- 3-egg-white omelet stuffed with arugula, Swiss chard, and ¼ cup nonfat ricotta cheese, and fired up with red pepper flakes.
- 1 slice whole-wheat toast with 1 tablespoon almond butter (Go easy on the almond butter – or any type of nut butter – if you’re trying to lose weight because they are all dense with calories.)
- 1 cup tea or coffee with 1 tablespoon nonfat milk or soymilk and 1 packet of sugar substitute
- 1 apple
- 1 cup nonfat plain or no-sugar-added yogurt
- Easy Asian-style soup. Combine no-salt-added tomato sauce, chopped onion, minced garlic, bok choy, oyster mushrooms, and bean sprouts, and season with curry, a dash of chili garlic sauce, and 1 teaspoon low-sodium soy sauce. Bring to a boil on stovetop and simmer at moderate heat for about 20 minutes.
- Stir-fry with 4 ounces firm tofu, cubed, and 1 to 1½ cups broccoli and cauliflower florets, spiced with Tabasco sauce to taste.
- 1 cup fresh fruit.
Juice vs. Fruit
Do you think that fruit juices are good for you? And good for shedding weight? If so, you’ve got to check out The Juice Illusion Infographic.
- 1 orange
- 1-ounce serving baked potato chips (Good brand is Kettle Crisps) with ½ cup red pepper dip. For dip, mix together 1/3 cup canned roasted red peppers, 1 tablespoon fat-free sour cream, 1 tablespoon chopped fresh basil, and 1 tablespoon balsamic vinegar in blender.)
- 2 cups mixed salad greens dressed with 1 tablespoon fat-free plain yogurt blended with ½ tablespoon Dijon mustard.
- Elk Chops with Garlic and Sage Crust
- Steamed green beans
- 2 tablespoons cranberry sauce
- 1 cup spinach mashed potatoes. For 4 servings, thaw one box of frozen spinach and cook in 1 cup nonfat milk with a dash of nutmeg. Meanwhile, boil 2 pounds of potatoes. In a large mixing bowl, mash cooked potatoes with wire whip. Add the spinach/milk mixture, 2 tablespoons fat-free sour cream, and ½ teaspoon low-sodium mustard. Mix well. Serves 4.
- Bowl of cherries
14-Day Meal Plan
Get all 14 days of this healthy meal plan. Get the Meal Plan
There is nothing extreme about the Pritikin Diet except that it is extremely healthy. Pritikin Diet