The Pritikin Diet is a really simple, low-fat, natural food diet that can cause you to lose 2kg per week.

It is a diet developed by the Pritikin Longevity Institute, Florida, consisting of foods that contain fiber and low fat, especially saturated. We eat fruits, vegetables, whole grains, legumes, lean meats, fish, low-fat dairy products and egg whites.

With this diet you can lose 2 kg per week as I said, but not only: it reduces cholesterol, improves blood sugar, reduces triglycerides and blood pressure.

In this article we see the pattern of the first two weeks, to be repeated if you want to lose 8 kg in a month. At the end of the article we will also see what the maintenance plan consists of.

PRITIKIN DIET TO LOSE 2 KG A WEEK.
First week menu.

Monday

• Breakfast with a bowl of fruit and cereals. In a bowl, put 125 grams of skim white or soy yogurt with 3 tablespoons of oat flakes. Add 150 grams of chopped ripe fruit, cinnamon and a little stevia. To be served with unsweetened coffee or tea.
• Snack with two mandarins or an orange or two slices of melon or with two corn cakes spread with 30 grams of light philadelphia + a cucumber.
• Lunch with mixed salad with cucumbers, peppers, tomatoes, salads of your choice, radishes, celery, rocket, raw carrots and a teaspoon of oil + 100 grams of sweet corn and 100 grams of drained boiled chickpeas.
• Snack with 1 vitasnella yogurt + 50 grams of fruit including strawberries, banana, cherries, pineapple, papaya, red fruits, kiwi.
• Dinner with raw rocket or spinach salad with 50 grams of avocado and a level teaspoon of oil, vinegar or lemon juice. 120 grams of baked plaice, hake or cod with aromatic herbs and a teaspoon of chopped dried mushrooms + 120 grams of boiled or pureed potato
• After dinner: a Melinda brand fruit compote or 50 grams of lemon sorbet.

Tuesday

• Breakfast with omelette of 150 grams of egg whites in a non-stick pan stuffed with a pound of strawberries, cherries or red fruits and half a sliced ​​banana. Sugar-free coffee or tea.
• Snack with 200 ml of skimmed or soy milk shaken with a teaspoon of unsweetened cocoa, ice and stevia. Or warm if it’s winter.
• Lunch with a portion of light soup + a teaspoon of oil + 50 grams of toasted wholemeal bread.
• Snack with Vitasnella yogurt + 50 grams of banana.
• Dinner with 50 grams of couscous seasoned with fresh spinach in strips, cucumbers, cherry tomatoes plus 100 grams of fresh salmon or 60 grams of smoked salmon and a level teaspoon of oil. As an alternative to salmon: 140 grams of octopus.

Wednesday

• Breakfast like Monday. Snack like Monday.
• Lunch with 2 slices of wholemeal bread stuffed with 50 grams of cooked ham or 4 slices of bresaola, a large tomato. Mixed salad with a teaspoon of oil and 50 grams of boiled legumes such as crown beans (two tablespoons).
• Snack with 150 grams of fruit including pear, orange, peach, red fruits, strawberries, melon, watermelon, cherries, mango, papaya.
• Dinner with a plate of grilled vegetables of your choice with lemon juice plus a 100-125 gram vegan burger.
• Smoothie dessert with 150 ml of skim or soy milk, 100 grams of ripe banana, a tablespoon of red fruits.

Thursday

• Breakfast with 150 grams of skimmed Greek yogurt, 150 grams of fruit of your choice apart from banana, a corn or rice cake with a teaspoon of jam. Coffee or tea.
• Snack with a rice or corn biscuit with a teaspoon of jam, a macchiato with skim milk and stevia.
• Lunch with mixed salad of your choice with 50 grams of avocado and lemon juice or vinegar. 50 grams of wholemeal penne with a tablespoon of fresh tomato sauce with basil (one teaspoon of parmesan allowed).
• Snack with 100 grams of fruit of your choice (no melon, no orange, no watermelon) + 100 grams of cottage cheese.
• Dinner with 120 grams of roasted chicken breast with lemon juice, salt and pepper. Spinach cooked in a pan with a teaspoon of Parmesan. 150 grams of baked potato with aromatic herbs and a teaspoon of oil. A slice of pineapple (also preserved in juice).

Friday

• Breakfast like Tuesday.
• Snack with a raw carrot + a cucumber + 3-4 olives.
• Lunch with a plate of light minestrone soup passed with a level teaspoon of oil + a slice (25 grams) of toasted bread with 50 grams of natural tuna mixed with a teaspoon of light philadelphia, fresh mint and half a sliced ​​cucumber.
• Snack with 3 slices of melon.
• Dinner with raw spinach or rocket salad with 100 grams of boiled and well-drained cannellini beans, lemon juice.
  150 grams of shrimp tails sautéed in a pan with 2 tablespoons of basmati rice (boiled), datterini tomatoes, parsley, garlic, a teaspoon of oil.
• After dinner with 1 vitasnella yogurt.

Saturday

• Breakfast with omelette of 150 grams of egg whites stuffed with a package of Melinda fruit compote. A slice of toasted bread (25 grams) or two corn cakes. Coffee or tea with stevia.
• Snack with 150 grams of melon or watermelon or orange.
• Lunch with 150 grams of grated carrots in a salad with a teaspoon of oil, 100 grams of natural tuna or 140 grams of shrimp tails blanched in water, lemon juice or apple vinegar. A ripe banana.
• Snack with 150 grams of skimmed white Greek yogurt, a teaspoon of honey, 100 grams of strawberries or kiwi in pieces.
• Dinner with mixed salad with raw vegetables of your choice, 150 grams of boiled Spanish beans, a teaspoon of oil.
• After dinner with 200 ml of skimmed or soy milk + a rice or corn cake with a level teaspoon of jam.

Sunday.

• Breakfast with 1 Vitasnella yogurt, 100 grams of fruit of your choice, coffee or tea with stevia. *
• Snack with 2 slices of melon or a small orange.
• Lunch with 50 grams of pasta or brown rice with vegetables of your choice stir-fried with a teaspoon of oil and 50 grams of diced cooked ham.
• Snack with smoothie of 200 ml of skimmed milk + 100 grams of banana.
• Dinner with a free portion of baked fish, grilled zucchini with a teaspoon of oil, 2 slices of pineapple.