14-Day Pritikin Weight-Loss Plan Day 13

All Your Meals for Day Thirteen

Breakfast
1 cup hot cereal, such as oatmeal, barley, or cracked wheat, cooked with 1 cup nonfat milk or soymilk, and topped with ½ sliced banana and ½ cup blueberries.

1 cup tea or coffee with 1 tablespoon nonfat milk or soymilk and 1 packet of sugar substitute (a good choice is Spenda).

Mid-morning Snack
Veggie-Roll-Up. Roast or grill 1½ to 2 cups of veggies (such as zucchini, bell peppers, and onions) and roll in 1 whole-wheat wrap with 1 ounce of fat-free cheese. (Good choices of wraps are Garden of Eatin’ and Thin Thin.)

Lunch
1 baked potato with ½ cup vegetarian chili. (Try a canned, low-sodium chili such as Healthy Valley). Other delicious, healthful potato toppers include fat-free sour cream, nonfat ricotta cheese, salsa, nonfat plain yogurt mixed with chives, or red pepper flakes and a teaspoon or two of plant sterol-enriched margarine like Benecol or Promise’s Activ.

Asian Veggie Stir-Fry. 
Add 1 to 1½ teaspoons dark sesame oil to a wok. Heat and add 6-ounce bag of cut, washed Asian-style veggies. Stir till cooked al dente, 3 to 5 minutes. Season with chili garlic sauce and 1 to 2 teaspoons low-sodium soy sauce to taste.

1 cup fresh pineapple slices

Mid-afteroon Snack
1 to 2 cups freshly cut melon, such as cantaloupe, watermelon, or honey dew

1 ounce 100% whole-wheat pretzels (Good brand choices are Barbara’s and Martin’s. Check nutrition label to make sure you’re eating just 1 ounce because all pretzels, whole-grain and refined grain alike, are dense with calories.)

Dinner
2 cups mixed salad greens dressed with 2 tablespoons Muscot grape vinegar and 1 teaspoon low-fat Parmesan cheese

Roasted Lobster (see recipe below)

2 cups of steamed broccoli and baby squash with minced garlic and lemon juice

1 cup cooked brown rice or basmati rice

Dessert
Berry Mousse. Blend together till smooth and creamy your favorite fresh berries, silken tofu, Splenda, and a little vanilla extract.

Roasted Lobster

Serves 4

4 Florida lobster tails, deveined
¼ teaspoon cumin seeds
1 tablespoon paprika
1 tablespoon coriander
¼ teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon dried oregano
¼ teaspoon freshly ground black peppercorns
2 teaspoons low-sodium soy sauce

Toast and grind all spices. (To toast spices, place them over high heat in a small nonstick skillet on the stove. Toss them frequently until fragrant, about 2 minutes.)
Mix spices and soy sauce. Rub mixture over lobsters. Let them sit for 30 minutes. Meanwhile, preheat oven to 450? F.
Lay out lobsters on pans, such as roasting pans, Pyrex bakeware, or nonstick cookie sheets. Bake lobsters for 6 minutes.

Nutrition Information (per lobster): 140 calories, 2g fat, 0g saturated fat, 80mg cholesterol, 24g protein, 1g fiber, 200mg sodium

The Pritikin Edge: 10 Essential Ingredients for a Long and Delicious Life
You will find many more great food and healthy lifestyle tips in the new book The Pritikin Edge: 10 Essential Ingredients for a Long and Delicious Life by renowned cardiologist Robert A. Vogel, M.D., and Paul Tager Lehr, director of the Pritikin Longevity Center & Spa in Aventura, Florida. The Pritikin Edge is now available wherever books are sold, and includes:
75 recipes for flavorful and healthful dishes
A complete guide for dining out healthfully and deliciously
Quick-fix snacks and salad dressings
Sample menu plans 
Physical activities that are most effective for weight loss and heart health
Key strategies for stepping around stress and becoming a happier, more emotionally nourishing person. When it comes to heart disease, your head really is connected to your heart.