First week on the 17 Day Diet (Cycle 1)

My husband and I decided to start a blog to record our travels through this new adventure challenge of being healthily and benefiting through that -- is loosing weight!

We have found that it is easier to have a scheduled out plan for each day what we are going to eat. Sometime it's tweaked a little but we try to stick to it. Prepping for snacks we try to do once we buy the groceries so it is easier to resist temptation when we need a fast snack to go.

I have found it more rewarding to weight yourself before you start the diet and then at the end of each week for results. When you weight your self everyday it can get discouraging and makes each week drag on. It's more of a motivator and surprise when you wait a week and see how much you have lost. This diet makes you have more energy and feel healthier that in itself  is a reward!

So people keep on asking me what is the 17 Day Diet??

Well to me its a easier way to eat healthy and trick your body in burning that fat off. Plus there is no forever you can't eat certain things it more like reintroducing foods back in your diet.

If your truly wanting to try out the 17 day diet than I suggest buying the 17 Day Diet Book . If you need convincing then following the first week of the diet and see if its right for you.

Here is what you can eat on the first cycle of the 17 Day diet (each cycle lasts 17 days)

cycle 1: Accelerate

Fish

Poultry

1.     Chicken breast

2.     Turkey breasts

3.     Ground turkey, lean

4.     Eggs (2 eggs = I serving) 2 eggs per day but no more than 4 yokes per week.

5.     Egg whites (4 eggs whites = 1

serving) as many as you want

vegan meat substitutes

Veggies

1.     Artichoke

2.     Artichoke hearts

3.     Asparagus

4.     Bell peppers

5.     Broccoli

6.     Brussels sprouts

7.     Cabbage

8.     Carrots

9.     Cauliflower

1   . Celery

1. Cucumbers

1. Eggplant

1. Garlic

1. Green beans

1. Leafy (beet greens, turnip greens, collard greens)

1. Kale

1. Leeks

1. Lettuce

1. Mushrooms

2. Okra

2. Onions

2. Parsley

2. Scallions

2. Tomato’s

2. Watercress

Fruits- 2 servings daily; don’t eat after 2pm

1.     Apples

2.     Berries of all kinds

3.     Grapefruit

4.     Oranges

5.     Peaches

6.     Pears

7.     Plumbs

8.     Prickly pear cactus

9.     Prunes

1.   Red grapes

Probiotics – 2 servings daily

1.     Yogurt

2.     Kefir- drink style yogurt

3.     Acidophilus milk

4.     Yakut 50-cal bottle

5.     Breakstone cottage cheese

6.     Low salt miso

7.     Tempeh

8.     Sauerkraut

9.     Kamahi (Korean cabbage)

Friendly Fats:

1.     Olive oil

2.     Flaxseed oil

3.     Fish oil

Condiments and seasonings

1.     All in moderation and lite, low carb, low sugar, low sodium (like broth),

2.     Trivia

3.     Vegetable cooking spray

4.     Fat free cheese (i.e parmesan, mozzarella, Swiss, feta)

5.     Vinegar

6.     Fat-free salad dressings

7.     Mustard,

8.     Herbs and spices

17 Day Diet Cycle 1

Meal plan easy:

·      As much as you want of specific proteins and cleansing vegetables

·      Supplement with 2 low sugar fruits daily; 2 servings od probiotic foods; 1-2 TB friendly oils

·      Drinks: hot water with lemon, Green tea 1-2 times daily ( I cant stand green tea and caffeine makes me sick. so, I get green tea extract vitamin pills with no caffeine)  Water 8 ouces glasses daily

·      Exercise at least 17 minutes a day- i.e. even just walking; don’t over exert yourself

·      http://www.thedoctorstv.com//TheDoctorsBoard1/posts/10116-CYCLE-1-RECIPE-LINKS good recipes as well there are pint-rest recipes and other blogs!

 3 bite rule: if your really craving something you cant have take 3 bits and thats all to satisfy that craving! Try not to do this to often. 

Accelerate 1200-1500 cal.- Cycle 1 Template
Breakfast 300-400 cal
Protein or Probiotic
Fruit
Snack 100-200 cal
2nd Fruit
Lunch 300-400 cal
Protein or Probiotic
Clensing Vegi
Snack 100-200 cal
2nd Probiotic	100
Dinner 300-400 cal
Protein
Clensing Veggi

Here is our families meal plan:

1	2	3	4	5	6	7
Breakfast: turkey sausage eggs and tomatoes and grapefruit or yogurt Lunch: Turkey chicken sausage and mustards with a side salad Snack: Apple pie yogurt Dinner: Paprika chicken and Steamed Broccoli	Breakfast: Berry smoothie with protein and spinach Lunch: turkey chicken sausage with mustard and side salad Snack: strawberry yogurt snacks and grapes Dinner: ground turkey burgers Cauliflower “bread crust” and marinara type sauce	Breakfast: Eggs with Pico and grapefruit Lunch: egg salad lettuce wrap and carrot sticks and ranch dressing Snack: grapefruit with trivia Dinner: soy type chicken and steamed garlic broccoli	Breakfast: Berry smoothie with protein and spinach Lunch: turkey meatballs with marinara sauce and green beans Snack: Baked cinnamon apples Dinner: Chicken parmesan and popcorn cauliflower	Breakfast: eggs with sausage and tomatoes, and grapefruit Lunch: tuna fish lettuce wrap and carrot sticks and ranch dressing Snack:  red grapes And strawberry yogurt snack Dinner: turkey meatloaf and green beans	Breakfast: Eggs with Pico and pumpkin yogurt Lunch: ground turkey burgers And side salad Snack: grapefruit with trivia Dinner: Lemon chicken and cauliflower mash potatoes	Breakfast: Berry smoothie with protein and spinach Lunch: red grapes, carrot sticks and ranch, Snack: Apple pie yogurt Dinner: Greek yogurt parmesan chicken And steamed broccoli with seasoning

For yogurt you can either make your own which will save you money or just buy- light fit yogurts. My favorite is the light fit Dannon blends. They give me the sweet taste I crave.  

 

Here are some recipes we found on the internet to make up our meal plan:

Homemade Greek Yogurt Recipe:

This is a recipe my mother used to make. Its easier than making pie.

If you want 2% yogurt, than use 2% milk. I use skim milk to make mine.

Ingredients:

1.     1 quart milk,


2.     3 Tbsp. “starter” yogurt. (Use previously store bought)

3.     1 cup of skim milk powder in addition to the 8 cups of milk to thicken)

Directions:

1.     In a heavy pan, bring the milk to a boil over medium heat and then simmer for 2 minutes and be very careful not to scorch the bottom of your pan.

2.     Pour the milk into an earthenware or glass container/bowl and allow to cool long enough that when you put your pinky finger in you can count to 11 or 130 degrees if you have a candy thermometer.  (Unsuccessful attempts to make yogurt are usually a direct result of the milk cooling too much.)

3.     Mix a few tablespoons of the hot milk with the “starter*” yogurt and then stir it into the milk as quickly as possible.

4.     Cover the bowl with a plate and leave it in an area where there is no movement or chance that someone will move it. (I usually put mine in the oven.)

5.     Leave it there overnight.

Turkey sausage (optional)

Ingredients

1.     2 lbs. lean ground turkey

2.     ¾ tsp. ground ginger

3.     1 ½ tsp. salt

4.     1 tsp. dried sage

5.     1 tsp. fennel seed

6.     ¼ tsp. cayenne pepper (or red pepper flakes)

7.     1 ½ tsp. ground black pepper


Directions

1.     In a large bowl, mix together the ground turkey, ginger, salt,
sage, cayenne pepper, and black pepper until well blended.

2.     Heat a
skillet over medium-high heat, and coat with nonstick cooking spray.


3.     Form the turkey sausage into patties, and fry until browned on both
sides, and no longer pink in the center. This should take about 15
minutes.

  

Day 1:

Apple pie yogurt

1.     1/4 c. non-fat Greek yogurt


2.     1 packet Truvia


3.     1/2 tsp. vanilla


4.     1/2 tsp. cinnamon


5.     2-3 Tbsp. unsweetened applesauce

Mix together and enjoy — apple pie in a cup without the crust!

Braised Paprika Chicken – 335 calories
2 servings, (1 hour prep.)

·      2 boneless skinless 8 oz. chicken breasts

·      ½ tsp. coarse salt

·      ½ tsp. freshly ground pepper


·      2 squirts “spray olive oil”


·      ½ white onion, diced


·      ½ tsp. Truvia


·      1 bell pepper, diced (whatever mix of colors you prefer)



·      2 Tbsp. tomato paste


·      2 Tbsp. sweet paprika


·      1 tsp. crushed red pepper


·      1 tsp. dried marjoram


·      1 cup low sodium chicken broth


·      ½ cup low fat plain yogurt


·      2 Tbsp. finely minced fresh parsley, dill and/or chives

Preparation

1.     Pat chicken pieces dry with paper towels and season with 1/2 tsp. salt and pepper.

2.     Heat oil over medium heat.

3.     Add onions and sprinkle with sugar.

4.     Cook, stirring frequently, until the onions are very soft and light brown, 10 to 15 minutes.

5.     Stir in bell peppers, tomato paste, paprika and crushed red pepper.

6.     Add the chicken and stir it gently into the onion mixture.

7.     Sprinkle with marjoram and add broth.

8.     Cover the pot with a tight-fitting lid and simmer over medium-low heat until the chicken is very tender, about 50 minutes.


9.     When the chicken is done, remove it to a plate.

10. Stir the plain yogurt into the sauce; return to a simmer and cook, stirring, until the sauce reduces a bit.

11. Reduce heat to low, return the chicken to the sauce and reheat, about 1 minute.

12. Serve garnished with parsley, dill and/or chives, if desired.

Chocolate milkshake

1.     2 cup ice cubes measure and add water to the 2-cup mark.

2.     1 cup of low-fat plain kefir,

3.     2 packets of Truvia,

4.     1Tbsp. baking cocoa.

5.     1 tsp. vanilla extract.

Blend on high. Pour into a glass and enjoy!!

Day 2:

Cauliflower cheese “bread”

For the crust:


1.     6 cups of riced raw cauliflower 


2.     1 ½ cup of egg whites


3.     1 ½ cup of nutritional yeast (you might have to go to a health food store for this) or substitute with more parmesan


4.     3 cups of Kraft Fat Free Mozzarella


5.     1 ½ cup of grated Parmesan


6.     1 ½ Tbsp. of garlic powder
seasoning of choice I used basil and an Italian herb mix



Directions

1.     Preheat oven to 425 degrees.

2.     “Rice” the cauliflower: (I did this with my Cuisinart with a grating blade.) or hand grate with a cheese grater. 



3.     Mix all ingredients in a large bowl.

4.     On parchment paper (not wax paper) lined 18″×26″ baking sheet press mixture flat as thin as you can get it without having holes. 

5.     Sprinkle with herbs.



6.     Bake crusts for 20 min and carefully turn over and bake for another 10-15 min

Soy chicken

1.     1/3 Cup Low Sodium Soy Sauce


2.     1/2 Cup Olive Oil


3.     1/3 Cup Lemon Juice


4.     1/4 Cup Worcestershire Sauce


5.     1 1/2 Tbsp. Garlic Powder


6.     3 Tbsp. Dried Basil


7.     1 1/2 Tbsp. Dried Parsley Flakes


8.     1 tsp. Minced Garlic


9.     4 Boneless Skinless Chicken Breasts

Mix all together in a bowl, pour into large storage bag (I use 1 gallon size), place chicken in bag with marinade and let set over night. Bake at 350 for 30-35 min and serve!

**I usually do one of two things with the chicken, either pound it before placing it in the marinade (pound to 1/2in.+/- thickness) OR cut into strips for some juicy teryaki style chicken!

It also works great to get all together in the bag, including the chicken and freeze it for a later date! (I often make a double batch of the marinade, buy the family size package of meat and make up two separate dinner size portions to freeze OR a bunch of individuals!)

Day 3:

Egg salad

Mix 2 hard boiled eggs with a bit of salt and pepper and 3 Tbsp. mayo.  Wrap in lettuce and enjoy!

Homemade type mayo

1.     Greek yogurt

2.     1 t. spicy brown mustard

3.     Pinch Truvia

4.     Pinch salt

Makes a pretty fair substitute for mayo to use in salads, veggie dip, etc.  I added more mustard and more Truvia and ended up with a not-bad substitute for honey mustard dip!  Add spices, minced onions, chili powder ~ use your imagination.

Chocolate pudding

You’ll swear you’re cheating when you make this treat!

1.     Put 1/2 cup Greek yogurt in a bowl.

2.     Add 1 package Truvia

3.     1 tablespoon unsweetened cocoa.

Mix thoroughly. You can top it with a few raspberries if you’d like. Enjoy!!

Day 4:

Chicken Parmesan

1.     1 lbs. chicken cut into chunks/strips

2.     4 egg whites beaten with 4 Tbsp. water

3.     1/4 to 1/2 cup Fat Free Parmesan Cheese

4.     1 tsp. garlic powder

5.     Salt and pepper to taste

6.     2 Tbsp. Olive Oil

Directions

1.     Put cheese, garlic, salt and pepper, in a Ziploc bag.

2.     Dredge chicken in egg mixture, and place in Ziploc.  

3.     Shake to coat chicken generously with seasonings

4.     Cook in 2 tbsp olive oil until cooked through.

5.     Top with Low carb, low sugar, or sugar free marinara sauce.

Popcorn cauliflower

1.     1 head cauliflower or 1 head equal amount of pre-cut commercially prepped 

cauliflower

2.     4 tablespoons olive oil

3.     1 teaspoon salt, to taste

Directions

1.     Preheat oven to 425 degrees.

2.     Trim the head of cauliflower, discarding the core and thick stems; cut florets into pieces about the size of Ping-Pong balls.

3.     In a large bowl, combine the olive oil and salt, whisk, then add the cauliflower pieces and toss thoroughly.

4.     Line a baking sheet with parchment paper for easy
cleanup (you can skip that, if you don’t have any) then spread the cauliflower pieces on the sheet and roast for 1 hour, turning 3 or 4 
times, until most of each piece has turned golden brown.  (The browner the cauliflower pieces turn, the more caramelization occurs and the sweeter they’ll taste).

5.     Serve immediately and enjoy!

Day 5:

Turkey Meat Loaf

1.     Ground turkey

2.     1 egg

3.     onion

4.     soy sauce

5.     Italian seasoning

6.     Sugar free ketchup

Strawberry covered yogurt

Dip strawberries in yogurt and freeze

Day 6:

Turkey burgers

1.     1 lb. ground turkey meat (prefer thigh meat)

2.     1 medium red onion, finely chopped

3.     1/2 cup fresh parsley, minced (or whatever fresh herbs you like)

4.     1 Tbsp. garlic powder

5.     1 tsp. salt

6.     1 tsp. pepper

7.     Cheese (optional)

Mix ingredients together and form 4-6 patties. Grill on medium heat for 7 minutes a side. 2 minutes before burgers are done, place a slice of cheese (optional) on each patty. Serve hot.

Lemon Chicken

1.     In a large frying pan heat 1 tablespoon of Olive Oil. Cook 4 or 5 chicken breasts until lightly browned on both sides.

2.     While chicken is browning, in a bowl mix about 1 cup of low sodium chicken broth, the juice & zest of one lemon & a teaspoon of Rosemary (or another spice if you don’t like Rosemary) & ground pepper.

3.     Pour mixture over chicken, cover & let cook for about 30 minutes or until chicken is cooked through.

Cauliflower mash potatoes

1.     Cook cauliflower until really soft

2.     Put in food processor add a little plain Kefir

3.     Season with garlic salt onion powder,

Whatever you want or use for potato seasoning. We do this a lot, too. I usually add FF sour cream, some FF sharp cheddar cheese, garlic powder, and salt and pepper. It is more like “garlic-cheese mashed potatoes”

Day 7:

Greek yogurt chicken

So much better than fried!!!  Melt in Your Mouth Chicken Breast,

1.     1/2 c parmesan cheese,

2.     1 c Greek yogurt,

3.     1 tsp garlic powder,

4.     1 1/2 tsp seasoning salt

5.     1/2 tsp pepper,

Spread mix over chicken breasts, bake at 375 for 45 min