Cycle 1 – 17 Day Diet

Day 1 Breakfast: 2 scrambled egg whites, 1 apple, cup of green tea (no sugar)Lunch: tuna salad with 1 tablespoon (tbsp) of olive oil and 1 tbsp of balsamic

vinegar, cup of green teaDinner: Grilled chicken breast with vegetables. Cup of green tea. Snack: 1 apple

Day 2Breakfast: 6 oz plain yogurt mixed with 1 cup berries or fruit. Cup of green tea. Lunch: super salad (lettuce, cucumbers, onions, tomatoes, celery), 2 hardboiled eggs

chopped, 2 tbsp olive oil. Cup of green tea. Dinner: grilled or baked salmon and plenty of vegetables. Cup of green tea. Snack: 6 oz sugar-free fruit flavored yogurt or 1 cup plain low-fat yogurt. Green tea.

Day 3Breakfast: 2 hardboiled eggs, ½ grapefruit, cup of green tea. Lunch: 1 large bowl chicken-vegetable soup. Cup of green tea. Dinner: Plenty of roasted turkey breast, steamed carrots and asparagus. Cup of green

tea. Snacks: 6 oz plain low-fat yogurt.

Day 4Breakfast: 6 oz yogurt with a cup of berries. Green tea. Lunch: marinated vegetable salad or super salad. Dinner: Eggplant parmesan. Cup of green tea.

Alternative dinner: any of the lean proteins with plenty of veggies. Snacks: An apple or a pear.

Day 5Breakfast: 2 scrambled egg whites, ½ grapefruit, cup of green tea. Lunch: Salad of baby spinach leaves, tomatoes, crumbled low-fat fetta/blue

cheese, 1 tbsp olive oil. Green tea. Dinner: Ground turkey patties. Green salad with 1 tbsp olive oil. Green tea. Snacks: 1 cup of fresh berries, 6 oz plain low-fat yogurt.

Day 6Breakfast: 6 oz plain low-fat yogurt with 1 cup berries (chopped). Green tea. Lunch: Lettuce Wraps or grilled chicken breast with green salad and olive oil.

Green tea. Dinner: Sesame fish or any grilled or baked fish. Steamed cleansing vegetables.

Green tea. Snacks: 2nd fruit serving of your choice. Yogurt (fat-free).

Day 7 Breakfast: 2 scrambled eggs, or 4 egg-whites topped with salsa. 1 apple. Green tea. Lunch: Taco Salad. Green tea. Dinner: Stir-Fry (broccoli, onion, carrots, red pepper), chicken strips, 1 tbsp olive oil,

garlic, ginger, soy sauce. Green tea.Snack: 2nd fruit serving. Yogurt.

Day 8Breakfast: 6 oz. plain low –fat yogurt with 1 cup of berries. Cup of green tea. Lunch: Salmon Salad (2 cups salad veggie: lettuce, tomatoes, onions, cucumber etc)

drizzled with 1 tbsp olive oil and seasonings. Green tea. Dinner: Turkey burgers (lean ground turkey) and steamed veggies. Side salad with 1

tbsp olive oil and seasonings. Green tea. Snack: 2nd fruit serving. 2nd probiotic serving.

Day 9Breakfast: Greek Egg Scramble. 1 fresh orange. Green tea.Lunch: Salad Nicoise. Cup of green tea. Dinner: Grilled chicken breast (marinate in fat-free Italian dressing) then broil or

grill. Steamed veggies. Green tea. Snacks: kefir smoothie. 2nd probiotic serving.

Day 10Breakfast: ½ cup cottage cheese. 1 medium pear sliced. Green tea. (1 cup)Lunch: Balsamic Artichoke (in non-fat dressing). 1 medium apple. Green tea. Dinner: Oven barbecued chicken breast. Side salad drizzled with 1 tbsp olive oil. Cup

of green tea. Snack: 2nd probiotic serving. Raw, cut-up veggies.

Day 11Breakfast: Yogurt smoothie: ½ cup acidophilus milk, ½ carton sugar-free flavored

yogurt, 1 cup berries (mixed together in a blender). Cup of green tea. Lunch: super salad. Green tea.Dinner: Turkey chilli and side salad. Green tea. Snack: 2nd probiotic serving.

Day 12Breakfast: 2 hard-boiled eggs and ½ grapefruit. Green tea.

Lunch: Baked or grilled chicken breast, tomatoes (sliced or stewed), 1 medium orange, green tea.

Dinner: baked or grilled fish and veggies. Green tea. Snack: kefir smoothie. 2nd probiotic serving .

Day 13Breakfast: kefir smoothie. Green tea. Lunch: tuna served with olive oil and a tbsp of vinegar, served on lettuce.

Green tea. Dinner: Roast turkey or chicken, tomato and onion salad and fat-free salad

dressing. Green tea.Snack: 2nd probiotic serving. 2nd fruit serving.

Day 14Breakfast: 2 scrambled eggs and salsa, or 4 scrambled egg-whites. 1 apple. Green

tea. Lunch: large bowl of chicken vegetable soup. Green tea. Dinner: grilled chicken/fish and steamed vegetables. Green tea. Snacks: 1 medium pear. Probiotic serving.

Day 15Breakfast: ½ cup cottage cheese, 1 medium pear, green tea. Lunch: eggplant parmesan. Green tea. Dinner: broiled lean ground turkey marinated and vegetable salad, green tea. Snacks: 1 fruit. Probiotic serving.

Day 16Breakfast: Spanish omelet. ½ grapefruit or 1 medium orange, cup of green tea. Lunch: spicy yogurt dip and veggies. Cup of green tea. Dinner: turkey breast steamed with carrots and steamed asparagus. Snack: 1 piece of fresh fruit. 6oz yogurt.

Day 17Breakfast: smoothie (milk 1 cup and 1 cup of berries). Green tea. Lunch: super salad and green tea. Dinner: steamed flounder or sole with lemon pepper, steamed broccoli, green

tea. Snack: 1 medium apple. 2nd probiotic serving.

Marinated Vegetable Salad4 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 dip32 oz fat-free plain yogurtgarlic powderonion powdersaltcup-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 Omelet1 egg2 egg whites1/8 tsp salt1/8 tsp black pepper1 tbsp olive oil¼ cup diced tomato2 tbsp diced onion2 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 saladLettuceCucumbersOnionsTomatoes and other veggies from the list2 hard-boiled eggs, chopped2 tbsp olive oil

combine lettuce with salad veggies and hard-boiled eggs. Toss with 2 tbsp olive oil. Lightly season.

Turkey black bean chili1 lb lean ground turkey2 cups black beans (not in cycle 1)1 cup chopped onion2 cups tomato sauce1 tbsp chili powder1 tsp salt½ 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 chicken4 skinless boneless chicken breasts¾ cup reduced sugar ketchup2 tbsp worchestershire sauce1 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 Artichoke4 fresh artichokes ¼ cup balsamic vinegarfat-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 salad1 3-oz can light tunacooked green beans (1/2 cup – 1 cup)2 chopped scallions1 small tomato, diced lettuce1 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 scramble4 egg whites¾ cup chopped red onions¼ cup diced tomatoes 2 tbsp reduced-fat feta cheese1/8 tsp salt1/8 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 salad1 lb lean ground turkey 1 envelope of taco seasoninglettuce1 cup chopped tomatoes2 ½ cup chopped onionssalsa1/3 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 fish1 lb tilapia2 tbsp olive oil 2 tbsp lite soy sauce1 tbsp chopped garlic2 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 wraps1 baked chicken breast, diced1 scallion, diced½ cup chopped red grapes2 tbsp chopped celery1 tbsp olive oil

salt and pepper2-3 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 soup4 baked chicken breasts, diced1 ½ cups cabbage, chopped1 large carrot, chopped1 large onion, chopped2 celery stalks, chopped1 15-oz can crushed tomatoes1 14-oz can fat-free chicken broth1 ½ tsp salt¼ 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 parmesan1 large eggplant, peeled4 egg whitesfat-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), fat-free salad dressing, salt, pepper, vinegar, mustard, herbs, spices.