17 day diet

17 Day Diet is a book. It has four 17 day cycles. Each cycle has a 17 day menu. I am planning to start with the first 17 days, which includes the meal plan and two 17 minute cardio workouts (of your choice).

Example day #1 is: Breakfast: 2 scrambled egg whites, 1/2 grapefruit, 1 cup green tea, Lunch: Lg green salad topped with tuna and 1 tbsp olive olive ans 2 tbsp balsamic vinegar, 1 cup green tea, Dinner: grilled chicken and veggies, 1 cup green tea, Snacks: 6 oz sugsr free plain yogurt mixed with sugar free jam and one serving of fruit.

I really need the structure of a planned meal diet right now. So, I plan to follow this diet as closely as possible. I have been doing a lot of cardio in the last few months without much results. So, I am planning to do the 17 minutes as intense as I can.

CLA: Let us know how it is going

I typed this up to put on my fridge:

Phase 1

17 min exercise every day

DRINK WATER!!!

Lean Proteins
Salmon (can 2), Sole, Flounder, Catfish, Tilapia, Can Light Tuna
Chicken & Turkey Breast, Ground Turkey, Eggs (2=1 serv, up 4 week), Egg Whites (4=1 serv)

Cleansing Veggies
Artichoke (inc hearts), Asparagus, broccoli, Brussels Sprouts, Bell Peppers, Cauliflower, Cabbage, Carrots, Celery, Cucumbers, Eggplant, Garlic, Green Beans, Greens, Kale, Leeks, Lettuce, Mushrooms, Okra, Onions, Parsley, Scallions, Spinach, Tomatoes, Watercress

Low Sugar Fruit (2 servings a day, no fruit after 2pm)
Apples, Berries, Grapefruit, Oranges, Peaches, Pears, Plums, Prickly Pear, Prunes, Red Grapes

Probiotic Foods (2 servings)
Yogurt, inc Greek (sugar free, low fat, 6 oz = 1 serving)
Kefir (1 c), Low fat acidophilus Milk (1 c), Yakult (50 cal bottle), Breakstone LiveAction Cottage Cheese (1/2 c), Reduced salt Miso dissolved in low-fat, low-sodium broth (1 tbsp), Tempeh (4 oz), Sauerkraut (1/2 c), Kimchi (1/2 c)

Friendly Fats (1-2 Tbsp)
Olive & Flaxseed Oil

Condiments (min)
Salsa, low-carb ketchup & marinara, lite soy sauce, fat free sour cream. Cheese & Dressings, low-fat & low sodium broth, Truvia, sugar free jams/jellies, veg cooking spray, salt, pepper, vinegar, mustard, herbs, spices

First Thing Drink: 1 cup hot water with ½ a lemons juice

Breakfasts ( 1 c Green Tea)
2 scrambled egg whites & ½ grapefruit or other fruit
6 oz yogurt + cup fruit
2 hard boiled eggs + fruit
Kefir Smoothie: 1 c unsweet Kefir, 1 c berries, 1 Tbsp no sugar jam or agave, 1 Tbsp flax oil
Scrambled eggs ( 2 whole, 4 whites, or 1 whole/2 whites) topped with salsa & 1 apple or 1 cup berries
Greek Egg Scramble: 4 egg whites, ¾ chopped red onion. ¼ diced tomato, 2 Tbsp reduced fat feta, 1/8 salt & pepper (mix and cook) + 1 orange
½ c live cottage cheese + 1 med pear
Yogurt Smoothie: ½ c ac. Milk, 3 oz yogurt, 1 c berries

Lunch (1 c Green Tea)
Lg Salad topped with Tuna, 1 Tbsp olive oil, 2 Tbsp balsamic vinegar
Super Salad: Greens, any allowed veggie, 1 Tbsp olive oil, 2 Tbsp balsamic
Lg bowl Chicken-Veg Soup (pg 218)
Marinated Veg Salad (pg 218) + 6 oz yogurt w/ fruit
Spinach salad ( tomato, feta, 1 tbsp olive oil, 2 tbsp balsamic)
Lettuce Wrap (pg 217)
Grilled chicken tossed salad w/ 1 oil/2 vin
Taco Salad (pg 217)
Salmon Salad: 2 c salad/veggies, salmon, 1:2 dressing
Nicoise Salad (pg 215)
Balsamic Artichoke (pg 216) + 1 med apple
Baked/Grilled Chicken, sliced Tomato, 1 med Orange
Eggplant Parmesan (pg 219)
Spicy Yogurt Dip & Veggies (pg 218)

Snacks
6 oz yogurt w/1-2 tbsp sugar free jam, 1 fruit serving
Kefir smoothie
Fruit or veggie and probiotic of choice

Dinner (1 c Green Tea)
Plenty of Grilled Chicken and steamed or raw veggies
Plenty of grilled or baked salmon and steamed or raw veggies
Plenty of roast turkey breast ot tenderloin, steamed carrots and asparagus
Eggplant Parmesan (pg 219)
Ground turkey patties / salad drizzled w/ 1:2 dressing
Sesame Fish (pg 219)+ steamed veggies
Stir-fry veggies & chicken w/ 1 tbsp oil, garlic, ginger, soy sauce
Turkey Burgers, steamed veggie, salad w/ 1:2 dressing
Chicken Marinated in Fat-Free Italian Dressing (broil or grill), steamed veggies
Oven BBQ Chicken Breast (pg 220), salad
Turkey Chili (pg 220), salad
Baked or Grilled fish, veggies
Roast Turkey/Chicken, tomato & onion salad w/ fat free salad dressing
Broiled lean ground turkey, Marinated Vegetable Salad (pg 218)
Steamed flounder or sole w/ lemon pepper, steamed broccoli

Tonight's Dinner And it only took 20 minutes! I did change the recipe a bit, I switched out the butter for olive oil (probably could have just used 2 Tbsp) and eliminated the capers. It was yummy!

http://www.tasteofhome.com/Recipes/Baked-Tilapia



I served it with steamed broccoli, which I steamed in this microwave steamer. It came out GREAT! Love this product! I have never steamed in the microwave before, but the broccoli came out so well I may never go back to cooking it on the stove. lol

http://www.amazon.com/Orka-Gourmet-27-Ounce-Silicone-Steamer/dp/B001RCTMG8/ref=pd_luc_bxgy_01_01_t_lh



Looking at those two dishes placed on plates, I realized I should probably add another dish to fill up my boys. So, I cooked some macaroni and cheese. I wished I had something healthier for them. During my next trip to the grocery store, I need to remember to buy some boxes of rice and pasta. Anyone else have any ideas, for sides to add to my meals to fill up the other household members?