The Pritikin Diet & Eating Plan

Enjoy a superabundance of healthy, delicious foods without ever feeling hungry!

There is nothing extreme about the Pritikin Diet except that it is extremely healthy. In more than 100 studies published in peer-reviewed medical journals, the Pritikin Program of Diet and Exercise has been found to not only promote weight loss but also prevent and control many of the world's leading killers, including diabetes, hypertension, and heart disease.

Food Choices for a Lifetime of Good Health

"GO" | Recommended Foods
"GO" | Protein-Rich Animal Foods

Below are fish/poultry/meat choices rated from “Best” to “Poor”:

  • Best: Omega-3-rich fish (such as salmon, sardines, herring, mackerel, and trout). Choose at least 2 times weekly. If you’re using canned fish, such as canned sardines, select very-low-sodium or no-salt-added varieties.
  • Good: Most other fish, plus shelled mollusks (clams, oysters, mussels, scallops).
  • Satisfactory: Crustaceans (shrimp, crab, lobster),
    Poultry (white meat, skinless),
    Game meat (bison, venison, elk), optimally free-range and grass-fed.
  • Poor: Red meat (beef, pork, veal, lamb, goat). For all red meat choices, select cuts that are under 30% fat.

For optimal heart-health results, limit “Satisfactory” choices to no more than 1 serving per week and “Poor” choices to no more than 1 serving per month.

"GO" | Protein-Rich Plant-Based Foods
"GO" | Miscellaneous Foods (+Weight Loss Tips)
"Caution" | The Less, The Better
While "Caution" foods are not recommended, this list provides direction when food choices are limited.
"STOP" | Think About It First
When faced with foods in the “Stop” category, search for choices in the “Go,” and, if necessary, “Caution” foods. “Stop” foods, due to their high content of saturated fat, hydrogenated fat, cholesterol, and/or sodium, may significantly compromise your personal health goals. Be wary of headline-grabbing media stories that suggest otherwise. Unfortunately, the typical American diet is largely made up of “Caution” and “Stop” foods. Limit the following choices to less than once per month. None is optimal.

Food Education at the Pritikin Longevity Center

Five bountiful meals and snacks are served daily at the Pritikin Longevity Center. The Pritikin Diet works in part because you aren’t losing your mind while you’re losing weight. There’s no calorie counting, no deprivation, and no hunger. Instead, the focus is a lot of good food that is low in calorie density, naturally high in nutrients, and delicious. Each day, wellness education workshops and cooking classes led by Pritikin’s nutritionists and award-winning chefs teach all the basics for healthy Pritikin living at home. Topics include:

Learn More About the Healthiest Foods On Earth

Are You Ready to Get Started?

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Are you taking or considering a medication for weight loss?

By combining the Pritikin Program with Ozempic, Wegovy, or ZepBound, you can safely accelerate weight loss, reduce side effects, preserve lean body mass, and enhance long-term metabolic health for optimal success.