The 17 Day Diet (10 page)

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1 serving of fruit

Day 3

Breakfast

•
2 hard-boiled or poached eggs

•
½ grapefruit or other fresh fruit in season

•
1 cup green tea

Lunch

•
1 large bowl of
Chicken-Vegetable Soup

•
1 cup green tea

Dinner

•
Plenty of roasted turkey breast or turkey tenderloin, steamed carrots and steamed asparagus

•
1 cup green tea

Snacks

•
6 oz. plain low-fat yogurt, sweetened with Truvia or a tablespoon of sugar-free fruit jam

•
Kefir Smoothie:
Mix one cup of kefir with 1 cup of frozen unsweetened berries, sugar-free fruit jam, and 1 tablespoon flaxseed oil. Blend until smooth

Day 4

Breakfast

•
Kefir Smoothie

•
1 cup green tea

Lunch

•
Marinated Vegetable Salad
or
Super Salad

•
6 oz. plain low-fat yogurt with a sliced fresh peach, or other fruit in season, for dessert

•
1 cup green tea

Dinner

•
Eggplant Parmesan

•
Alternative dinner: Any of the lean proteins with plenty of cooked cleansing vegetables from the list

•
1 cup green tea

Day 5

Breakfast

•
2 scrambled egg whites

•
½ grapefruit or other fresh fruit in season

•
1 cup green tea

Lunch

•
Salad of baby spinach leaves, grape tomatoes, and crumbled low-fat feta or blue cheese; drizzle with 1 tablespoon of olive or flaxseed oil and 2 tablespoons balsamic vinegar

•
1 cup green tea

Dinner

•
Ground turkey patties, with side salad drizzled with 1 tablespoon of olive or flaxseed oil and 2 tablespoons balsamic vinegar

•
1 cup green tea

Snacks

•
1 cup of fresh berries

•
6 oz. plain low-fat yogurt, sweetened with Truvia or a tablespoon of sugar-free fruit jam

Day 6

Breakfast

•
6 oz. plain low-fat yogurt, mixed with 1 cup berries or other fruit (chopped) on the list. You may sweeten the mixture with 1 packet of Truvia or a tablespoon of sugar-free fruit jam.

•
1 cup green tea

Lunch

•
Lettuce Wraps
or grilled chicken breast with tossed salad drizzled with 1 tablespoon of olive or flaxseed oil and 2 tablespoons balsamic vinegar

•
1 cup green tea

Dinner

•
Sesame Fish
, or any grilled or baked fish

•
Steamed cleansing vegetables

•
1 cup green tea

Snacks

•
2nd fruit serving of your choice

•
2nd probiotic serving of your choice

Day 7

Breakfast

•
2 scrambled eggs, 4 scrambled egg whites or 1 scrambled egg plus 2 scrambled egg whites. Top with salsa (optional)

•
1 apple or 1 cup fresh berries

•
1 cup green tea

Lunch

•
Taco Salad

•
1 cup green tea

Dinner

•
A stir-fry of vegetables (broccoli, onions, julienne carrots, red pepper, etc.), and chicken strips with 1 tablespoon of olive oil. Season with a little garlic, ginger, and lite soy sauce.

•
1 cup green tea

Snacks

•
2nd fruit serving plus 1 probiotic serving of your choice

•
2nd probiotic serving of your choice

Day 8

Breakfast

•
6 oz. plain low-fat yogurt, mixed with 1 cup berries or other fruit (chopped) on the list. You may sweeten the mixture with 1 packet of Truvia or a tablespoon of sugar-free fruit jam.

•
1 cup green tea

Lunch

•
Salmon salad: 2 cups of salad vegetables (lettuce, tomatoes, onions, cucumbers, etc.), baked or canned salmon, drizzled with 1 tablespoon olive or flaxseed oil, mixed with 2 tablespoons balsamic vinegar and seasonings.

•
1 cup green tea

Dinner

•
Turkey burgers (made with lean ground turkey)

•
Steamed vegetables (choose from list of cleansing vegetables)

•
Side salad drizzled with 1 tablespoon olive or flaxseed oil, mixed with 2 tablespoons balsamic vinegar and seasonings

•
1 cup green tea

Snacks

•
2nd fruit serving

•
2nd probiotic serving

Day 9

Breakfast

•
Greek Egg Scramble

•
1 fresh orange

•
1 cup green tea

Lunch

•
Salad Nicoise

•
1 cup green tea

Dinner

•
Grilled chicken breast (marinate in fat-free Italian dressing, then broil or grill)

•
Steamed vegetables (choose from list of cleansing vegetables)

•
1 cup green tea

Snacks

•
Kefir Smoothie

•
2nd probiotic serving

Day 10

Breakfast

½ cup Breakstone LiveActive cottage cheese

1 medium pear, sliced

1 cup green tea

Lunch

Balsamic Artichoke
(use non-fat salad dressing as a dipping sauce)

1 medium apple

1 cup green tea

Dinner

•
Oven Barbecued Chicken Breast

•
Side salad drizzled with 1 tablespoon olive or flaxseed oil, mixed with 2 tablespoons balsamic vinegar and seasonings

•
1 cup green tea

Snacks

•
2nd probiotic serving

•
Raw, cut-up veggies

Day 11

Breakfast

•
Yogurt Smoothie: ½ cup acidophilus milk, ½ carton sugar-free fruit-flavored yogurt, and 1 cup berries (mix together in a blender)

•
1 cup green tea

Lunch

•
Super Salad

•
1 cup green tea

Dinner

•
Turkey Chili

•
Side salad drizzled with 1 tablespoon olive or flaxseed oil, mixed with 2 tablespoons balsamic vinegar and seasonings

•
1 cup green tea

Snacks

•
2 probiotic servings

Day 12

Breakfast

•
2 hard-boiled or poached eggs

•
½ grapefruit or other fresh fruit in season

•
1 cup green tea

Lunch

•
Baked or grilled chicken breast

•
Tomatoes—sliced or stewed

•
1 medium orange

•
1 cup green tea