Day Nine | Feast On Fish

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

Many seafoods are rich in omega-3-fatty acids, a type of polyunsaturated fat that has been shown to protect against heart disease. That's why our Pritikin doctors and dietitians encourage you to feast on fish.

Crab Cake Dinner

Feast on fish today with our Pritikin Crab Cakes - a delectable combination of crab, veggies, garlic, egg whites, and salt-free Old Bay Seasoning -- and only 50 calories and 70 milligrams of sodium per cake. Wow!


  • Cook in the microwave ½ cup oatmeal, 1 cup nonfat milk, and 1 tablespoon raisins. Top with ½ sliced banana. We limit dried fruit like raisins because they are very-calorie-dense. Each bite packs a lot of calories.
  • 1 cup tea or coffee with 1 tablespoon nonfat milk or soymilk and 1 packet of sugar substitute.

Midmorning Snack

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  • 1 cup fresh fruit
  • 1 cup nonfat plain yogurt or no-sugar-added fruit yogurt


  • 1 to 2 cups of Carrot & Cilantro Soup (Thaw the Carrot & Cilantro Soup you have in your freezer from Day 6)
  • Veggie sandwich on-the-go. To make a healthy, low-calorie-dense sandwich at sandwich shops like Subway, ask for whole-wheat bread spread with mustard and loaded with as many fresh veggies as they can pile on that bread. You’ll get a nice, crunchy sandwich the size of a small football – lots of food, but not a lot of calories. Leaving the cheese off saves you 6 grams of saturated fat (the equivalent of a Burger King Whopper Jr. hamburger).
  • 2 kiwis

Midafternoon Snack

  • 1 cup corn and black bean salad. Combine 1 can of no-salt-added black beans, 2 cups of frozen corn kernels (thawed), ½ cup chopped green onions, and 1 cup fresh salsa. Refrigerate the extras for a future snack or side dish. Did you know that 1 cup of beans tallies up 12 to16 grams of fiber? You’d have to eat about eight slices of whole-wheat bread to get that much fiber. And the fiber in beans is cholesterol-reducing soluble fiber, which makes beans an excellent heart-healthy alternative to meat.


  • 2 cups tomato salad topped with freshly chopped basil leaves, 2 tablespoons balsamic vinegar, and 1½ teaspoons canola oil
  • 1 cup vegetable or bean soup
  • Crab Cake
  • 1 cup cooked quinoa


  • Grape Freeze. Wash seedless grapes and pat dry. Place them in the freezer and chill until hard. They’re cold, sweet, and crunchy, just like a Popsicle. They’re also great topped with a little plain nonfat yogurt.

14 Day Meal Plan

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

Day Ten

These vegetable soups will super-charge your health and weight loss. Day Ten Menu

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