Diet plan grocery list
Broccoli
Raspberries
Steel-cut oats
Mahi-mahi
Blackberries
Farro
Cherry tomatoes
Lean beef tenderloin
Brazil nuts
Kidney beans
Grapes
Skim milk
Carrots
Barley
Sugar snap peas
Navy beans
Watermelon
Eggplant
Spinach
Kiwifruit
Artichokes
Lean pork tenderloin
Portobello mushrooms
Nectarines
Sweet potatoes
Broccolini
Skinless chicken thighs
Papayas
Kale
Avocados
Swiss chard
Green peas
Edamame
Diet plan overview
The Pritikin diet plan for men is geared towards addressing specific health concerns like heart disease and weight management, which are prevalent among men. It promotes a diet rich in fruits, vegetables, and whole grains, which are essential for long-term health and vitality.
This plan supports sustained energy levels and optimal physical health, making it suitable for men at any age.
Foods to eat
- Ample Proteins: Focus on skinless poultry, fish, and plant-based proteins to maintain muscle mass.
- Whole Grains: Fuel up on energy-sustaining foods like oats, barley, and whole wheat bread.
- Nuts and Seeds: Include a moderate amount of almonds, walnuts, and flax seeds for healthy fats.
- Leafy Greens: Spinach, kale, and Swiss chard are packed with vitamins for overall well-being.
- Beans: Black beans, lentils, and chickpeas are great for fiber and protein.
✅ Tip
Foods not to eat
- High-Fat Dairy: Avoid cheese and whole milk that can add unnecessary fats to your diet.
- Refined Carbs: Stay away from white bread, pasta, and rice, which lack fiber and nutrients.
- Processed Meats: Cut down on sausages, bacon, and deli meats that are high in fats and preservatives.
- Sugary Cereals: Opt out of breakfast options high in sugar and low in fiber.
- Fast Food: Skip the drive-thru to avoid unhealthy fats and excess calories.
Main benefits
The Pritikin diet plan for men is tailored to boost heart health and manage weight, critical factors for men's longevity. It also supports muscle maintenance and growth through nutrient-rich, protein-forward foods.
📊 39% of American men have obesity (Source)
How to budget on this diet plan
Focusing on protein-rich legumes and seasonal vegetables can keep costs low while ensuring nutritional needs are met. Buy cuts of meat like chicken or turkey in bulk when on sale, and freeze portions to use as needed.
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Meal plan suggestion
Meal Plan for Pritikin Diet Plan for Men
Day 1
- Breakfast: Steel-cut oats with skim milk and blackberries
- Lunch: Spinach salad with lean beef tenderloin, cherry tomatoes, and balsamic vinegar
- Dinner: Grilled mahi-mahi with steamed broccoli and farro
- Snack: Grapes and a handful of Brazil nuts
Calories: 1800 Fat: 50g Carbs: 220g Protein: 110g
Day 2
- Breakfast: Barley porridge with skim milk and raspberries
- Lunch: Quinoa salad with kidney beans, carrots, and sugar snap peas
- Dinner: Baked lean pork tenderloin with sweet potatoes and steamed spinach
- Snack: Watermelon and a handful of Brazil nuts
Calories: 1850 Fat: 52g Carbs: 225g Protein: 115g
Day 3
- Breakfast: Steel-cut oats with skim milk and kiwifruit
- Lunch: Farro with navy beans, cherry tomatoes, and spinach
- Dinner: Grilled skinless chicken thighs with broccolini and barley
- Snack: Papayas and a handful of Brazil nuts
Calories: 1800 Fat: 50g Carbs: 220g Protein: 110g
Day 4
- Breakfast: Barley porridge with skim milk and raspberries
- Lunch: Quinoa salad with kidney beans, carrots, and sugar snap peas
- Dinner: Baked lean pork tenderloin with sweet potatoes and steamed spinach
- Snack: Watermelon and a handful of Brazil nuts
Calories: 1850 Fat: 52g Carbs: 225g Protein: 115g
Day 5
- Breakfast: Steel-cut oats with skim milk and kiwifruit
- Lunch: Farro with navy beans, cherry tomatoes, and spinach
- Dinner: Grilled mahi-mahi with steamed broccoli and farro
- Snack: Grapes and a handful of Brazil nuts
Calories: 1800 Fat: 50g Carbs: 220g Protein: 110g
Day 6
- Breakfast: Barley porridge with skim milk and raspberries
- Lunch: Quinoa salad with kidney beans, carrots, and sugar snap peas
- Dinner: Baked lean pork tenderloin with sweet potatoes and steamed spinach
- Snack: Watermelon and a handful of Brazil nuts
Calories: 1850 Fat: 52g Carbs: 225g Protein: 115g
Day 7
- Breakfast: Steel-cut oats with skim milk and kiwifruit
- Lunch: Farro with navy beans, cherry tomatoes, and spinach
- Dinner: Grilled skinless chicken thighs with broccolini and barley
- Snack: Papayas and a handful of Brazil nuts
Calories: 1800 Fat: 50g Carbs: 220g Protein: 110g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by Roxana Grabowska.
- Published on Jul 2, 2024
- Updated on Nov 1, 2024