Day Eight | Bison: The Better Red Meat

Pritikin Program's 14-Day Sample Meal Plan For Health and Weight Loss

Love red meat but trying to curtail your saturated fat intake? Try bison (buffalo), your dinner entree for Day 8. Think of it and other lean game meat like venison and elk as the “better” red meats. They usually have just 1 gram of saturated fat for each 3½-ounce serving.

Bison Is The Better Red Meat

Celebrate the start of your second week with Roasted Bison! But don’t go overboard. One game meat a week is the max, especially if you’re trying to improve your cholesterol profile.

Breakfast

  • Shredded wheat or crisp brown rice cereal, no salt added, such as Erewhon, with 1 cup nonfat milk or soymilk and 1 cup fresh or frozen (and thawed) blackberries
  • 1 cup tea or coffee with 1 tablespoon nonfat milk or soymilk and 1 packet of sugar substitute

Midmorning Snack

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  • 2 cups fresh, pre-washed, pre-cut veggies such as baby carrots, broccoli florets, and cauliflower florets, with ½ cup pinto bean dip. To make bean dip, combine 1/3 cup no-salt-added canned pinto beans, 2 tablespoons chopped red onion, fresh cilantro leaves, and lime juice, to taste. Blend in a food processor.

Lunch

  • 1 to 2 cups sautéed spinach. Pour a 6-ounce bag of pre-washed baby spinach in a hot wok sizzling with 1 teaspoon of peanut oil, 1 tablespoon of lemon juice, and minced garlic. Stir spinach till wilted.
  • 1 big sweet potato. Use the microwavable, individually shrink-wrapped varieties or take a regular sweet potato and just pierce it with a fork and microwave it. Or, when you have more time, wrap a sweet potato in aluminum foil and bake in the oven at 400° F for 45 minutes, or until soft. To give it a tangy flavor, mash your sweet potato and mix with grated orange peel or cinnamon.
  • 1 bunch of grapes

Our Best Bison Recipes

Check out these bison recipes, created by the award-winning chefs at Pritikin. “We think you’re really going to enjoy this meat’s sweet, rich flavor,” smiles Chef Anthony. The Healthier Red Meat – Bison Recipes

Midafternoon Snack

  • 1 cup nonfat vanilla yogurt, no sugar added. A good brand is Dannon Light & Fit.
  • 1 cup of fresh fruit.

Dinner

  • 2 cups lettuce greens with 2 tablespoons creamy-style dressing. To make dressing, mix together 3 ounces of plain nonfat yogurt, ¼ cup fat-free sour cream, ¼ cup nonfat milk, 3 ounces of low-sodium ketchup, ¼ teaspoon dried oregano, and ¼ teaspoon granulated garlic. Yields about 1½ cups. Refrigerate.
  • Roasted Bison. Grass-fed, free-range wild game such as buffalo (bison), elk, and moose are low in saturated fat and are therefore better options than traditional red meat.
  • 1 cup roasted potato spears and ½ corn on the cob with horseradish cream. To make cream, combine 1 tablespoon horseradish with 1 tablespoon fat-free sour cream or fat-free plain yogurt.
  • Optional: Garnish your dinner dish with cherry tomatoes stuffed with steamed broccoli blended with lemon juice, garlic, and fat-free sour cream.

Dessert

  • 1 cup fresh cherries
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14 Day Meal Plan

Get all 14 days of this healthy meal plan. Get the Meal Plan

Day Nine

Enjoy homemade crab cakes for dinner. Day Nine Menu

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