14-Day Pritikin Weight-Loss Plan Day 9

All Your Meals for Day Nine

Breakfast
Cook in the microwave ½ cup oatmeal, 1 cup nonfat milk, and 1 tablespoon raisins. Top with ½ sliced banana. We limit dried fruit like raisins because they are very-calorie-dense. Each bite packs a lot of calories.

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

Mid-morning Snack
1 cup fresh fruit

1 cup nonfat plain yogurt or no-sugar-added fruit yogurt

Lunch
1 to 2 cups of Carrot & Cilantro Soup (Thaw the Carrot & Cilantro Soup you have in your freezer from Day 6)

Veggie sandwich on-the-go. To make a healthy, low-calorie-dense sandwich at sandwich shops like Subway, ask for whole-wheat bread spread with mustard and loaded with as many fresh veggies as they can pile on that bread. You’ll get a nice, crunchy sandwich the size of a small football – lots of food, but not a lot of calories. Leaving the cheese off saves you 6 grams of saturated fat (the equivalent of a Burger King Whopper Jr. hamburger).

2 kiwis

Mid-afternoon Snack
1 cup corn and black bean salad. Combine 1 can of no-salt-added black beans, 2 cups of frozen corn kernels (thawed), ½ cup chopped green onions, and 1 cup fresh salsa. Refrigerate the extras for a future snack or side dish. Did you know that 1 cup of beans tallies up 12 to16 grams of fiber? You’d have to eat about eight slices of whole-wheat bread to get that much fiber. And the fiber in beans is cholesterol-reducing soluble fiber, which makes beans an excellent heart-healthy alternative to meat.

Dinner
2 cups tomato salad topped with freshly chopped basil leaves, 2 tablespoons balsamic vinegar, and 1½ teaspoons canola oil

1 cup vegetable or bean soup

Crab Cake (see recipe below)

1 cup cooked quinoa

Dessert
Grape Freeze. Wash seedless grapes and pat dry. Place them in the freezer and chill until hard. They’re cold, sweet, and crunchy, just like a Popsicle. They’re also great topped with a little plain nonfat yogurt.

Crab Cake

Makes 12 cakes
Freeze leftovers in single-serving bags for future lunches and dinners.

3 pounds jumbo lump crab meat
2 tablespoons fresh minced garlic
2 carrots, minced
2 stalks celery, minced
2 cups whole-wheat bread crumbs
½ cup fresh thyme leaves
3 cups Egg Beaters
4 tablespoons salt-free Old Bay seasoning
½ teaspoon black pepper

Pre-heat oven to 350 F. 
In a large bowl, mix all ingredients. Form into 12 cakes. Bake on nonstick baking sheet for 25 minutes.

Nutrition Information (per cake): 50 calories, 0g fat, 0g saturated fat, 75mg cholesterol, 4g protein, 2g fiber, 70mg 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.