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Pritikin diet plan for men

The Pritikin diet for men aims to boost heart health and maintain energy levels with nutrient-dense, whole foods. It's about eating more heart-smart meals that satisfy without overloading on calories. Perfect for men looking to improve their overall well-being.

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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

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Article Reviewed
• Written by Roxana Grabowska.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

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.

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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.
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Try to include one color from each color category most days of the week. For example, have blue and red berries in your smoothie, leafy greens with your lunch, purple carrots and orange.

Mark Hyman, MD

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.

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📊 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 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.

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
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⚠️ 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.

fact-checked review
Article reviewed
• Written by Roxana Grabowska.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

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