Day Fourteen | Enjoy Fruit, Not Juice

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

Enjoy fruit, not juice. Research shows that fruit juices promote excessive calorie intake just as sweet teas, sports drinks, and soft drinks do. Whole fruits, rich in both water but fiber, tend to help you feel satisfied longer than fruit juices or any sugar-sweetened drink.

Eat Fruit, Not Juice

Steer clear of calorie-laden beverages, especially if you’re trying to lose weight. That’s because the calories you drink are less satiating than the calories you chew. For example, after drinking a glass of orange juice, you’re more likely to consume more food (and more calories) than if you’d eaten a whole orange.


  • 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
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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.

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.

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

14-Day Meal Plan

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

Pritikin Diet

There is nothing extreme about the Pritikin Diet except that it is extremely healthy. Pritikin Diet

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