Plan To Lose Weight

Healthy Meal Plan For Weight Loss | 5-Day Free Menu

You will learn about a variety of nutritious, filling and healthy foods and snacks that assist you to not only weigh less, but also feel at your best.

Day 1

Breakfast overnight oats with fresh raspberries in a jar


  • Oatmeal topped with Frozen or Fresh (No Sugar added) Fruit

    If you switch from the cold, dried cereal, to one filled with warm whole grain cereal and fruits You’ll consume about 100 calories less per day. A simple adjustment to your eating habits could aid in losing about 10 pounds in a single year. Additionally, hot cereals have greater “staying capacity.” It can make you feel fuller and last longer than dry cereal.

  • Tea or Coffee or Tea

    If you wish, include a small amount of nonfat milk or soymilk , and an ingredient of sugar substitute (a great option would be Splenda).

Lunchtime Snack (enjoy only if you are hungry)

  • Veggie-Salsa Tortilla

    1 corn tortilla that has been steamed with fresh or grillable vegetables (such as the green bell peppers tomatoes, and so on) and no-added salt salsa.

    The tortilla can be heated between lightly dampened towelettes in the microwave around 1 minute. Then, top with salsa and vegetables Fold in

  • 1. Navel Orange or 2 Tangerines


  • 2 cups mixed greens and 1 cup of Other Veggies, Chopped and dressed with aged Balsamic Vinegar

    For salads, take a bite out the tomato and lettuce box. Any kind of vegetables and fruits can be incorporated into your salad. Try chopping sweet potatoes and yellow squash and red bell peppers. the red cabbage red onions, and many more.

    Always remember that none of the oils, even the so-called “good” oils can be considered to be as a food that can help you lose weight. The oil you apply to your salad could result in the same amount of calories as the scoop of premium Ice cream.

  • Delicious Italian-style White Bean Soup

    Create your own. It’s easy! From a 14-ounce container of cannelini beans that are salt-free Scoop out two tablespoons beans. Puree the remainder. In a medium nonstick pan cook 5 cloves of garlic chopped until they are translucent. Add 2 cups of low-sodium chicken broth, an escarole head diced, or an entire bag of chopped frozen spinach. Let it simmer for around 15 minutes. Add the pureed beans along with red pepper flakes and black pepper to taste and cook for 1 minutes more. Serve with the beans that you spooned out, and If you like, some cut green bell pepper. Refrigerate or freeze the portions you don’t consume for quick soup preparation for a later evening meal, lunch or even dinner.

Mid-afternoon Food (enjoy only if you are hungry)

  • 6-ounces of Nonfat Plain or No-Sugar-Added Yogurt , with Your Choice of Berries Sprinkled throughout

    Particularly popular with people who attend Pritikin Longevity Center are Greek yogurts. Pritikin Longevity Center are Greek-style yogurts like Oikos or Fage. They are so rich and creamy tasting! If you’re in need of a little sweetness to offset the tartness, simply add some diced bananas, or mix into one packet Splenda

  • 1 Apple



  • Salad

    A massive Farmer’s Market salad that features a range of seasonal fresh produce and fresh herbs like baby arugula, radicchio and fresh baby arugul as well as red wine vinegar that has been sassed with a touch of horseradish. Take a trip to the local Farmer’s Market each week, and ask the sellers “What’s fresh and delicious this week? What are the best ingredients in my next salad?”

  • The salmon is served mixed with Sweet Chili Sauce (3 1/2 to 4 Ounces)

    Get the Recipe>

    If you dine out and order fish, ask that the fish isn’t marinated or salted with fat-rich ingredients such as butter and olive oil. Better cooking methods include broiling, steaming, or grilling.

  • Baked potato with two Tablespoons Sour Cream that is fat-free and a Sprinkle of Chives or Scallions

    Contrary to what many people believe potatoes are actually a fantastic food that can help you shed weight. It’s the things we put on the top of our potatoes – cheese, butter and bacon bits that transform them into weight-loss food items.

Dessert (only if hungry)

  • Mixed Berries



  • Egg White Omelet

    Egg white omelet filled with just 1 cup various grillable vegetables, including bell peppers, onions broccoli and mushrooms as well as a dollop of nonfat ricotta.

  • Hash Browns

    In a nonstick pan, misted with cooking oil spray cook until the potatoes are brown. Stir fry diced baked potatoes topped with chopped onions, slices of green bell pepper freshly ground black pepper and the spice paprika.

  • Bowl of Blueberries, Fresh or frozen (No Sugar added)

  • The Tea, or the Hot Cocoa If you’d like, hot cocoa or tea

    Yes! Cocoa can be a part of an healthy diet plan for weight loss! To make cocoa, mix soymilk or nonfat milk one tablespoon of cocoa powder as well as 1 bag of sugar substitute like Splenda (if you want).

A mid-morning snack (enjoy only if you’re hungry)

  • A Large Handful of Grapes

    Like fruits, they are great for weight loss due to the fact that they’re “big” food items, that is, food items that are packed with water and fiber. When you eat “big” food items you’ll eat lots in food (which can satisfy cravings) and not eating a great deal of calories.

    Here’s an excellent example: for the same calories in one handful of peanuts (about two pounds) You can consume 2 1/2 tons of fresh strawberries (about five of the green boxes that strawberries are packaged in.) A diet of “big” fruits and vegetables like salads, strawberries as well as other vegetables and fruits will stop the urge to eat from leading you to places you’d rather not take you.


  • Salad

    Huge salad of baby spinach with Pritikin-Style Thousand-Island Dressing, which is less than one-quarter of the sodium and calories of regular Thousand Island Dressing. This is a great gift to keep the heart and your waistline! To make dressing, mix with care three ingredients: 3/4 cup pure fat-free Greek yogurt 1/2 cup fat-free Sour cream, 3 cups of unsweetened keto ketchup with low sodium (good one is Westbrae) 1/2 teaspoon oregano and 1/2 teaspoon of granulated garlic.

  • Turkey Sandwich

    Sandwich of fresh-roasted turkey breast (3 1/2 to 4 pounds) with two slices of whole-grain, low-sodium bread, with a variety of vegetables such as baby greens and slices of tomatoes. Spread the bread on top using 1 tablespoon stone-ground low-sodium mustard.

    Did you be aware that rolls and bread are the number. one food source for salt within the American diet, containing more than double the amount of sodium as salty junk foods including potato chips? That’s why it’s important to choose low-sodium versions of bread (a top one can be found at Food for Life).

Mid-afternoon Food (enjoy only if you are hungry)

  • Pear

  • Popcorn Air-popped or fat-free microwave popcorn

    Do you realize that it requires two two quartsof air-popped popcorn to provide the amount of calories found in just twenty potato chips? Take some fruit along in addition to the popcorn to increase the amount of satiety it provides!


  • Veggie Burger on a Whole-Wheat Bun with Roasted Red Bell Peppers

    Maintain in your refrigerator or freezer with a bag of veggie hamburgers (look for varieties with low-sodium). The Veggie Burger is a healthier choice for your heart and waistline than meat burgers made from ground. The patties made of vegetables contain less than half the calories as traditional red meat patties and they’re free of heart-breaking saturated fat. Additionally, they’re easy to prepare, taking just 2 or 3 minutes by microwave. While you toast your whole wheat bun, pull from your fridge the container of cooked red bell peppers. add to your veggie patty two delicious slices. Sprinkle the buns with a dash of reduced-sodium Dijon mustard.

  • Steamed Fresh Vegetables

    1 . or greater cups (it’s difficult to overindulge with fresh vegetables!) of fresh, steamed vegetables such as broccoli, asparagus, and/or cauliflower, topped with the juice of a lemon and garlic sauteed.

Dessert (only if hungry)

  • Fresh Berries

    1 cup of fresh strawberries, either plain, or drizzled with 1 tablespoon of balsamic vinegar, or Marsala wine



  • Warm Whole-Grain Cereal with Blueberries

    Hot whole-grain cereal like oatmeal, cracked barley, wheat, or polenta. It is made from 1 cup of nonfat milk or soymilk and 1 cup of fresh or frozen blueberries.

    There are a variety of great options of whole grain hot cereals, ensure you purchase one that is free of added sugar or salt.

  • Tea or Coffee or Tea

    If you wish you would like to add a small amount of nonfat milk or soymilk , and one packet sugar replacement (a great option can be Splenda).

Midmorning Snack (enjoy only if hungry)

  • 1 Cup Diced Watermelon Other Fresh Fruit that is Seasonal

  • 1 Snack Bag with Baby Carrots


  • Vegetarian Chili

    Choose low-fat, low-sodium options that are fat-free or make your own.


    Get the Recipe>

  • One Ear from Corn

    Did you realize the fact that 4 ears of corn have the same calories as one serving of French fries? (The corn is better tasting as well.)

Mid-afternoon Food (enjoy only if you’re hungry)

  • Cottage Cheese and fruit

    1 cup of 1%, no salt added cottage cheese, with 1/2 cup to 1 cup fresh diced fruits or pop-top canned fruit packed in water or juice without sugar.


  • Spinach Salad

    A large salad made of baby spinach as well as other fresh vegetables, including sliced carrots, tomatoes. Top it off by your favourite canned salt-free beans. Serve the salad with half a teaspoon of wasabi (to taste) and 3 to 4 tablespoons of rice vinegar.

    Find salt-free canned beans as the process of washing beans in the colander will remove only 30 percent of sodium added.

  • Chicken with Cherry Tomatoes

    Get the Recipe>

  • Brown Rice

    Add an interesting twist by adding freshly chopped garlic. In the final minutes you can add fresh herbs such as thyme, Italian parsley, and almost any other vegetable you’ve got available, including chopped celery, chopped cucumbers onions, tomatoes, and cucumbers.

Dessert (only if hungry)

  • Frozen Yogurt

    3/4 cups frozen strawberry sugar-free nonfat yogurt, topped with fresh or frozen strawberries that are unsweetened

4th DAY

Nonfat Yogurt or Nonfat Yogurt with no sugar added.


  • 1 Cup Fresh Fruit

  • 1 Cup Plain Nonfat Yogurt or Nonfat Yogurt with no sugar added.

  • 1/2 Whole-Grain Bagel, Toasted. Serve with fat-free Cream Cheese or Ricotta Cheese that is nonfat and fresh Sliced Strawberries

  • Tea or Coffee or Tea

    If you want If you want to, add a bit of soymilk or nonfat milk and one packet sugar replacement (a great option would be Splenda).

A mid-morning snack ( only if hungry)

  • 1 to 2 cups of Bean-Rich, Veggie-Rich Low-Sodium Soup like…

    Red Bean and leftover Soup for Veggies

    Although there’s a lot of ready-to-eat bean and vegetable soup recipes that only require some time to cook on the stove making homemade soups is simple, and is a fantastic option to improve your health. The homemade soups are less sodium-laden, averaging 100 milligrams or less for a 2 cups of serving. By contrast, 2 cups of many canned soups contain a blood-pressure-busting 1,200 milligrams or more, a worrisome amount considering that health experts recommend consuming no more than 1,500 milligrams of sodium for the entire day. This is also a fantastic method to make use of all that leftover veggies in your crisper. Anything works with this recipe.

    Place in a soup pan 1 can of salt-free red beans (drained) four cups of low-sodium vegetable juice such as Knudsen’s Veggie Low-Sodium Juice 2-3 teaspoons of oregano italian-style seasoning, or 2 cups of the vegetables that are already in the fridge including celery, carrots, and onions. Chop the vegetables in rough pieces, then bring to boiling, then simmer until vegetables are soft and tender around 10-15 minutes. If desired, serve with 1 teaspoon of fat-free sourcream.


  • Tuna Sandwich

    Create a sandwich made of tuna (canned and preferably low-sodium, lightweight, and packed in the form of water) along with 1 teaspoon of nonfat mayonnaise or plain nonfat yogurt and chopped celery. Add onions. Serve by baby spinach, or spicy arugula, served on whole wheat bread (low-sodium)

  • Carrots and Pineapple Salad

    Get the Recipe>

Mid-afternoon Lunch ( only if hungry)

  • Sweet Potato

    Are you enjoying the delicious flavor that sweet potatoes provide? When you are home on Sundays prepare a pot of. Cover each in foil and bake for around 1 hour in a temperature of 425 degrees F or until their rich, sweet juices begin to leak out of the foil. When you get back to work the next week simply pop them in the microwave to get an instant warm-up. They’re packed with flavor and don’t require any additional toppings. If you’d like a bit of flavor, mix in one or two teaspoons of no-salt Dijon mustard, or add half a cup plain, nonfat Greek yogurt.


  • Salad served with Honey Mustard Dressing

    A huge salad that includes a variety of different lettuces, cucumbers, tomatoes, as well as any other vegetables that you can find in your refrigerator, including those that you’ve never thought to add to salads, but that actually taste good, like cut Fennel.

    Honey Mustard Salad Dressing

    Get the Recipe>

  • Cured Quinoa and Tofu

    Ah, quinoa. This nutritious, flavorful whole grain/seed is so full of nutrients that it can put refined grains such as white rice in the shade. Tofu is a great sidekick because it’s both a healthy choice for your waistline (per bite, it is believed to be about one-third the calories of chicken and meat) as well as heart friendly (tofu does not contain cholesterol or saturated fats that can cause artery damage.).

    Instructions: Wash the quinoa (about 1 cup) with cold water. In a medium-sized saucepan, combine the quinoa, one tablespoon of curry powder as well as 1 teaspoon of turmeric. Add 2 cups of low-sodium chicken broth, and bring to an unbeatable boil. Cover and cook until the broth is completely absorbed, about 15 minutes. Mix in 1 cup of chopped carrots and 1 cup firm cubes tofu. Serves approximately 4 cups. Store leftover portions in the fridge for a healthy, easy meal later on in the week.

Dessert (only if hungry)

  • Berry Mousse

    Blend till smooth and smooth. Pour in your favourite fresh berries, then silken tofu, add Splenda (if required) and a dash of vanilla extract.



  • Orange-Vanilla Oatmeal

    Do you think that oatmeal tastes boring? If you haven’t had the chef Anthony’s Orange-Vanilla Oatmeal, always a favourite among people at Pritikin. It’s an excellent food for losing weight and a great way to start your day off right.

    Find the Recipe>

  • Tea or Coffee or Tea

    If you wish If you want to, add a bit of nonfat milk or soymilk , and one package of sugar substitute (a great option can be Splenda).

Mid-morning Lunch ( only if hungry)

  • Hummus and Carrots

    Unpack a huge pack of carrots for babies, and dip them in freshly prepared, oil-free, salt-free Hummus. Simply mix using your processor, a container of chickpeas/garbanzo bean with no salt added tomato juice, fresh, tomatoes garlic, a jalapeno chili (if you prefer your hummus spicy and hot) and fresh herbs such as cilantro or dill. Add water depending on the desired consistency has been achieved.


  • Tomato Cream Soup

    Get the Recipe>

  • Butter Beans with Lemon and Scallions

    Butter beans are as tasty as they sound. Big juicy, meaty and full of flavor and have a mild taste that is great with strong, bold flavors like scallions and lemons.

    1 can of butter beans with no salt added
    Half cup of chopped scallions (also called green onions)
    Juice from half one lemon
    Flakes of red chili to taste
    Two to three cups of chopped fresh Romaine lettuce or baby Arugula

    In a large mixing bowl, mix butter beanswith scallions lemon juice along with pepper flakes. Sprinkle over lettuce leaves.

Mid-afternoon Lunch (enjoy only if you are hungry)

  • 1 to 2 cups of fresh Fruit

    Make use of the grocery store salad bars and purchase containers of freshly cut fresh fruit such as the melon.


  • Easy Tangy Salmon

    Skin side down four ounces of fish in a nonstick hot skillet and cook until nicely browned at the base, between 3 and 5 minutes. Then turn the heat up and cook until the center is translucent about up to three minutes. Transfer the salmon to a serving dish. In the skillet, put in 1/4 teaspoon of grated orange peel and 3 ounces of orange juice along with 1/2 cup white wine. Cook until the liquid is reduced by one-third, which is about three minutes. Mix in the fresh herbs of 1 teaspoon. Serve sauce over the salmon.

  • Soba Noodles With Spicy Cucumbers

    Making Soba (the Japanese word for buckwheat) noodles instead of white flour noodles is a great method to reduce calories. Soba is just 113 calories. A bowl of pasta made from white has around 200 calories. Additionally, soba noodles are packed with proteins, fiber and B vitamins.

    In a large bowl, mix:
    2 large cucumbers cut into wedges, seeds removed, and cut into slices
    1/2 cup of paprika
    Pinch cayenne pepper
    Pinch black peppercorns and freshly crushed
    1 Cup fresh juice of a lemon
    Let the cucumber mixture rest for a couple of minutes while you prepare 8 ounces of soba noodles following the directions on the package. After draining and cooking sobas, add them to bowl with the cucumber mixture, and then mix gently.

  • 1 to 2 Cups sauteed Spinach

    Place a 6-ounce bag of baby spinach washed and rinsed in a hot wok that is smoozing with a tiny amount of white wine or water as well as 1 tablespoon of lemon juice and minced garlic. Mix spinach until it is soft.

Dessert (only if hungry)

  • Fruit Smoothie

    Smoothies made with a blender using 1 cup plain nonfat yogurt and 3/4 cup crushed frozen ice, 1/2 banana and frozen or fresh fruits.