14-Day Pritikin Weight-Loss Plan Day 6

All Your Meals for Day Six

Breakfast
3-egg-white omelet with grilled onions, mushrooms, and red bell peppers
½ whole-grain bagel with 2 teaspoons 100% fruit spread, no sugar added
1 cup tea or coffee with 1 tablespoon nonfat milk or soymilk and 1 packet of sugar substitute.

Mid-morning Snack
1 apple
One 6-inch corn tortilla with salsa, corn kernels, and 2 tablespoons nonfat sour cream.

Lunch
1 to 2 cups Carrot & Cilantro Soup (see recipe below)
3 to 4 ounces of canned light tuna mixed with 1 tablespoon of nonfat mayo and topped with fresh spinach on two Kavli Crispbreads.
1 bowl of raspberries

Mid-afternoon Snack
1 cup nonfat plain or nonfat, no-sugar-added, fruit-flavored yogurt
1 bunch of grapes

Dinner
2 cups of mixed salad greens with ½ cup of cannellini beans, ½ cup of cherry tomatoes, 2 tablespoons of red wine vinegar and 1 teaspoon canola oil.
Vegetable Lasagna (see recipe below)
1 cup steamed asparagus

Dessert
1 cup fresh cherries

Carrot & Cilantro Soup

Serves 8
(Freeze what you don’t eat today in single-serving containers for easy-to-thaw-and-heat-up soup for future snacks and meals.)

Vegetable oil spray
1 onion, peeled and diced 
1 pound carrots, peeled and diced
1 stalk celery, chopped
2 Idaho potatoes, peeled and diced
4 cups low-sodium vegetable stock
1 tablespoon coriander
½ teaspoon black pepper
2 tablespoons chopped cilantro leaves
1 cup nonfat milk

Lightly spray heated nonstick stock pot with vegetable oil spray. Sauté onions in stock pot at medium-high heat. Add carrots, celery, and potatoes. Lower heat and sweat for 10 minutes.
Add stock, coriander, and pepper. Cook on medium heat till vegetables are tender, about 45 minutes; then puree.
Add cilantro and milk. Bring to a boil and serve.

Nutrition Information (per 1-cup serving): 70 calories, 0g fat, 0mg cholesterol, 6g protein, 5g fiber, 70mg sodium

Vegetable Lasagna 
(Freeze what you don’t eat today in single-serving containers for easy-to-thaw-and-heat-up lasagna for future snacks and meals.)

Serves 12 

6 eggplants, peeled and sliced
8 sheets whole-wheat lasagna
4 cups homemade marinara sauce (See Day 4, Lunch, for tips on making your own tasty, low-sodium marinara sauce.)
2 zucchini, sliced lengthwise
2 teaspoons dry oregano
2 cups frozen spinach, drained
2 teaspoons chopped garlic
½ cup diced onions
2 teaspoons granulated garlic
½ pound fat-free ricotta cheese
2 ounces fat-free mozzarella cheese

Preheat oven to 350° F.
Soak eggplant slices in cold water for 10 minutes. Drain.
Bring big pot of water to boil. Cook lasagna sheets until al dente
Layer bottom of lasagna pan with ½ cup marinara sauce. Lay lasagna sheets down, then vegetables and herbs, then more marinara sauce. Cover with ricotta cheese. Continue to layer until ingredients are gone.
Cover with ½ cup marinara, and sprinkle with mozzarella. Bake for 40 minutes.

Nutrition Information (per serving): 340 calories, 2.5g fat, less than 1g saturated fat, 5mg cholesterol, 11g protein, 5g fiber, 280mg 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.