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Pritikin diet plan for beginners

Starting out with the Pritikin diet plan can seem a bit daunting, but it's really about making small, manageable changes. It centers on filling up with natural, whole foods and cutting back on the processed stuff. This approach helps ease you into a healthier lifestyle without feeling overwhelmed.

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Diet plan grocery list

  • Spinach
  • Broccoli
  • Carrots
  • Tomatoes
  • Bell peppers
  • Apples
  • Bananas
  • Oranges
  • Strawberries
  • Blueberries
  • Chicken breast

  • Turkey breast
  • Salmon
  • Cod
  • Tuna
  • Brown rice
  • Quinoa
  • Oats
  • Lentils
  • Black beans
  • Chickpeas
  • Greek yogurt

  • Skim milk
  • Almonds
  • Walnuts
  • Olive oil
  • Sweet potatoes
  • Zucchini
  • Cucumbers
  • Mushrooms
  • Whole wheat bread
  • Eggs
  • Garlic

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Article Reviewed
• Written by Roxana Grabowska.
• Published on July 2, 2024.
• Updated on August 8, 2024.

Diet plan overview

The Pritikin diet plan for beginners is designed to ease you into a healthier lifestyle with its focus on natural, unprocessed foods. It's all about starting with simple steps towards incorporating more fruits, vegetables, and whole grains into your diet.

This approach aims to make healthy eating more approachable and sustainable, providing a foundation that encourages lasting dietary changes without feeling overwhelming.

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Foods to eat

  • Whole Grains: Start with easy-to-prepare options like oatmeal, whole wheat pasta, and brown rice.
  • Fresh Vegetables: Stock up on a variety of vegetables, such as spinach, carrots, and bell peppers, to easily add to meals.
  • Lean Proteins: Chicken breast, turkey, and fish are good choices to incorporate into your diet.
  • Fruits: Include apples, bananas, and oranges which are easy to eat on-the-go.
  • Legumes: Lentils and black beans are nutritious and simple to prepare in various dishes.
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Food is the most important tool in my medical toolbox. It works faster, better, and is cheaper than medication.

Mark Hyman, MD

Foods not to eat

  • Fried Foods: Steer clear of fried chicken, french fries, and other fried items that contradict the low-fat principles of the diet.
  • High-Fat Dairy: Avoid cream, full-fat milk, and rich cheeses.
  • Sugary Beverages: Soft drinks, sweetened teas, and fruit juices should be avoided.
  • Processed Meats: Skip sausages, bacon, and deli meats which are high in fats and preservatives.
  • Snack Foods: Limit consumption of chips, cookies, and other processed snacks.

Main benefits

The Pritikin diet plan for beginners introduces a manageable path towards better health without overwhelming changes, fostering gradual and sustainable improvements in eating habits. It also helps to naturally regulate blood pressure from the start, promoting a healthier heart.

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📊 Recommended food breakdown (Source)

How to budget on this diet plan

Ease into it by using ingredients you already have. Introduce one new whole food at a time—like quinoa or kale—to avoid overwhelming your grocery budget. Keep an eye out for sales on fresh produce and stock up on staples like brown rice when they're discounted.

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Meal Plan for Pritikin Diet Plan for Beginners

Day 1

  • Breakfast: Oats with skim milk and strawberries
  • Lunch: Quinoa salad with spinach, tomatoes, and Greek yogurt
  • Dinner: Grilled chicken breast with brown rice and steamed broccoli
  • Snack: Apple and a handful of almonds

Calories: 1600  Fat: 45g  Carbs: 210g  Protein: 100g

Day 2

  • Breakfast: Whole wheat toast with Greek yogurt and blueberries
  • Lunch: Lentil soup with carrots, bell peppers, and garlic
  • Dinner: Baked salmon with sweet potatoes and steamed zucchini
  • Snack: Orange and walnuts

Calories: 1650  Fat: 47g  Carbs: 215g  Protein: 95g

Day 3

  • Breakfast: Green tea, oats with skim milk, and banana
  • Lunch: Brown rice with black beans, cucumbers, and tomatoes
  • Dinner: Grilled turkey breast with quinoa and steamed mushrooms
  • Snack: Apple and a handful of almonds

Calories: 1550  Fat: 42g  Carbs: 205g  Protein: 90g

Day 4

  • Breakfast: Whole wheat toast with Greek yogurt and blueberries
  • Lunch: Spinach salad with grilled chicken, bell peppers, and balsamic vinegar
  • Dinner: Baked cod with brown rice and steamed broccoli
  • Snack: Orange and walnuts

Calories: 1600  Fat: 45g  Carbs: 210g  Protein: 100g

Day 5

  • Breakfast: Green tea, oats with skim milk, and banana
  • Lunch: Chickpea salad with spinach, tomatoes, and cucumbers
  • Dinner: Grilled tuna with quinoa and steamed zucchini
  • Snack: Apple and a handful of almonds

Calories: 1550  Fat: 42g  Carbs: 205g  Protein: 90g

Day 6

  • Breakfast: Whole wheat toast with Greek yogurt and strawberries
  • Lunch: Quinoa with black beans, bell peppers, and garlic
  • Dinner: Baked chicken breast with sweet potatoes and steamed broccoli
  • Snack: Orange and walnuts

Calories: 1600  Fat: 45g  Carbs: 210g  Protein: 100g

Day 7

  • Breakfast: Green tea, oats with skim milk, and banana
  • Lunch: Brown rice with lentils, carrots, and tomatoes
  • Dinner: Grilled turkey breast with quinoa and steamed mushrooms
  • Snack: Apple and a handful of almonds

Calories: 1550  Fat: 42g  Carbs: 205g  Protein: 90g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

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⚠️ Keep in Mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article Reviewed
• Written by Roxana Grabowska.
• Published on July 2, 2024.
• Updated on August 8, 2024.

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