sugar levels, potentially reducing the risk of developing insulin resistance and type 2 diabetes.
  7. Improved Nutrient Absorption: By aligning the diet with the O-positive blood type, individuals may experience improved nutrient absorption, ensuring that the body receives essential vitamins and minerals for optimal health.

What are the risks associated with the O Positive Blood Type Diet?

The O Positive Blood Type Diet may have some potential risks associated with it. Here are seven risks to consider:

  1. Nutritional deficiencies: The diet restricts certain food groups, which may lead to inadequate intake of essential nutrients like calcium, vitamin D, and fiber.
  2. Lack of scientific evidence: The claims made by the blood type diet are not supported by scientific research. The diet is based on a hypothesis that lacks substantial evidence.
  3. Difficulty in adherence: The restrictions imposed by the diet can make it challenging to follow in the long term, potentially leading to frustration and yo-yo dieting.
  4. Inadequate calorie intake: The diet may not provide enough calories to meet daily energy needs, leading to potential nutrient deficiencies and slowed metabolism.
  5. Potential for disordered eating patterns: The strict guidelines of the diet may contribute to an unhealthy relationship with food and an increased risk of developing disordered eating behaviors.
  6. Limited food choices and variety: The diet eliminates certain food groups, which may result in a limited range of food options and decreased enjoyment of meals.
  7. Lack of individualization: The diet overlooks important factors such as personal preferences, allergies, and unique nutritional needs, as it solely relies on blood type for determining a healthy diet.

Who should consider following the O Positive Blood Type Diet?

People with the O+ blood type who are curious about personalized nutrition might give the O Positive Blood Type Diet a shot. However, there’s no strong scientific backing, so consult a healthcare pro first.

If you’ve got dietary restrictions, health conditions, or you’re pregnant, this diet’s probably not for you. For kids, there’s no definitive evidence to say this diet is a good fit. Always consult a pediatrician before making major changes to a child’s diet.

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Athletes, listen up: this diet focuses on high-protein foods, which might sound good, but there’s no solid research to say it’ll improve your performance. Football players, same deal: while the high-protein angle might seem appealing, there’s no concrete evidence to say this diet will up your game. Check with a sports nutritionist for personalized advice.

How to start the O Positive Blood Type Diet?

To start the O Positive Blood Type Diet, follow these steps:

  1. Determine your blood type: Consult with a healthcare professional or take a blood test to accurately identify your blood type.
  2. Understand the guidelines: Familiarize yourself with the O Positive Blood Type Diet recommendations, which emphasize high-protein intake. Aim for 0.8-1 gram of protein per kilogram of body weight per day.
  3. Create a meal plan: Plan your meals around lean meats, fish, and poultry, which are rich in protein. Include fruits and vegetables for essential vitamins and minerals. Avoid dairy, grains, and legumes.
  4. Gradually transition: Ease into the diet by gradually incorporating the recommended foods and eliminating the ones to avoid. Start by replacing one meal a day with a blood-type-friendly option and gradually increase.
  5. Budget-friendly options: Opt for affordable protein sources like eggs, canned tuna, and chicken breasts. Buy seasonal fruits and vegetables, and consider frozen options for cost-effective variety.
  6. While traveling: Pack snacks like nuts, seeds, and jerky for protein-rich options on the go. Research restaurants ahead of time to find blood-type-friendly choices or bring your own meals.
  7. As a college student: Plan meals in advance and batch cook protein sources like grilled chicken or turkey to have ready for the week. Choose affordable vegetables like broccoli, spinach, and carrots.
  8. Dining out or ordering takeout: Look for options that align with the O Positive Blood Type Diet, such as grilled or baked meats, salads, and vegetable sides. Request modifications to accommodate your dietary needs.

What foods are recommended to eat on the O Positive Blood Type Diet?

The O+ Blood Type Diet suggests you chow down on high-protein foods like lean meats, fish, and poultry. On a budget, you can still stick to the O+ diet by opting for cheaper protein sources like canned tuna and chicken thighs. Load up on affordable fruits and veggies like bananas and carrots, and skip the pricier nuts.

  • High-protein foods: Chicken breast, salmon, turkey, canned tuna, chicken thighs, eggs
  • Fruits: Apples, bananas, oranges
  • Veggies: Spinach, carrots, broccoli
  • Nuts: Almonds, walnuts, cashews

What foods should be avoided on the O Positive Blood Type Diet?

The O Positive Blood Type Diet recommends avoiding certain foods to optimize health and enhance the effectiveness of the diet. Here are 5 restricted food groups with examples for each group:

  1. Dairy Products: Avoid dairy such as milk, cheese, and yogurt, as they can cause digestive issues in individuals with O-positive blood type.
  2. Grains: Eliminate grains like wheat, barley, and corn, which can lead to inflammation and weight gain.
  3. Legumes: Do not consume legumes such as beans, lentils, and peanuts, as they can interfere with digestion and nutrient absorption.
  4. Processed Foods: Avoid processed foods like packaged snacks, sugary drinks, and fast food, as they are often high in unhealthy fats, sugar, and additives.
  5. High Sugar Foods: Steer clear of foods with high sugar content, including candies, cakes, and sodas, as they can contribute to weight gain and increase the risk of chronic diseases.

Individuals with specific health conditions like diabetes should avoid high glycemic index foods like white bread, sugary cereals, and sweetened beverages, while individuals with high blood pressure should limit their intake of sodium-rich foods like processed meats, canned soups, and pickles.

What are some O Positive Blood Type Diet recipes?

The O Positive Blood Type Diet recommends incorporating meals that consist of lean proteins, fresh vegetables, and whole grains. Here are five recipes that are compatible with this diet:

  1. Vegetable Omelet: Start your day with a nutritious breakfast by preparing a vegetable omelet using 2 eggs, 1 cup of spinach, 1/4 cup of bell peppers, and 1/4 cup of onions.
  2. Grilled Chicken Salad: For lunch, enjoy a grilled chicken salad with 2 cups of mixed greens, 1/2 cup of tomatoes, 1/2 cup of cucumbers, and 1/4 avocado, topped with a dressing made from 1 tablespoon of lemon juice and 1 tablespoon of olive oil.
  3. Pan-Seared Salmon: As a dinner option, try pan-seared salmon served with 4 ounces of salmon, steamed broccoli, and 1/2 cup of quinoa.
  4. Fruit and Nut Trail Mix: For a tasty snack, make a fruit and nut trail mix using 1/4 cup of almonds, 1/4 cup of walnuts, 2 tablespoons of dried cranberries, and 2 tablespoons of blueberries.
  5. Lean Beef Stir-Fry: Another dinner option is a lean beef stir-fry made with 4 ounces of lean beef, 1 cup of mixed vegetables (such as broccoli, bell peppers, and carrots), and 2 tablespoons of low-sodium soy sauce.

What is the typical meal plan for the O Positive Blood Type Diet?

The typical meal plan for the O Positive Blood Type Diet includes lean proteins, fresh vegetables, and whole grains. Here is a 7-day sample meal plan:


  • Scrambled eggs (2) with spinach (1 cup) and quinoa (1/2 cup)
  • Fresh fruit (1 medium-sized)


  • Grilled chicken (4 oz) or turkey (4 oz) on a bed of mixed greens (2 cups)
  • Colorful vegetables like bell peppers (1/2 cup), tomatoes (1/2 cup), and cucumbers (1/2 cup)
  • Vinaigrette made with olive oil (1 tbsp) and lemon juice (1 tbsp)


  • Handful of almonds (1 oz) or carrot sticks with hummus (1/4 cup)


  • Grilled salmon fillet (4 oz) with skin
  • Steamed broccoli (1 cup)
  • Brown rice (1/2 cup)
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What is the scientific background supporting the O Positive Blood Type Diet?

There’s limited scientific backing for the O Positive Blood Type Diet. A systematic review published in the American Journal of Clinical Nutrition in 2013 found no evidence to validate the health benefits of blood-type diets.

How does the O Positive Blood Type Diet differ from diets for other blood types?

The O+ Blood Type Diet focuses specifically on high-protein foods like lean meats and fish, steering clear of dairy, grains, and legumes. In contrast, other blood type diets, like the A or B type diets, have their own set of recommended and restricted foods, often emphasizing plant-based or dairy options.

What is the difference between the O Positive and O Negative Blood Type Diets?

The O Positive Blood Type Diet focuses on high-protein foods like lean meats and fish, while the O-negative blood type diet is pretty similar but may have slight variations based on the book “Eat Right 4 Your Type” by Dr. Peter D’Adamo. However, it’s crucial to note that both diets lack strong scientific backing.