Recipes and advice for 3 days of Pritikin diet

Pritkin diet is one of the diets that work, it is well balanced so it’s also a perfect health diet.

Each daily menu is composed of two parts:

1. Dish list for the day, made for one person

2. Recipes for single dishes (planned for 4 people  – they are modified by adding or subtracting ingredients’ quantity).

Spices

Quantity of spices is not strictly defined, it is left to person’s taste. It is important to remember that fat or sugar should not be used for seasoning, neither should be the products that contain them (mayonnaise, commercial ketchup, etc.)

Measures:

Cup –it holds about 8, 7  liquid ounces

Spoon – a standard tablespoon and a teaspoon

Snack

Snack between two meals is the same for every day:

A fruit (you can generally eat fruit three times a day) or

Portion of fresh salad or

1, 05 ounces of nibbles (seeds, dried fruit, nuts)

Day 1

BREAKFAST

  • Carrot juice – 6, 2 liquid ounces
  • 3 – 4 slices of black bread toast with soy spread, 0, 70 – 0, 88 ounces (you can buy the spread in healthy food shops)
  • 1 spoon of wheat bran soaked in 3, 5 liquid ounces of yogurth for two hours

LUNCH

  • Corn soup with sour milk
  • Mashed potato without oil (while making the mashed potato you can add at most 1,7 liquid  ounces of skimmed milk)
  • Carrot and peas stewed in water and seasoned with sauce or plant salt
  • 3, 52 ounces of cooked or grilled fish
  • Cabbage salad seasoned with a bit of salt and lemon juice

DINNER

  • Cabbage pie
  • Cooked egg white
  • Barley tea sweatened with barley malt

RECIPES

Corn soup with sour milk

  • 5 spoons of corn grits
  • ½ spoon of minced red paprika
  • ½ cup of sour milk
  • 1 garlic clove
  • 1 spoon of finely cut parsley leaves
  • 5 cups of water
  • Spices
  • 1 bay-leaf

Fry corn grits in dry pan on low temperature, stir constantly until it gets nice colour. Add paprika and finely diced garlic. Pour water in, add spices and bay – leaf and cook for 20 minutes. When the soup is done take it off the fire, mix in sour milk and decorate with parsley.

Cabbage pie

  • 10 ounces of thin pie pastry sheets
  • 28 ounces of cabbage cut in straps
  • 1 teaspoon of salt
  • Some pepper

Season the cabbage with salt and stew it in water until it is completely soft. Take it off the stove, add pepper and leave it to cool down. Take 2 by 2 pastry sheets and spread the cabbage along the edges, make rolls of filled pastry sheets. Repeat the process until you have spent all the material. Put the rolls into slightly oiled baking pan and splash them with a little water. Bake them on medium temperature for about 30 minutes. Take them out of the owen and cover with moist kitchen towel, leave them like that for 2 – 3 minutes till the pastry becomes soft.

Note: you can also make tasteful Swiss chard, mettle and spinach pies that way.

Day 2

Recipes

Barley meal

  • ½  cup of barley
  • 7 fluid ounces of water
  • 2 spoons of cut dried fruit (grape, figs..)
  • 1 spoon of barley malt

Dip barley in water over night. Cook it in the morning until it becomes soft in the same water (about 40 minutes). Add cut dried fruit, sweaten with barley malt and serve while warm.

Vegetable soup

  • ½  of finely diced onion
  • 1 sliced carrot
  • ½  cup of finely cut cabbage
  • few cauliflower flowers
  • 1 bigger tomato (or 1,7 fluid ounces of cooked tomato)
  • 2 spoons of bran
  • 6 cups of water
  • Salt and spices (some oregano, parsley leaves)

Put vegetables into a pot and just enough water to cover it. Cook on mild temperature until the vegetables have become softish. Add rest of water and season. Add bran and cook on mild temperature for about 40 minutes.

Stewed pea with carrot

  • 17,5 ounces of pea
  • 2 carrots
  • 2 onions
  • parsley leaves, salt and spices

Put pea, carrot and onions into a pot, add a bit of water and stew until it is soft. When it is cooked, decant, season and serve.

Day 3

BREAKFAST

  • Half of grapefruit
  • Polenta with apple juice
  • Unsweatened green tea (or some other herb tea – sweatened with barley malt)

LUNCH

  • Champignons’ soup
  • Lenten cabbage rolls
  • 3 slices of black bread

DINNER

  • Corn grits pizza with champignons
  • A glass of yoghurt

 

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