Pritikin diet plan for no sugar
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Kale
Swiss chard
Cauliflower
Green beans
Avocado
Lemons
Raspberries
Grapefruit
Kiwi
Pears
Lean beef
Pork tenderloin
Tilapia
Sardines
Shrimp
Barley
Farro
Buckwheat
Edamame
Kidney beans
Peas
Cottage cheese
Soy milk
Hazelnuts
Pistachios
Flaxseed oil
Butternut squash
Asparagus
Artichokes
Radishes
Whole grain pasta
Tofu
Onions
Basil
Diet plan overview
The Pritikin diet plan for no sugar targets the reduction of sugar intake by emphasizing foods that are naturally low in sugars. This diet plan encourages the consumption of whole grains, vegetables, and lean proteins to maintain a balanced diet.
This method helps to stabilize blood sugar levels and reduce cravings, promoting a healthier eating pattern and supporting overall well-being.
Foods to eat
Fresh Vegetables: All kinds of fresh veggies, which naturally contain no added sugars.
Whole Grains: Quinoa, barley, and other whole grains without any added sugars.
Nuts and Seeds: Raw or dry-roasted nuts and seeds with no added sugars or salts.
Lean Meats: Fresh cuts of beef, chicken, or turkey that have not been processed.
Dairy: Unsweetened yogurts and milk that provide calcium without the sugar.
β Tip
Foods not to eat
Sugary Snacks: Cookies, cakes, and candies are off the menu.
Sweetened Beverages: Soda, sweetened teas, and fruit juices are to be avoided.
Condiments with Sugar: Many sauces and dressings are high in sugar and should be limited.
Processed Grains: White bread and other refined grains often contain hidden sugars.
Pre-packaged Meals: These often contain added sugars and unhealthy fats.
Main benefits
The Pritikin diet plan for no sugar drastically cuts the risk of sugar-related health issues, such as diabetes and metabolic syndrome. It also curbs cravings over time, making it easier to stick to healthy eating patterns.
π Nearly three-quarters of Americans are cutting back on sugar (Source)
How to budget on this diet plan
Adhering to the Pritikin diet plan for no sugar can be more affordable if you avoid packaged 'sugar-free' products, which are often pricey. Instead, satisfy your sweet cravings with whole fruits, which are cheaper and healthier. Buying fruits in bulk and in season can further reduce costs.
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Meal plan suggestion
Day 1
- Breakfast:Buckwheat pancakes with soy milk and kiwi
- Lunch:Kale and avocado salad with lemon dressing
- Dinner:Grilled lean beef with roasted cauliflower and green beans
- Snack:Pear and a handful of hazelnuts
- Caloriesπ₯: 1500Fatπ§: 40gCarbsπΎ: 200gProteinπ₯©: 80g
Day 2
- Breakfast:Whole grain pasta with basil and olive oil
- Lunch:Swiss chard with kidney beans and lemon
- Dinner:Baked tilapia with asparagus and butternut squash
- Snack:Grapefruit and pistachios
- Caloriesπ₯: 1550Fatπ§: 42gCarbsπΎ: 205gProteinπ₯©: 85g
Day 3
- Breakfast:Barley porridge with soy milk and raspberries
- Lunch:Farro salad with edamame, artichokes, and radishes
- Dinner:Grilled pork tenderloin with green beans and cauliflower
- Snack:Kiwi and a handful of pistachios
- Caloriesπ₯: 1600Fatπ§: 45gCarbsπΎ: 210gProteinπ₯©: 90g
Day 4
- Breakfast:Buckwheat pancakes with soy milk and kiwi
- Lunch:Kale and avocado salad with lemon dressing
- Dinner:Baked sardines with roasted cauliflower and green beans
- Snack:Grapefruit and hazelnuts
- Caloriesπ₯: 1500Fatπ§: 40gCarbsπΎ: 200gProteinπ₯©: 80g
Day 5
- Breakfast:Whole grain pasta with basil and olive oil
- Lunch:Swiss chard with kidney beans and lemon
- Dinner:Grilled shrimp with asparagus and butternut squash
- Snack:Pear and pistachios
- Caloriesπ₯: 1550Fatπ§: 42gCarbsπΎ: 205gProteinπ₯©: 85g
Day 6
- Breakfast:Barley porridge with soy milk and raspberries
- Lunch:Farro salad with edamame, artichokes, and radishes
- Dinner:Baked tilapia with green beans and cauliflower
- Snack:Kiwi and hazelnuts
- Caloriesπ₯: 1600Fatπ§: 45gCarbsπΎ: 210gProteinπ₯©: 90g
Day 7
- Breakfast:Buckwheat pancakes with soy milk and kiwi
- Lunch:Kale and avocado salad with lemon dressing
- Dinner:Grilled lean beef with roasted cauliflower and green beans
- Snack:Grapefruit and hazelnuts
- Caloriesπ₯: 1500Fatπ§: 40gCarbsπΎ: 200gProteinπ₯©: 80g
Want to learn more?
β οΈ Keep in mind
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Listonic team
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