The 17 Day Diet (19 page)

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1 medium baked potato, topped with 1 tablespoon fat-free sour cream (optional)

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Steamed vegetables such as asparagus, wax beans, broccoli, or cauliflower

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1 cup green tea

Snacks

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2nd fruit

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1 Skinny Cow ice cream sandwich

Day 10

Breakfast

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½ cup cooked oatmeal

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½ grapefruit

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1 cup green tea

Lunch

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Nicoise Salad

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1 cup green tea

Dinner

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Baked turkey breast

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1 medium baked sweet potato

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Green beans, steamed, or other veggie

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1 cup green tea

Snacks

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2nd fruit serving

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2nd probiotic, dairy, or dairy substitute serving

Day 11

Breakfast

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Spanish Omelet

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1 medium apple or pear

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1 cup green tea

Lunch

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Lean ground beef (browned) mixed with low-carb marinara sauce and served over ½ cup whole-wheat or gluten-free pasta

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1–2 cups tossed mixed salad with 2 tablespoons reduced-fat dressing

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1 cup green tea

Dinner

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Sesame Fish

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Steamed green beans

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½ cup acorn or butternut squash

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1 cup green tea

Snacks

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2nd fruit serving

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2nd probiotic, dairy, or dairy substitute serving

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1 Skinny Cow ice cream sandwich

Day 12

Breakfast

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4 scrambled egg whites

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1 slice Canadian bacon

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1 cup melon balls

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1 cup green tea

Lunch

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Chicken sandwich: grilled or baked chicken mixed with 1 tablespoon mayonnaise, chopped celery and onion, served between two slices of whole-grain bread.

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1 fresh pear, or other fruit in season

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1 cup green tea

Dinner

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2 broiled lamb chops

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Steamed broccoli or cauliflower

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Cooked carrots

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1 cup green tea

Snacks

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Probiotic, dairy, or dairy substitute serving

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One 100-calorie Fudgsicle

Day 13

Breakfast

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1 cup sugar-free fruit flavored yogurt

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1 piece fresh fruit (i.e, 1 peach, ¼ cantaloupe, ½ grapefruit or 1 orange)

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1 cup green tea

Lunch

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Turkey sandwich: reduced-fat turkey, 1 slice reduced-fat Swiss Cheese, mustard, lettuce, slice of tomato—between two slices of rye bread.

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1 medium apple

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1 cup green tea

Dinner

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Baked chicken breast

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Zucchini, sautéed with 1 tablespoon olive oil and Italian spices

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1 cup green tea

Snack

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2nd probiotic, dairy, or dairy substitute serving

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1 frozen fruit bar

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1 cup green tea

Day 14

Breakfast

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2 scrambled eggs

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1 slice whole grain toast

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1 cup pineapple chunks, fresh or canned in their own juice

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1 cup green tea

Lunch

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Lettuce Wraps

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1 cup green tea

Dinner

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Broiled turkey burger

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Light Fries

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1–2 cups tossed mixed salad with 2 tablespoons reduced-fat dressing

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1 cup green tea

Day 15

Breakfast

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Yogurt Smoothie

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1 slice whole-wheat toast

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1 cup green tea

Lunch

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Chicken Caesar salad: grilled chicken breast, cut in pieces; 2 cups Romaine lettuce; other desired salad veggies; 2 tablespoons light Caesar dressing

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1 serving fresh fruit

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1 cup green tea

Dinner

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Roasted pork tenderloin

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1 medium sweet potato or ½ cup mashed butternut squash

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1 cup green tea

Snacks

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1 probiotic, dairy, or dairy substitute serving

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1 frozen fruit bar

Day 16

Breakfast

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1 cup cereal, hi-fiber (i.e. Bran Buds or Fiber One)

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1 cup (8 oz.) skim, acidophilus, 1%, or soy milk or other dairy substitute

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1 banana, sliced

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1 cup green tea

Lunch

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Taco Salad

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1 cup green tea

Dinner

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Oven Barbecued Chicken

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Steamed vegetables such as asparagus, wax beans, broccoli, or cauliflower

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1 cup green tea

Snacks

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2nd fruit

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1 Skinny Cow ice cream sandwich

Day 17

Breakfast

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1 cup plain yogurt

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1 cup fresh berries

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Jam, 1 tablespoon (to mix with yogurt)

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1 cup green tea

Lunch

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Peel-and-eat shrimp (boiled or steamed)

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¼ cup cocktail sauce

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½ cup corn

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1 cup green tea

Dinner

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Steak

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1 medium baked potato with 1 tablespoon sour cream

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1–2 cups tossed mixed salad with 1 tablespoon oil mixed with 2 tablespoons vinegar

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1 cup green tea

Snacks

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2nd fruit serving

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2nd probiotic, dairy, or dairy substitute serving

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1 fat-free pudding cup

Achieve Cycle Worksheet

It may help you to plan your meals using the following worksheet. Using the food lists, simply fill in what you will eat each day.

Breakfast

Protein or probiotic or low-fat dairy serving:______________________