DAY 1

BREAKFAST: • Pritikin Foods Classic Oatmeal – add a dash of and non- milk (or unsweetened ). Top with your own favorite fresh fruit. Making steamy bowls of oatmeal a part of your diet can help lower cholesterol, improve blood control, and provide staying power for the day ahead. • Coffee or tea if desired – add a splash of non-fat milk (or unsweetened soy milk) and/or a packet of sugar substitute (sucralose or stevia) to meet your palate’s preference. MID-MORNING SNACK (enjoy only if hungry):

• Apple or other Seasonal Fresh Whole Fruit. LUNCH: • Salmon Sandwich – combine a can of low-sodium salmon chopped cucumber, onion, and fresh dill. Sprinkle with Pritikin Foods All-Purpose Seasoning. Spread onto 100% whole- bread. Top with lettuce. It’s a great dose of heart-healthy omega-3 fatty acids. • Salad in a Second – at the market, pick up bags of pre-washed, pre-cut salad greens and vegetables. Simply pour the greens and vegetables into a large bowl and toss with one of Pritikin’s fat-free, low sodium dressings, such as Pritikin Foods Tangy Mustard Dressing to add a burst of flavor. AFTERNOON SNACK (enjoy only if hungry): • Pritikin Foods Green Split Pea Soup – heat up in the microwave this healthy twist on a hearty classic. This hearty soup is made with split peas and a delicious array of onions, carrots, celery, and spices. DINNER:

• Pritikin Foods Mushroom Orzo with Basil Spinach Pesto – whole orzo pasta topped with hearty mushrooms and a delicious spinach pesto sauce. All of the flavor of a hearty pasta dish without the heart-damaging saturated fat and cholesterol. Delivered straight to your door, this delicious pasta needs just a few minutes in the microwave. It includes a side of assorted steamed vegetables. • Chopped Veggies with Pritikin Foods Tuscan Sunshine Italian Dressing – chop up about any vegetables in your fridge such carrots, red onion, radishes, cucumbers, cauliflower, and broccoli florets and toss into a large bowl with lettuce and Pritikin Foods Tuscan Sunshine Italian Dressing. DESSERT (enjoy only if hungry): • 1 cup Seasonal Fresh Fruit.

7-Day Meal Plan DAY 2

BREAKFAST: • Yogurt and Fruit – a cup of vanilla Greek yogurt (fat-free, no added sugar) topped with sliced bananas, blueberries, strawberries, or your favorite seasonal fresh fruit. • Pritikin Foods Cowboy Hash – a delicious breakfast treat filled with a savory blend of butternut squash, red potatoes, onion, bell peppers, celery, and mushrooms. • Coffee or tea if desired - add a splash of non-fat milk (or unsweetened soy milk) and/or a packet of sugar substitute (sucralose or stevia) to meet your palate’s preference. MID-MORNING SNACK (enjoy only if hungry):

• Baby Carrots with oil-free Hummus – a bag of baby carrots is a crunchy snack that pairs well with creamy, -rich, chickpea-based hummus. LUNCH:

• Pritikin Foods African Stew – a rich blend of butternut squash, garbanzo beans, onion, carrots, green peas, and sweet potatoes in a richly-spiced sauce over tender brown rice. • Mixed Greens Salad – combine 2 cups of mixed greens with 1 cup of crunchy chopped vegetables, such as cherry tomatoes, cucumber sliced tomatoes, cucumbers), and lightly dress with Pritikin Foods Tuscan Sunshine Italian Dressing. All Pritikin salad dressings are oil-free, low in calorie density, and low in sodium – so now you can enjoy salad dressing guilt-free. AFTERNOON SNACK (enjoy only if hungry): • Handful of Seasonal Berries or Grapes. DINNER:

• Pritikin Foods Lemon Cod - Flaky, mild-flavored cod with a flavorful dill sauce, served with brown rice and steamed broccoli. Simply pop this dinner into the microwave, and then sit down to a delicious, culinary experience. • Roasted Vegetables with Pritikin Foods Heavenly Horseradish Balsamic Salad Dressing – easier than you think, you can create this decadent, rich dish in minutes. Preheat the oven to 400 degrees. In a large bowl, toss together ¼ cup of Pritikin Heavenly Horseradish Balsamic Salad Dressing, a tablespoon of minced garlic, a teaspoon of dried oregano with 2 cups of broccoli and cauliflower florets, and a sliced red and yellow bell pepper. Spread the vegetables out in a single layer onto a baking tray. A single layer will allow the veggies to roast instead of steam. Roast in the oven until golden brown. Take a peek after about 15-20 minutes to check the progress. Refrigerate leftovers for a “lavash lunch” tomorrow. DESSERT (enjoy only if hungry): • Fruit Smoothie – combine 1 cup non-fat plain Greek yogurt with ¾ cup crushed ice, ½ banana, and fresh or frozen berries. Blend until smooth. •

7-Day Meal Plan DAY 3

BREAKFAST: • Pritikin Foods Quinoa Oatmeal – top with some non-fat milk or unsweetened soy milk and cinnamon or apple pie seasoning (cinnamon, nutmeg, and allspice). • Navel Orange – it is better to eat your fruit than drink it. Calories from drinks do not curb your appetite as well as solid foods. Eat whole fruits. • Coffee or Tea if desired. Add a splash of non-fat milk (or unsweetened soy milk) and/or a packet of sugar substitute (sucralose or stevia) to meet your palate’s preference.

MID-MORNING SNACKS (enjoy only if hungry): • Pritikin Foods Minestrone Soup – if you are hungry, enjoy a steamy bowl of this classic Italian Minestrone soup made with whole-grain pasta and a mix of hearty beans and vegetables. LUNCH: • Roasted Veggies Wrapped in Lavash Bread – lavash bread is a Middle Eastern flatbread. Top with roasted vegetables from Day 2 dinner and roll into a wrap. You can spice it up with Pritikin Foods Green Grotto Sauce or Pritikin Foods Jerk Sauce. • Cantaloupe Salad with Lime, Mint, and Ginger – so refreshing! Cut half a cantaloupe into 1- inch cubes. Place the cubes in a bowl with 2 tablespoons fresh lime juice, 2 tablespoons freshly chopped mint, and 2 teaspoons of freshly grated ginger. Toss to blend. AFTERNOON SNACK (enjoy only if hungry): • Edamame beans – if you are hungry, snack on buttery tasting, edamame beans (soybeans in their pods). Sprinkle with lemon, pepper, or Pritikin All-Purpose Seasoning. Edamame beans are available as frozen pods from the supermarket or fresh in some markets. DINNER:

• Pritikin Foods Enchilada Bowl – this frozen entrée is with corn tortillas topped with a flavorful mix of black beans, tomato sauce, corn, onion, poblano chile peppers, bell peppers, and a sprinkle of cheese. • Easy-Peasy Bean Salad – open a can of butter beans (no salt added) and toss with chopped celery and green onions. Splash with Pritikin Foods Tuscan Sunshine Italian Dressing. DESSERT (enjoy only if hungry): • Berries and Yogurt – spoon about ¾ cup of fat-free Greek yogurt into a dessert bowl. Add a big handful of your favorite berries. Swirl in a packet of Splenda or stevia if you need a little extra sweetness.

7-Day Meal Plan DAY 4

BREAKFAST: • No-Fuss Egg Whites and Vegetables – this is so simple that you don’t even need to dirty a frying pan. Lightly spray the inside of a microwaveable bowl with canola oil non-stick cooking spray. Scramble your egg whites in the bowl. Add chopped up vegetables, black pepper, and your favorite no-salt seasoning blend, such as Pritikin Foods Everything Bagel Seasoning. Cover and microwave for about 1 to 2 minutes. Want to add a little spice? Try Pritikin Foods Green Grotto Hot Sauce. • Cantaloupe with Cottage Cheese – in a bowl place cut up cantaloupe and top with 1% no- salt-added cottage cheese. • Coffee or Tea if desired – add a splash of non-fat milk (or unsweetened soy milk) and/or a packet of sugar substitute (sucralose or stevia) to meet your palate’s preference.

MID-MORNING SNACK (enjoy only if hungry): • Pear – pears are a delicious source of fiber and antioxidants. LUNCH: • Pritikin Foods Black Bean Soup – hearty black bean soup flavored with bold spices and chipotle chili peppers in adobo sauce. • Baby Spinach Salad – top with sliced strawberries or mandarin orange slices and drizzled with your favorite balsamic dressing.

AFTERNOON SNACK (enjoy only if hungry): • Butternut Squash – steam or microwave pre-diced butternut squash. Season with a salt-free blend, such as Pritikin Foods Everything Bagel Seasoning.

DINNER: • Pritikin Foods Roast Turkey with Ancient – a delicious comfort meal delivered straight to you! This entrée features tender roast turkey with a unique medley of quinoa-based ancient grains, sweet potatoes, and dried fruit. • Beet and Mango Salad – this salad will have your taste buds singing! Stores nationwide now carry shrink-wrapped bags of cooked beets. Simply slice the beets and mix into a bowl of mixed greens with slices of mango, carrots, and a handful of fresh blueberries. Drizzle with Pritikin Foods Tuscan Sunshine Italian Salad Dressing. DESSERT (enjoy only if hungry): • Perfectly Pritikin “Ice Cream" – blend frozen fruit with slightly thawed bananas to create a frozen dessert that tastes like soft-serve ice cream.

7-Day Meal Plan DAY 5

BREAKFAST: • Pritikin Foods Oatmeal Supreme – creamy oatmeal made with whole grain rolled mixed with apples, bananas, and strawberries. • Coffee or Tea if desired – add a splash of non-fat milk (or unsweetened soy milk) and/or a packet of sugar substitute (sucralose or stevia) to meet your palate’s preference. MID-MORNING SNACK (enjoy only if hungry): • Pritikin Foods Heirloom Bean Soup – let your spoon dive into this robust soup made with a variety of beans and lentils mixed with a satisfying blend of red, yellow, and green peppers, onion, tomato, and flavorful spices. LUNCH: • Pritikin Foods Veggie Burger – your heart will love that a veggie burger contains zero saturated fat. Made with a satisfying combination of beans, vegetables, and savory spice. Top with a big slice of tomato and lettuce. If you opt eat it on a bun, choose one that is 100% whole grain. • Cayenne Cucumber Salad – mix 2 cups of sliced cucumbers with fresh lemon juice, paprika, and cayenne pepper to taste. Cucumbers have never tasted so good.

AFTERNOON SNACK (enjoy only if hungry): • Popcorn – snack on 2 cups of air-popped popcorn. Choose a fat-free, no-salt-added popcorn. DINNER: • Pritikin Foods Fusilli with Soy Meatballs – whole wheat fusilli pasta topped with hearty soy meatballs and a delicious tomato sauce, served with a colorful vegetable medley • Caesar Salad – mix romaine lettuce with this zesty Caesar dressing you can make in minutes. In a food processor or blender, mix the following ingredients till smooth and creamy: 1 box light silken , ¼ cup lemon juice, ¾ tablespoon Worcestershire Sauce, 2 tablespoons Dijon mustard, 2 cups white balsamic vinegar, 2 tablespoons minced garlic, 1 tablespoon apple juice concentrate (thawed) and 2 ounces of water. DESSERT (enjoy only if hungry): • Strawberries with Marsala – top fresh strawberries with a light drizzle of marsala wine or balsamic glaze.

7-Day Meal Plan DAY 6

BREAKFAST:

• Shredded Wheat with fruit – always read labels. Be sure to select shredded wheat with no added sugar or salt. If weight loss is your goal, choose hot over dried cereals as dry cereals are more calorie-dense. • Coffee or Tea if desired – add a splash of non-fat milk (or unsweetened soy milk) and/or a packet of sugar substitute (sucralose or stevia) to meet your palate’s preference. MID-MORNING SNACK (enjoy only if hungry):

• Jicama Sticks with Fresh Salsa – try the wonderfully crunchy, juicy, and sweet jicama for a crunchy change. It tastes like a savory apple. Peel off the skin with a knife and slice into dipping-style sticks. Dip into low-sodium salsa or Pico de Gallo. LUNCH: • Pritikin Foods Curry Tofu – a flavorful Jamaican curry sauce coats these tender, protein-rich tofu cubes over fragrant brown rice, with a side of mixed vegetables. AFTERNOON SNACK (enjoy only if hungry): • Fat-free Vanilla Yogurt – top fat-free, no sugar added vanilla yogurt with sliced peaches and a sprinkle of chopped walnuts. Nuts are a heart-healthy choice, but they are calorie-dense. As such, if weight loss is your goal, skip the walnuts. DINNER: • Pritikin Foods Poblano Salmon – with wild and brown rice and vegetables, enjoy the zesty poblano sauce atop lusciously roasted salmon. Poblanos are rich “meaty” chilis with just a hint of fire. • Carrot and Pineapple Salad – sweet and flavorful this salad feels more like dessert. In a large bowl combine 1 cup of diced, fresh pineapple, 2 carrots, shredded, juice of 2 limes, 1 tablespoon chopped fresh basil, 1 tablespoon chopped fresh mint, 1 teaspoon snipped chives, and freshly ground black pepper to taste. Let sit for 10 minutes. Chill and serve cold. DESSERT (enjoy only if hungry): • Seasonal Fruit – enjoy your favorite seasonal fresh fruit. In summer, eat those big gorgeous cherries or fragrant nectarines. Or, try something new like dragon fruit or papaya.

7-Day Meal Plan DAY 7

BREAKFAST: • Tropical Hot – top Pritikin Foods Classic Oatmeal with sliced pineapple, mango, and 1 tablespoon chopped walnuts. Nuts are a heart-healthy choice, but they are calorie-dense. As such, if weight loss is your goal, skip the walnuts. Top with nonfat milk or unsweetened soy milk for a creamier consistency • Coffee or Tea if desired - add a splash of non-fat milk (or unsweetened soy milk) and/or a packet of sugar substitute (sucralose or stevia) to meet your palate’s preference. MID-MORNING SNACK (enjoy only if hungry):

• Fresh Fruit – enjoy some brightly flavored fruit, such as easy-to-peel clementines or other seasonal fresh fruit LUNCH: • Pritikin Foods Butternut Squash Soup – a creamy soup crafted with a blend of flavorful spices producing rich aromas and a full-bodied texture. Simply heat in the microwave and enjoy. • Soft Veggie Taco - in the microwave, warm a corn tortilla between two slightly moistened paper towels, about 30 seconds. Then top with pinto beans (from a can of no-salt-added beans) lettuce, diced onions, and a low-sodium salsa. AFTERNOON SNACK (enjoy only if hungry): • Sugar Snap Peas – enjoy the satisfying crunch of sugar snap peas for a change of pace. Look for stringless varieties for easy eating. DINNER: • Pritikin Foods Ancient Grains and Squash – nutty, earthy flavors of ancient grains (red quinoa, millet seed, farro, wheat berries, and lentils) cooked in a lemon vinaigrette and seasoned with cumin, cayenne, and cinnamon. Paired perfectly with roasted butternut squash and served with a side of colorful carrots, zucchini, yellow squash, broccoli, and cauliflower. • Tangy Spinach and Mushroom Salad – you can make this delectable salad in minutes. Simply toss a pint of pre-cut, pre-washed mushrooms into a pre-heated pan (hint: heat the wok with a splash of white wine instead of oil). Serve warm over pre-washed baby spinach and toss with Pritikin Foods Tangy Mustard Salad Dressing. DESSERT (enjoy only if hungry): • Pritikin Foods Chocolate Mousse – top this chilled, chocolatey delight with fresh raspberries. With the Pritikin Program desserts can be part of a healthy lifestyle.

7-Day Meal Plan