The 17 Day Diet (18 page)

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1 slice whole-wheat toast

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

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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 2

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, 1%, or soy milk or other dairy substitute

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1 cup fresh berries

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1 cup green tea

Lunch

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Pita sandwich: 1 whole-wheat pita filled with chopped lettuce and tomato; 2 tablespoons crumbled fat-free feta cheese; 1 tablespoon Italian salad dressing

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10 baby carrots

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1 cup green tea

Dinner

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Barbecued chicken: boneless, skinless breast with barbecue sauce and grill or bake until done

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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 3

Breakfast

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1 cup plain yogurt

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1 sliced banana

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1 slice cracked wheat toast

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Jam, 1 tablespoon (to mix with yogurt or on toast)

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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 reduced-fat coleslaw (you can prepare a low-fat version by mixing a bag of coleslaw with reduced-fat cole slaw dressing)

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1 medium baked sweet potato

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1 cup green tea

Dinner

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Grilled or broiled salmon

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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 4

Breakfast

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1
Dr. Mike’s Power Cookie

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

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1 cup fresh berries

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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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1 large bowl of
Chicken-Vegetable Soup

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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 5

Breakfast

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2 scrambled eggs

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2 slices reduced-fat turkey bacon

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1 cup fresh berries

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1 cup green tea

Lunch

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Tuna sandwich: tuna mixed with 1 tablespoon mayonnaise, chopped celery and onion, served between two slices of whole-grain bread.

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1 fresh pear

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1 cup green tea

Dinner

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Low-Carb Primavera Delight

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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 6

Breakfast

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1 cup sugar-free fruit flavored yogurt

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½ cup
Lean Granola

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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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Tomato stuffed with crab salad: Mix lump crab meat with 1 tablespoon light mayonnaise, 2 tablespoons chopped celery) and serve on a generous bed of lettuce.

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Medium baked potato with 1 tablespoon fat-free sour cream; or ½ cup brown or Basmati rice

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1 medium apple

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1 cup green tea

Dinner

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Roast beef, eye of the round:

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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

Day 7

Breakfast

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½ cup low-fat or fat-free cottage cheese

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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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Grilled cheese sandwich: Place 2 light cheese singles and 2 slices tomato on 2 slices whole-wheat bread and cook in pan sprayed lightly with vegetable spray until toasty and cooked throughout

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1 cup baby carrots or other chopped fresh veggies

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1 cup green tea

Dinner

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Baked chicken thighs, skinless

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Steamed vegetables

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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 8

Breakfast

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1
Dr. Mike’s Power Cookie

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1 banana, sliced

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1 cup non-fat or acidophilus milk

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1 cup green tea

Lunch

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Turkey Chili

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1 serving fresh fruit

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1 cup green tea

Dinner

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Grilled salmon

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

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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 9

Breakfast

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½ cup
Lean Granola

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6-oz. sugar-free fruit-flavored yogurt

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1 cup fresh berries

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1 cup green tea

Lunch

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Super Salad

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1 cup green tea

Dinner

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Sirloin steak