Cycle 1 – 17 Day Diet Day 1 Breakfast: Lunch: Dinner: Snack: Day 2 Breakfast: Lunch: Dinner: Snack: Day 3 Breakfast: Lunch: Dinner: Snacks: Day 4 Breakfast: Lunch: Dinner: Snacks: Day 5 Breakfast: Lunch: Dinner: Snacks: Day 6 Breakfast: Lunch: Dinner: 2 scrambled egg whites, 1 apple, cup of green tea (no sugar) tuna salad with 1 tablespoon (tbsp) of olive oil and 1 tbsp of balsamic vinegar, cup of green tea Grilled chicken breast with vegetables. Cup of green tea. 1 apple
6 oz plain yogurt mixed with 1 cup berries or fruit. Cup of green tea. super salad (lettuce, cucumbers, onions, tomatoes, celery), 2 hardboiled eggs chopped, 2 tbsp olive oil. Cup of green tea. grilled or baked salmon and plenty of vegetables. Cup of green tea. 6 oz sugar-free fruit flavored yogurt or 1 cup plain low-fat yogurt. Green tea. 2 hardboiled eggs, ½ grapefruit, cup of green tea. 1 large bowl chicken-vegetable soup. Cup of green tea. Plenty of roasted turkey breast, steamed carrots and asparagus. Cup of green tea. 6 oz plain low-fat yogurt.
6 oz yogurt with a cup of berries. Green tea. marinated vegetable salad or super salad. Eggplant parmesan. Cup of green tea. Alternative dinner: any of the lean proteins with plenty of veggies. An apple or a pear.
2 scrambled egg whites, ½ grapefruit, cup of green tea. Salad of baby spinach leaves, tomatoes, crumbled low-fat fetta/blue cheese, 1 tbsp olive oil. Green tea. Ground turkey patties. Green salad with 1 tbsp olive oil. Green tea. 1 cup of fresh berries, 6 oz plain low-fat yogurt.
6 oz plain low-fat yogurt with 1 cup berries (chopped). Green tea. Lettuce Wraps or grilled chicken breast with green salad and olive oil. Green tea. Sesame fish or any grilled or baked fish. Steamed cleansing vegetables.
Snacks: Day 7 Breakfast: Lunch: Dinner: Snack: Day 8 Breakfast: Lunch: Dinner: Snack: Day 9 Breakfast: Lunch: Dinner: Snacks: Day 10 Breakfast: Lunch: Dinner: Snack: Day 11 Breakfast: Lunch: Dinner: Snack: Day 12 Breakfast:
Green tea. 2nd fruit serving of your choice. Yogurt (fat-free).
2 scrambled eggs, or 4 egg-whites topped with salsa. 1 apple. Green tea. Taco Salad. Green tea. Stir-Fry (broccoli, onion, carrots, red pepper), chicken strips, 1 tbsp olive oil, garlic, ginger, soy sauce. Green tea. 2nd fruit serving. Yogurt. 6 oz. plain low –fat yogurt with 1 cup of berries. Cup of green tea. Salmon Salad (2 cups salad veggie: lettuce, tomatoes, onions, cucumber etc) drizzled with 1 tbsp olive oil and seasonings. Green tea. Turkey burgers (lean ground turkey) and steamed veggies. Side salad with 1 tbsp olive oil and seasonings. Green tea. 2nd fruit serving. 2nd probiotic serving.
Greek Egg Scramble. 1 fresh orange. Green tea. Salad Nicoise. Cup of green tea. Grilled chicken breast (marinate in fat-free Italian dressing) then broil or grill. Steamed veggies. Green tea. kefir smoothie. 2nd probiotic serving.
½ cup cottage cheese. 1 medium pear sliced. Green tea. (1 cup) Balsamic Artichoke (in non-fat dressing). 1 medium apple. Green tea. Oven barbecued chicken breast. Side salad drizzled with 1 tbsp olive oil. Cup of green tea. 2nd probiotic serving. Raw, cut-up veggies.
Yogurt smoothie: ½ cup acidophilus milk, ½ carton sugar-free flavored yogurt, 1 cup berries (mixed together in a blender). Cup of green tea. super salad. Green tea. Turkey chilli and side salad. Green tea. 2nd probiotic serving. 2 hard-boiled eggs and ½ grapefruit. Green tea.
Lunch: Dinner: Snack: Day 13 Breakfast: Lunch: Dinner: Snack: Day 14 Breakfast: Lunch: Dinner: Snacks: Day 15 Breakfast: Lunch: Dinner: Snacks: Day 16 Breakfast: Lunch: Dinner: Snack: Day 17 Breakfast: Lunch: Dinner: Snack:
Baked or grilled chicken breast, tomatoes (sliced or stewed), 1 medium orange, green tea. baked or grilled fish and veggies. Green tea. kefir smoothie. 2nd probiotic serving .
kefir smoothie. Green tea. tuna served with olive oil and a tbsp of vinegar, served on lettuce. Green tea. Roast turkey or chicken, tomato and onion salad and fat-free salad dressing. Green tea. 2nd probiotic serving. 2nd fruit serving.
2 scrambled eggs and salsa, or 4 scrambled egg-whites. 1 apple. Green tea. large bowl of chicken vegetable soup. Green tea. grilled chicken/fish and steamed vegetables. Green tea. 1 medium pear. Probiotic serving.
½ cup cottage cheese, 1 medium pear, green tea. eggplant parmesan. Green tea. broiled lean ground turkey marinated and vegetable salad, green tea. 1 fruit. Probiotic serving.
Spanish omelet. ½ grapefruit or 1 medium orange, cup of green tea. spicy yogurt dip and veggies. Cup of green tea. turkey breast steamed with carrots and steamed asparagus. 1 piece of fresh fruit. 6oz yogurt.
smoothie (milk 1 cup and 1 cup of berries). Green tea. super salad and green tea. steamed flounder or sole with lemon pepper, steamed broccoli, green tea. 1 medium apple. 2nd probiotic serving.
Marinated Vegetable Salad 4 cups of raw vegetables (green beans, cauliflower, broussels sprouts, etc) fat-free Italian dressing Steam some vegetables in 2 cups of water until they are tender but still crispy. Place in a glass dish and pour fat-free Italian dressing over veggies. Refrigerate overnight. Drain and serve on a bed of lettuce top with roasted red peppers. Spicy yogurt dip 32 oz fat-free plain yogurt garlic powder onion powder salt cup-up fresh veggies line a strainer with a coffee filter or white paper towel. Place the strainer over a bowl. Spoon in 32 oz or fat-free plain yogurt in the filter-lined strainer. Cover and refrigerate for 8 hrs or overnight. This process yields about 16 oz of yogurt cheese. Season the cheese lightly with the seasonings suggested or add freshly chopped herbs such as parsley, rosemary, and thyme. ½ cup yogurt cheese= 1 probiotic serving. (use as dip for fresh vegetables) Spanish Omelet 1 egg 2 egg whites 1/8 tsp salt 1/8 tsp black pepper 1 tbsp olive oil ¼ cup diced tomato 2 tbsp diced onion 2 tbsp fat-free shredded cheddar cheese in a bowl whisk together egg, egg whites, salt, and black pepper. Heat a fry pan over medium high-heat. Add olive oil and swirl pan to coat bottom and sides. Add beaten eggs and tilt pan to cook 30 seconds aprox. With a spatula, gently lift sides of omelet and tilt pan to surface. Once the egg begins to set, sprinkle ¼ cup diced tomatoes, 2 tbsp diced onion, and 2 tbsp fat-free cheddar cheese over one side of the omelet. Carefully fold the other side of the omelet over the fillings. Super salad Lettuce Cucumbers Onions Tomatoes and other veggies from the list 2 hard-boiled eggs, chopped 2 tbsp olive oil
combine lettuce with salad veggies and hard-boiled eggs. Toss with 2 tbsp olive oil. Lightly season. Turkey black bean chili 1 lb lean ground turkey 2 cups black beans (not in cycle 1) 1 cup chopped onion 2 cups tomato sauce 1 tbsp chili powder 1 tsp salt ½ tsp black pepper In a saucepan, brown the ground turkey over moderate heat. Add the remainder of the ingredients. Simmer for 20 minutes. Oven barbecued chicken 4 skinless boneless chicken breasts ¾ cup reduced sugar ketchup 2 tbsp worchestershire sauce 1 tsp chili powder Preheat oven to 350 degrees. Place chicken breasts in a baking pan that has been sprayed with vegetable cooking spray. Bake for 20 -25 minutes. In the meantime, stir together ketchup, worchestershire sauce, agave nectar, and chili powder to make the barbeque sauce. Remove chicken breasts from oven and coat with sauce. Return to oven and bake for 10 more minutes. Balsamic Artichoke 4 fresh artichokes ¼ cup balsamic vinegar fat-free salad dressing Place artichokes in a large pot. Cover with water. Pour balsamic vinegar, cover and cook for one hour on moderate heat or until artichokes are tender, including the stein. Let cool. Serve with fat-free salad dressing for dipping. Nicoise salad 1 3-oz can light tuna cooked green beans (1/2 cup – 1 cup) 2 chopped scallions 1 small tomato, diced lettuce 1 tbsp olive oil
place cooked green beans, scallions, tomatoes, on a lot of lettuce. Top with tuna. Drizzle with 1 tbsp olive oil and season lightly. Greek egg scramble 4 egg whites ¾ cup chopped red onions ¼ cup diced tomatoes 2 tbsp reduced-fat feta cheese 1/8 tsp salt 1/8 tsp black pepper in a medium bowl, whisk together all ingredients. Pour into a small frying pan that has been coated with vegetable cooking spray. Cook over medium-low heat until eggs are cooked. Taco salad 1 lb lean ground turkey 1 envelope of taco seasoning lettuce 1 cup chopped tomatoes 2 ½ cup chopped onions salsa 1/3 cup shredded reduced-fat cheddar cheese in a saucepan, brown the ground turkey over moderate heat. Add 1 envelope of taco seasoning and cook according to package directions. Place lots of lettuce on 4 plates. Top with turkey mixture, tomatoes, onions, salsa, and cheese. Sesame fish 1 lb tilapia 2 tbsp olive oil 2 tbsp lite soy sauce 1 tbsp chopped garlic 2 tbsp sesame seeds spray a broiler pan with vegetable oil spray to prevent fish from sticking. Place tilapia. Whisk together olive oil, soy sauce, and garlic until well blended. Pour over fish. Sprinkle sesame seeds over fish. Broil at medium heat about 8 inches away from the heat for about 20 minutes or until fish flakes easily with a fork. Lettuce wraps 1 baked chicken breast, diced 1 scallion, diced ½ cup chopped red grapes 2 tbsp chopped celery 1 tbsp olive oil salt and pepper
2-3 iceberg lettuce leaves mix together all ingredients except lettuce leaves. Refrigerate until chilled. To serve, take 1 iceberg lettuce leaf at a time, and spoon a heaping tbsp of the chicken mixture in the center. Wrap the lettuce around the filling. Chicken-vegetable soup 4 baked chicken breasts, diced 1 ½ cups cabbage, chopped 1 large carrot, chopped 1 large onion, chopped 2 celery stalks, chopped 1 15-oz can crushed tomatoes 1 14-oz can fat-free chicken broth 1 ½ tsp salt ¼ tsp pepper place all ingredients, except chicken, in a large pan and simmer for 1 hour or until vegetables are soft. Add in chicken and heat. Eggplant parmesan 1 large eggplant, peeled 4 egg whites fat-free parmesan cheese preheat oven to 400F. cut eggplant into ¼ inch slices. In a shallow dish, beat egg whites and 4 tbsp of water until foamy. Dip eggplant slices into egg whites, then into fat-free parmesan cheese, pressing cheese into eggplant. Place eggplant on a prepared baking sheet that has been sprayed with vegetable spray and sprinkle with garlic powder. Spray vegetable cooking spray over eggplant slices. Bake 30 minutes at 400 degrees turning eggplant over after 20 minutes or until golden brown and cooked through. Cover with 1 cup of low-carb marinara sauce. Bake for 20 minutes or until eggplant is pippin hot and sauce is bubbly. Things to remember… - Remove skin from chicken/turkey - 2 eggs a day. No more than 4 yolks per week. - No fruits after 2 pm - No alcohol or sugar - Drink green tea and eight glasses of water a day - Exercise at least 17 minutes - Drink a warm glass of water with ½ a lemon as soon as you wake up Lean proteins - fish, salmon, sole, flounder, catfish, tilapia, tuna in water Poultry - chicken, turkey breast, ground lean turkey, egg whites (4=1 serving) Vegetables
artichoke, artichoke hearts, asparagus, bell peppers (green, orange, red, yellow), celery, cucumbers, eggplant, garlic, green beans, green leafy vegetables, kale, leeks, lettuce, mushrooms, okra, onion, parsley, scallions, spinach, tomatoes, watercrest Fruits (2 servings a day) - apples, berries, grapefruit, oranges, peaches, pears, plums, prunes, red grapes Probiotic foods (2 servings per day) - Yogurt – sugar-free fruit flavored, plain, low-fat (6 –oz container) - Kefir – yogurt like - Low-fat acidophilus milk (1 cup= 1 serving) - Yakult – small 50-calorie bottle - Cottage cheese – ½ cup = 1 serving Fats - Olive oil - Flaxseed oil Condiments - Salsa, low-carb marinara sauce, lite soy sauce, low-carb ketchup, fat-free sour cream, low-sodium broth, vegetable cooking spray, fat-free cheese (parmesan), fatfree salad dressing, salt, pepper, vinegar, mustard, herbs, spices.