If you’ve ever heard of The Pritikin Program, you may know their healthy eating offerings come in two parts: a diet plan you can follow, and frozen meals you can order to help you stick to it—or just ensure you have a healthy backup plan in your freezer the next time your schedule gets in the way.



The Pritikin Program focuses on a wide variety of whole (unprocessed) or minimally processed foods. It features a number of “Go” foods which are the ones you want to focus on, and then “Caution” and “Stop” foods which have been proven to increase the risk of obesity and other health conditions like high cholesterol, high blood sugar, heart disease, diabetes and hypertension.


According to the Pritikin website, “The Pritikin Diet works in part because you aren’t losing your mind while you’re losing weight. There’s no calorie counting, no deprivation, and no hunger. Instead, the focus is a lot of good food that is low in calorie density, naturally high in nutrients, and delicious.”


“The Pritikin Program is a healthy lifestyle that will transform your life. Scientifically proven in over 100 peer-reviewed medical journals, the Pritikin Program helps prevent and reverse the progression of coronary heart disease and other health concerns, including diabetes, high blood pressure, inflammation, metabolic syndrome and weight loss,” it says. The program aims to help you make healthy eating choices rather than focusing on restricting your number of calories like a traditional diet.



What does it look like day to day?

A day in the life of The Pritikin Diet is pretty tasty and easy to follow. You’ll have no more than one serving of protein-rich animal foods like fish, white poultry and other lean meats. 5 or more servings daily of whole grains like whole wheat, oats, rye; starchy vegetables like potatoes, yams and squashes; and legumes like beans, peas and lentils. 5 or more servings of vegetables – raw or cooked. 4 servings of whole fruits daily and 2 servings of dairy foods or dairy substitutes.


Go Foods:

- Fruits
- Vegetables
- Whole grains
- Starchy vegetables
- Legumes
- Lean calcium-rich foods
- Fish
- Lean protein


Caution Foods (Less is better):

- Oils
- Refined sweeteners like sugar, corn syrup, and honey
- Salt
- Refined grains


Stop Foods (Avoid):

- Saturated fat-rich foods
- Organ meats
- Processed meats like hot dogs, bacon and bologna
- Partially hydrogenated vegetable oils
- Cholesterol-rich food like egg yolks


You can also take a look at their 7-Day Meal Plan to get an idea of how you might eat following this program.



The team at Pritikin started Pritikin Foods to help people follow the Pritikin Program. But here’s our pro-tip: even if you don’t want to follow the diet, Pritikin meals are the perfect thing to keep stocked in your freezer for busy days when you might be tempted to eat fast food.


Skip the to-go bags and choose a Prikitin meal like the Buffalo Ranch Chicken Pizza, Curry Chicken with Brown Rice and Vegetables, or Mustard Salmon with Brown Rice & Green Beans. You know it’ll be delicious and healthy, and your body will thank you.