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Week Two

14-Day Pritikin Meal Plan

14-Day Meal Plan for Health and Weight Loss

Every day for 14 days, you won’t have to worry about what to eat. Just follow this easy Pritikin Meal Plan, which includes breakfast straight through to evening dessert. Its focus is simple meals. You’ll never get lost in complicated recipes.

Week Two Shopping List

Grocery List for Your Healthy Meal Plan

WHOLE GRAINS: Bagel, whole wheat Barley (not pearled variety) Cereal, shredded wheat or crisp brown rice cereal, no salt added, such as Erewhon Cous cous, whole wheat Oatmeal (rolled or quick cooking) Pancakes, whole wheat Pasta, whole wheat Pasta, whole wheat penne Pita bread, whole wheat Pizza crust (store-bought ready-to-roll-out whole-wheat pizza dough with low-sodium…

Day Eight | Bison: The Better Red Meat

Bison Is The Better Red Meat

Breakfast Shredded wheat or crisp brown rice cereal, no salt added, such as Erewhon, with 1 cup nonfat milk or soymilk and 1 cup fresh or frozen (and thawed) blackberries 1 cup tea or coffee with 1 tablespoon nonfat milk or soymilk and 1 packet of sugar substitute Midmorning Snack [sociallocker id=”16433″] 2 cups fresh,…

Day Nine | Feast On Fish

Crab Cake Dinner

Breakfast 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…

Day Ten | Veggie-Rich Soups

Vegetable Soups Are Ideal for Weigth Loss and Good Health.

Breakfast 2 whole-wheat buttermilk pancakes or waffles with 1 cup fresh berries 1 cup plain nonfat yogurt 1 cup tea or coffee with 1 tablespoon nonfat milk or soymilk and 1 packet of sugar substitute [sociallocker id=”16433″] Midmorning Snack 1 nectarine, plum, or tangerine. A diet rich in whole fruits and vegetables is great not…

Day Eleven | Eat Beans, Shed Fat

Want to live to 100? Eat more beans.

Breakfast 1 cup of oatmeal cooked with nonfat milk or soymilk, topped with chopped pineapple and mango and 1 tablespoon chopped walnuts. Grapefruit 1 cup tea or coffee with 1 tablespoon nonfat milk or soymilk and 1 packet of sugar substitute Midmorning Snack 1 to 2 cups easy bean and veggie soup. Add leftover vegetables…

Day Twelve | Go For Whole Grains

Choose whole grains for health and weight loss.

Want loads of nutrition? Go for whole grains. They’re delicious, too! Why settle for wimpy white cotton bread when you can complement your sandwiches with the boldness of hearty whole-grain wheat or rye.

Day Thirteen | Potatoes Are Good For You!

Potatoes are good for you.

Breakfast 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…

Day Fourteen | Enjoy Fruit, Not Juice

Eat Fruit, Not Juice

Breakfast 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…

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