28-Day Pritikin Diet Meal Plan for Weight Loss
Week 2
Day 8
B: Rolled oats with banana & cinnamon
S: Berries & almonds
L: Brown rice with lentils & spinach
S: Cherry tomatoes & cucumber
D: Grilled chicken, roasted carrots, quinoa
Day 9
B: Smoothie with kale, berries, chia
S: Apple & walnut halves
L: Barley vegetable soup
S: Celery with hummus
D: Broiled cod, steamed broccoli, sweet potato
Day 10
B: Whole wheat toast, avocado, tomato
S: Orange slices
L: Quinoa salad with beans & herbs
S: Zucchini slices, salsa
D: Grilled tofu, brown rice, stir-fried vegetables
Day 11
B: High-fiber cereal with soy milk
S: Banana & pumpkin seeds
L: Lentil chili with side salad
S: Sliced peppers
D: Baked salmon, farro, steamed kale
Day 12
B: Millet with raisins, cinnamon
S: Grapes & green tea
L: Chickpea wrap with lettuce, tomato
S: Radish & cucumber
28-Day Pritikin Diet Meal Plan for Weight Loss
D: Turkey breast, roasted sweet potato, green beans
Day 13
B: Fruit salad with flaxseed & yogurt
S: Carrot sticks
L: Tofu stir-fry with quinoa
S: Pear
D: Veggie stew with brown rice
Day 14
B: Scrambled tofu with peppers
S: Peach
L: Whole grain pasta salad with beans
S: Cucumber with vinegar
D: Baked halibut, mashed cauliflower, green peas
Week 3
Day 15
B: Steel-cut oats, blueberries
S: Apple slices
L: Lentil soup with whole grain toast
S: Carrots & hummus
D: Grilled turkey, roasted veggies, bulgur
Day 16
B: Smoothie with spinach & mango
S: Nuts & pear
L: Rice bowl with edamame & carrots
S: Cherry tomatoes
D: Tofu, brown rice, bok choy
Day 17
B: Bran cereal with soy milk
S: Banana
L: Chickpea & quinoa salad
28-Day Pritikin Diet Meal Plan for Weight Loss
S: Sliced bell peppers
D: Baked cod, sweet potato, asparagus
Day 18
B: Avocado toast
S: Peach
L: Bean soup with salad
S: Sliced cucumbers
D: Grilled chicken, farro, broccoli
Day 19
B: Fruit bowl with chia
S: Green tea & almonds
L: Lentil & kale salad
S: Radishes
D: Stir-fried shrimp with veggies
Day 20
B: Millet with chopped dates
S: Apple & peanut butter
L: Barley soup
S: Zucchini & salsa
D: Baked tofu, steamed veggies, brown rice
Day 21
B: Oatmeal with banana
S: Berries & sunflower seeds
L: Sweet potato & bean bowl
S: Celery
D: Baked salmon, steamed kale, quinoa
Week 4
Day 22
B: Rolled oats with berries
S: Apple & almonds
28-Day Pritikin Diet Meal Plan for Weight Loss
L: Brown rice, black beans, salsa
S: Carrot sticks
D: Grilled turkey, roasted vegetables
Day 23
B: Smoothie with spinach & flax
S: Pear
L: Tofu with stir-fry vegetables
S: Cherry tomatoes
D: Broiled cod, sweet potato
Day 24
B: High-fiber cereal, soy milk
S: Orange slices
L: Barley & bean soup
S: Zucchini
D: Grilled chicken, farro, broccoli
Day 25
B: Whole wheat toast, tomato
S: Green tea, apple
L: Lentil wrap
S: Radishes
D: Veggie chili, salad
Day 26
B: Tofu scramble
S: Banana
L: Quinoa & bean salad
S: Cucumber slices
D: Shrimp, brown rice, asparagus
Day 27
B: Warm millet, raisins
S: Berries
L: Chickpea stew
28-Day Pritikin Diet Meal Plan for Weight Loss
S: Sliced bell peppers
D: Baked halibut, roasted carrots
Day 28
B: Smoothie with kale, mango
S: Peach
L: Lentil salad
S: Carrot & celery
D: Grilled chicken, steamed vegetables, quinoa
Grocery List Highlights
- Whole grains: oats, brown rice, quinoa, farro, millet, barley
- Legumes: lentils, black beans, chickpeas, edamame
- Vegetables: spinach, kale, broccoli, carrots, peppers, cucumbers, zucchini
- Fruits: berries, bananas, apples, pears, oranges, peaches
- Protein: tofu, tempeh, salmon, cod, turkey breast, chicken breast
- Pantry: chia seeds, flaxseed, hummus, salsa, low-sodium broth
Prep Tips
- Batch-cook grains and legumes on Sunday for the week
- Pre-chop vegetables and store in containers
- Prepare 2-3 dressings/sauces (oil-free) for flavor
- Use glass containers for grab-and-go meals/snacks
- Bake proteins in batches (tofu, fish, chicken) to save time
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