Dr. Oz, what's your action plan for all of us for the week? -Robin Meade, host of Ask Oprah's All Stars

For me it's about a very deep epiphany, and that's that food is sacred. When I walk in to a grocery store, to me it feels like I'm walking into a pharmacy. That's how powerful nutrients are to our body. So, my assignment is to tantalize your taste buds. I want you to push the limits a little bit and try foods you haven't tried before.

You know, pumpkin seeds without the salt. Steel cut oatmeal which I have for breakfast often in the morning. It takes about 10 minutes actually to make, not a lot longer and it tastes fabulous. It's got B vitamins, all kinds of crazy things that are good for ya. Black currents, same kinda thing. Anything with these dark colors, and especially pomegranates, for example, are great for ya, because those dark colors are there to give these nutrients that they need to protect themselves from the outside world. When you eat them you get those nutrients.

And finally, the egg, which is probably the best value in food out there. Wonderful source of protein. You wanna lose weight, have eggs for breakfast in the morning. And by the way, eggs do not elevate your cholesterol, being fat does. So cut out the sugar and start eatin' the eggs. You want solid important proteins. [It's] the only white food that I endorse.

I always sort of chortle to myself when people order, you know, the egg white omelet, which is basically a waste of your money. You know, the yolk is not what gets your cholesterol high. Eating cholesterol does not raise your blood cholesterol except for a rare percentage of Americans. Most Americans get big bellies and that's what gives them high cholesterol. And egg per se is - costs almost nothin'. Make sure you cook it so you don't get salmonella. But you're good to go in terms of your diet for a long, long time.

As a reminder, always consult your doctor for medical advice and treatment before starting any program.