14-Day Pritikin Weight-Loss Plan Day 14

All Your Meals for Day Fourteen

Breakfast
3-egg-white omelet stuffed with arugula, Swiss chard, and ¼ cup nonfat ricotta cheese, and fired up with red pepper flakes.

1 slice whole-wheat toast with 1 tablespoon almond butter (Go easy on the almond butter – or any type of nut butter – if you’re trying to lose weight because they are all dense with calories.)

1 cup tea or coffee with 1 tablespoon nonfat milk or soymilk and 1 packet of sugar substitute

Mid-morning Snack
1 apple

1 cup nonfat plain or no-sugar-added yogurt

Lunch
Easy Asian-style soup 
Combine no-salt-added tomato sauce, chopped onion, minced garlic, bok choy, oyster mushrooms, and bean sprouts, and season with curry, a dash of chili garlic sauce, and 1 teaspoon low-sodium soy sauce. Bring to a boil on stovetop and simmer at moderate heat for about 20 minutes.

Stir-fry with 4 ounces firm tofu, cubed, and 1 to 1½ cups broccoli and cauliflower florets, spiced with Tabasco sauce to taste.

1 cup fresh fruit.

Mid-afternoon Snack
1 orange

1-ounce serving baked potato chips (Good brand is Kettle Crisps) with ½ cup red pepper dip. For dip, mix together 1/3 cup canned roasted red peppers, 1 tablespoon fat-free sour cream, 1 tablespoon chopped fresh basil, and 1 tablespoon balsamic vinegar in blender.)

Dinner
2 cups mixed salad greens dressed with 1 tablespoon fat-free plain yogurt blended with ½ tablespoon Dijon mustard.

Elk Chops with Garlic and Sage Crust (see recipe below)

Steamed green beans

2 tablespoons cranberry sauce

1 cup spinach mashed potatoes. For 4 servings, thaw one box of frozen spinach and cook in 1 cup nonfat milk with a dash of nutmeg. Meanwhile, boil 2 pounds of potatoes. In a large mixing bowl, mash cooked potatoes with wire whip. Add the spinach/milk mixture, 2 tablespoons fat-free sour cream, and ½ teaspoon low-sodium mustard. Mix well. Serves 4.

Dessert
Bowl of cherries

Elk Chops with Garlic and Sage Crust

Grass-fed, free-range wild game such as buffalo (bison), elk, and moose are low in saturated fat, less than other red meat options.

Serves 4

Four 5-ounce elk chops with the bone
1 tablespoon minced garlic
2 tablespoons chopped fresh sage leaves
1 tablespoon chopped fresh rosemary leaves
1 tablespoon juniper berries, ground
1 teaspoon ground black pepper
1 tablespoon ground coriander

Turn on broiler. Mix all the spices together. Coat the elk chops with spices. Place under a hot broiler for 2 minutes. Flip and cook for 1½ minutes more.

Nutrition Information (per serving): 168 calories, 2g fat, less than 1g saturated fat, 78mg cholesterol, 35g protein, 1g fiber, 83mg 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.