Day Thirteen | Potatoes Are Good For You!

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

Don't listen to fad diets that ban potatoes. Potatoes are good for you! They're low in calorie density but very high in satiety (the ability to fill us up). Research has found that, calorie per calorie, potatoes are over three times more filling than white bread. That's important for weight loss because the more we fill up, the fewer calories we tend to eat overall.

Potatoes are good for you.

"The poor maligned potato," wrote Nathan Pritikin more than 30 years ago. Back then - and still today - many people think potatoes are a no-no food. Are potatoes good for you? Yes! Especially if you're trying to lose weight.


  • 1 cup hot cereal, such as oatmeal, barley, or cracked wheat, cooked with 1 cup nonfat milk or soymilk, and topped with ½ sliced banana and ½ cup blueberries.
  • 1 cup tea or coffee with 1 tablespoon nonfat milk or soymilk and 1 packet of sugar substitute (a good choice is Spenda).

Midmorning Snack

  • Veggie-Roll-Up. Roast or grill 1½ to 2 cups of veggies (such as zucchini, bell peppers, and onions) and roll in 1 whole-wheat wrap with 1 ounce of fat-free cheese. (Good choices of wraps are Garden of Eatin’ and Thin Thin.)
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  • 1 baked potato with ½ cup vegetarian chili. (Try a canned, low-sodium chili such as Healthy Valley). Other delicious, healthful potato toppers include fat-free sour cream, nonfat ricotta cheese, salsa, nonfat plain yogurt mixed with chives, or red pepper flakes and a teaspoon or two of plant sterol-enriched margarine like Benecol or Promise’s Activ.
  • Asian Veggie Stir-Fry. Add 1 to 1½ teaspoons dark sesame oil to a wok. Heat and add 6-ounce bag of cut, washed Asian-style veggies. Stir till cooked al dente, 3 to 5 minutes. Season with chili garlic sauce and 1 to 2 teaspoons low-sodium soy sauce to taste.
  • 1 cup fresh pineapple slices

Potato Power!

Are potatoes good for you? Yes! Especially if you're trying to lose weight. Learn the research-based facts from the doctors and dietitians at Pritikin. Potatoes Are Good For You

Midafteroon Snack

  • 1 to 2 cups freshly cut melon, such as cantaloupe, watermelon, or honey dew
  • 1 ounce 100% whole-wheat pretzels (Good brand choices are Barbara’s and Martin’s. Check nutrition label to make sure you’re eating just 1 ounce because all pretzels, whole-grain and refined grain alike, are dense with calories.)


  • 2 cups mixed salad greens dressed with 2 tablespoons muscot grape vinegar and 1 teaspoon low-fat Parmesan cheese
  • Roasted Lobster
  • 2 cups of steamed broccoli and baby squash with minced garlic and lemon juice
  • 1 cup cooked brown rice or basmati rice


  • Berry Mousse. Blend together till smooth and creamy your favorite fresh berries, silken tofu, Splenda, and a little vanilla extract.

14-Day Meal Plan

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

Day Fourteen

For weight loss and good health, enjoy whole fruit, not juice. Day Fourteen Menu

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