Day Fourteen | Enjoy Fruit, Not Juice

Written by
2.6 min read
Eat Fruit, Not Juice


  • 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

[sociallocker id=”16433″]

Midmorning Snack

  • 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.

Midafternoon Snack

  • 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


Scroll to Top

Are you taking or considering a medication for weight loss?

Combining the Pritikin Program with Semaglutide or other weight loss medications could potentially speed up weight loss, reduce side effects, preserve lean body mass, and support long-term metabolic health.