Listonic Logo
Diet plans
Home>Diet plans

Pritikin diet plan for no sugar

If you're looking to cut sugar from your diet, the Pritikin plan offers a straightforward approach. By emphasizing fruits, vegetables, and whole grains, it naturally reduces your sugar intake without making you feel deprived. It's all about enjoying the natural flavors of food.
Pritikin diet plan for no sugar photo cover

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

Share this list

Facebook shareTwitter shareEmail share

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.

Pritikin diet plan for no sugar exemplary product

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.

✅ Tip

Try satisfying your sweet tooth with naturally sweet foods like roasted sweet potatoes or fresh berries instead of reaching for artificial sweeteners.

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.

Pritikin diet plan for no sugar graph

📊 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.

Download the grocery list for FREE

  • ✔️ Add and remove items
  • ✔️ Sort items by store aisles
  • ✔️ Share the list with your partner
Widget cover photo

Meal plan suggestion

Meal Plan for Pritikin Diet Plan for No Sugar

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

Calories: 1500  Fat: 40g  Carbs: 200g  Protein: 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

Calories: 1550  Fat: 42g  Carbs: 205g  Protein: 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

Calories: 1600  Fat: 45g  Carbs: 210g  Protein: 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

Calories: 1500  Fat: 40g  Carbs: 200g  Protein: 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

Calories: 1550  Fat: 42g  Carbs: 205g  Protein: 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

Calories: 1600  Fat: 45g  Carbs: 210g  Protein: 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

Calories: 1500  Fat: 40g  Carbs: 200g  Protein: 80g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

Small widget cover photo

Want to learn more?

⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

Other diet plans

Carnivore diet plan for diabetics photo cover

Carnivore diet plan for diabetics

Carnivore diet plan for healthy eating photo cover

Carnivore diet plan for healthy eating

Carnivore diet plan for beginners photo cover

Carnivore diet plan for beginners