The blood type A diet assumes your blood type affects how your body responds to different foods. This is not a proven scientific conclusion — but according to the concept, those with type A blood should eat a diet rich in plants and whole foods. Meals largely focus on vegetables, fruits, whole grains, legumes, nuts, seeds, and lean plant proteins, similar to vegetarian or Mediterranean diets. Some blood type A meal plans allow for occasional consumption of fish or poultry. Red meats are generally not allowed.
Whether you prescribe to the theory of eating according to blood type, this plan does encourage eating habits that are widely recognized as healthy. You can use this meal plan framework to change your lifestyle or as a short-term detox or reset.
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Blood type A meal plan overview
Meals on a blood type A plan tend to be simple and balanced. A typical day might include:
- Oatmeal with fruit for breakfast
- A large vegetable-based salad with beans for lunch
- A grain bowl with vegetables and fish for dinner
- Fruit, nuts, or hummus with vegetables for snacks
There’s no calorie counting built into the plan. Instead, the focus is on food quality, variety, and consistency.
Foods you can eat
The blood type A meal plan relies on minimally processed foods such as:
- Leafy greens and other vegetables
- Berries, apples, citrus, and other fruits
- Brown rice, oats, quinoa, and other whole grains
- Beans and legumes
- Nuts and seeds
- Olive oil and other plant-based fats
- Optionally, fish in moderation
Foods you should avoid
- Beef, pork, and lamb
- Processed meats
- Full-fat dairy
- Highly processed foods
- Refined sugars
Pros
While the science behind blood type–specific eating is debated, there are several practical upsides to this plan.
- Encourages whole, minimally processed foods
- Naturally high in fiber, vitamins, and antioxidants
- May support heart health due to lower red meat intake
- Aligns well with plant-forward or vegetarian lifestyles
- Easy to adapt into long-term eating habits
- Emphasizes foods commonly recommended in general nutrition guidelines
For many people, the benefits come less from blood type matching and more from the overall improvement in food quality.
Cons
There are also important limitations to keep in mind.
- Limited scientific evidence supporting blood type–based nutrition
- Restricts red meat and dairy, which may not suit everyone
- Can feel overly restrictive for those who enjoy animal proteins
- May require extra planning to meet protein needs, especially for active individuals
- Not personalized beyond blood type, which oversimplifies nutrition needs
Because of this, the plan works best as a guideline, not a rigid rulebook.
Who the blood type A meal plan is best for
This meal plan may be a good fit if you:
- Prefer a plant-forward or mostly vegetarian style of eating
- Want a structured way to reduce processed foods
- Are looking for a gentler, whole-food–based approach
- Enjoy cooking with grains, beans, vegetables, and fish
It may be less ideal if you:
- Rely heavily on red meat for satiety or protein
- Are following a very low-carb or keto-style diet
- Have higher protein needs that are hard to meet with plant foods alone
7-day blood type A meal plan
This 7-day blood type A meal plan uses the recipes you listed as the main meals and adds simple, plant-forward snacks to help you stay satisfied between meals. The overall approach is veggie- and legume-heavy, with plenty of whole foods and easy assembly meals.
Day 1
Breakfast. Mixed fruit smoothie
Snack. Apple slices with almond butter
Lunch. Hummus wrap
Snack. Carrot sticks with hummus
Dinner. Spaghetti with charred tomatoes and shishito peppers
Day 2
Breakfast. Peanut butter banana oatmeal
Snack. Fresh berries
Lunch. Easy portobello tacos
Snack. Handful of walnuts
Dinner. Pizza burrito with easy pizza sauce
Day 3
Breakfast. Easy avocado toast
Snack. Orange or grapefruit
Lunch. Low-fat creamy mashed chickpea and veggie sandwich
Snack. Cucumber slices with hummus
Dinner. Easy black bean enchilada burgers
Day 4
Breakfast. Salted caramel cashew cacao chunk smoothie
Snack. Apple with sunflower seed butter
Lunch. Fast black bean burrito
Snack. Trail mix (nuts and seeds, no chocolate)
Dinner. Low-fat taco bowl
Day 5
Breakfast. Berry cobbler overnight oats
Snack. Banana
Lunch. Balsamic spinach wrap
Snack. Roasted chickpeas
Dinner. Pizza with veggies, chickpea sausage crumbles, and creamy drizzle
Day 6
Breakfast. Avocado pizza toast
Snack. Fresh fruit salad
Lunch. Fast Mediterranean wrap
Snack. Hummus with bell pepper strips
Dinner. Easy enchilada burrito
Day 7
Breakfast. Banana split overnight oats
Snack. Handful of almonds
Lunch. Flatbread with white bean purée and asparagus
Snack. Pear or apple
Dinner. Lentil and veggie stir-fry over brown rice
The blood type A meal plan promotes more vegetables and whole foods, with fewer processed ingredients. While the blood type connection itself isn’t strongly supported by research, the overall eating pattern is widely considered “healthy” — so it can still be a positive shift for people who enjoy plant-forward meals. As with any dietary approach, use it as a starting point and under the guidance of your physician.
Blood type A meal plan FAQs
Is the blood type A diet scientifically proven?
There is no strong scientific evidence showing that eating according to blood type improves health outcomes. Most benefits people experience likely come from eating more whole foods and fewer processed foods.
Can I eat meat on a blood type A meal plan?
Most versions of this plan recommend limiting or avoiding red meat, but some allow small amounts of fish or poultry. You can choose how strict you want to be.
Is the blood type A meal plan similar to a vegetarian diet?
Generally, the blood type A meal plan is vegetarian. Some variations include fish.
Will I lose weight on the blood type A meal plan?
Weight loss is possible, but not guaranteed. Results usually come from eating fewer processed foods and more fiber-rich meals.
Can I make adjustments to the meal plan?
Yes. You can use the blood type A framework as a starting point. Make adjustments to suit your health and energy needs.
More meal plans to reach your goals
If the blood type A plan isn’t right for you, explore these other meal plans:
