14-Day Pritikin Weight-Loss Plan Day 3

All Your Meals for Day Three

Breakfast
1 cup oatmeal cooked with water and topped with nonfat milk or soymilk, ½ cup of strawberries (fresh or frozen), ½ cup of blueberries (fresh or frozen) and 1 tablespoon chopped walnuts

1 cup tea or coffee with 1 tablespoon nonfat milk or soymilk and 1 packet of sugar substitute, such as Splenda.

Mid-morning Snack
1 cup diced watermelon
1 bag baby carrots

Lunch
1 to 2 cups canned vegetable and bean soup (good choices include low-sodium, fat-free varieties like Pritikin or Health Valley or frozen variety like Tabatchnick)

2 to 3 cups of mixed baby salad greens with Papaya Salsa (see recipe below)

Sandwich of fresh roasted turkey breast (3 ounces) with 2 slices of low-sodium, whole-grain bread with assorted veggies, like baby greens and sliced tomatoes. Smear the bread with 1 tablespoon of stone-ground mustard and 1 teaspoon nonfat mayonnaise.

Mid-afternoon Snack
1 cup fresh fruit

2 cups air-popped popcorn. A good ready-made brand is Bearito’s no-salt, no-oil variety. It takes 2 quarts of air-popped popcorn to equal the calories in just 20 potato chips.

Dinner
Big salad of romaine lettuce mixed with your own homemade salad dressing using fat-free sour cream or nonfat plain yogurt sassed up with a little mustard, vinegar, low-sodium ketchup, and/or hot sauce.

Veggie Burger (see recipe below) stuffed into whole-wheat pita bread with, if you desire, big slices of roasted red bell pepper.

1 cup of roasted baby red potatoes. Preheat oven to 400? F. Cut potatoes into bite-size pieces and toss with a teaspoon of canola oil, freshly ground black pepper, and thyme (fresh or dried). Put in Pyrex dish lightly misted with cooking spray. Bake until tender (about 40 minutes), tossing occasionally.

Dessert
Smoothie made in blender with 1 cup nonfat plain yogurt, ¾ cup crushed ice, ½ banana, and fresh or frozen berries.

Papaya Salsa

Makes twelve 1½-ounce servings

1 cup fresh papaya, diced small
2 teaspoons red onion, diced small
1 jalapeno pepper, very finely diced
4 ounces fresh lime juice
2 ounces red bell pepper, diced small
2 ounces cooked black beans
2 tablespoons fresh cilantro leaves, chopped
½ teaspoon black pepper

Mix all ingredients and let sit for 10 minutes.

Nutrition Information (per serving): 15 calories, 0g fat, 0mg cholesterol, 1g protein, 1g fiber, 7mg sodium

Veggie Burgers

Makes twelve 4-ounce patties
Freeze leftovers in single-serving freezer bags and enjoy for future lunches and dinners.

Oil spray
2 cups minced onion
1 cup minced shallots 
2 cups shredded carrots
2 cups green peas
2 cups frozen corn niblets
2 cups chopped asparagus
2 cups chopped green beans
1 cup diced mushrooms
2 teaspoons low-sodium soy sauce
3 cups whole-wheat pita bread crumbs
6 egg whites, whipped

Preheat oven to 375° F.
Heat large nonstick skillet over medium-high temperature. Lightly mist with oil spray. Sauté onions and shallots until translucent.
Add remaining vegetables and low-sodium soy sauce, stirring frequently until tender. Let stand 5 minutes.
Add cooled vegetables to pita bread crumbs. Fold in egg whites and form patties.
Bake for 12 minutes (or until golden brown) on nonstick baking sheet, flipping patties halfway through.

Nutrition Information (per patty): 271 calories, 1g fat, 0g saturated fat, 0mg cholesterol, 10g protein, 6g fiber, 84mg 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.