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Cycle 12 Day Kit

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Wake Up Drink Every Morning:Hot Lemon WaterIngredients:8 oz of hot waterJuice of whole lemon or 3-4 tablespoons of bottled lemon juiceDirections: drink hot lemon water when you first wake up.

Water Consumption: Eight 8 oz glasses of water per day, or more

Green Tea: At least one cup at each meal time.

Lean Proteins and Cleansing Vegetables: Liberal AmountsAllowed

Probiotics: 2 servings per day

Fruit: 2 servings per day before 2pm

REMEMBER: If you’re still hungry after following the meal plan, eat morelean proteins and cleansing veggies. Remember, you’re allowed liberalamounts of veggies and proteins while on Cycle 1.

Overview




DAILY ESSENTIALS:

Wake Up Drink Every Morning:Drink hot lemon water when youfirst wake up.

Water Consumption: Eight 8 ozglasses of water per day, ormore

Green Tea: At least 1 cup at eachmeal time.

Lean Proteins and CleansingVegetables: Liberal AmountsAllowed


Fruit: 2 servings per day before2pm

NOTES:

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Grilled Chicken Breast on bed of lettuce,

favorite veggies and low-fat dressing

6 oz Low-Fat Fruit Flavored Yogurt

Medium Apple, cut up

4 oz Ground Turkey Patty topped with

sautéed mushrooms and sprinkle of low fat

mozzarella cheese

Steamed Broccoli and Cauliflower medley


Your favorite veggies and/or protein (if

you’re hungry)

Day 1

Skillet Garden Eggs (see recipe)

1 small orange

Breakfast

Lunch

Dinner

Snacks



DAILY ESSENTIALS:

Wake Up Drink Every Morning:Drink hot lemon water when youfirst wake up.

Water Consumption: Eight 8 ozglasses of water per day, ormore

Green Tea: At least 1 cup at eachmeal time.

Lean Proteins and CleansingVegetables: Liberal AmountsAllowed


Fruit: 2 servings per day before2pm

NOTES:

_______________________________

_______________________________

_______________________________

Grilled Chicken Breast

Side Salad with your favorite veggies and

low-fat dressing

Tomato Soup (see recipe)

Tarragon Chicken (see recipe)

Roasted Asparagus


Your favorite veggies and/or protein (if

you’re hungry)

Day 2

Berry Peachy Green Smoothie (see recipe)


Breakfast

Lunch

Dinner

Snacks

Seen Enough? Ready to Get Started?CLICK HERE to purchase Simple N' Lean 17 where you'll receive meal plans, grocery lists andrecipes for all three Cycles of the 17 Day Diet (plus a few bonuses and surprises!)

http://17ddblog.com/simple-and-lean-17/?tid=2daysneakpeek




Cycle 1 Recipes

Skillet Garden Eggs

1 tablespoon olive oil2 ounces of Ground Turkey2 Tablespoons red onion, chopped1 cup chopped spinach or kale 3-4 sliced mushrooms 1/4 cup halved cherry or grape tomatoesSalt and ground black pepper2 eggs1/4 cup grated low-fat mozzarella orparmesan cheese

Notes:

Day 1

Ingredients:

In a large nonstick skillet over medium, heatthe olive oil. Add the meat and onion andsaute until the onion is tender, about 5minutes. Add the greens and mushroomsand cook for another 5 to 6 minutes, or untilthe mushrooms are tender.

Add the tomatoes and season with salt andpepper. Stir well, then arrange thevegetables in an even layer. Using a spoon,create 2 wells in the vegetables, both about2 inches across. Crack an egg into each well.Cover the skillet and cook until just shy ofdesired doneness, about 3 to 4 minutes.

Sprinkle the cheese over the vegetables andeggs, then cover and cook for anotherminute. Use a spatula to transfer half of thevegetables and eggs onto a plate.

Yields 1 Serving

Directions

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Cycle 1 Recipes

Berry Peachy Smoothie

1 cup fresh spinach1 cup water1 cup strawberries1 cup peaches (frozen or 1 small peach)

Broil the tomatoes for 5-10 minutes until theskin blackens. Put tomatoes into a saucepotwith enough broth to cover.Bring the tomatoes and broth to a boil and addthe roasted garlic. With an immersion blenderor regular blender, puree the mixture.Add salt and pepper to taste.Once off heat, add fat-free sour cream on top,if desired.Yields 1 to 2 Servings

Tomato Soup

Day 2

Ingredients:

Blend spinach and water together first. Addremaining ingredients and blend again.

Directions

2-3 TomatoesNon-fat, low-sodium vegetable broth1 garlic clove, roastedSalt and pepper1 tablespoon fat free sour cream, optionalBasil or parsley, for garnish

Ingredients

Directions

Ingredients:

Directions

1 chicken breast2 Tarragon Leaves1 teaspoon tarragon, finely chopped1/4 cup Apple Cider Vinegar1/4 cup non-fat, low sodium chicken broth1 onion, thinly slicedSalt and pepper to taste

Tarragon Chicken

Preheat oven to 350 Degrees F.Mix chopped tarragon and vinegar and setaside. Salt and pepper both sides of chickenbreast. In an oven-safe pan, lay chicken onbed of onions. Gently pour tarragon-infusedvinegar over chicken. Pour broth in pan, butnot on chicken. Lay whole tarragon leaveson top of chicken and let marinade for 20-30minutes.Bake chicken in oven for 20-30 minutes oruntil done.Yields 1 Serving




Cycle 1 Recipes

Roasted Asparagus

1 pound fresh asparagus1 tablespoon olive oilKosher salt, plus extra for sprinklingFreshly ground black pepper

Day 2

Ingredients:

Preheat the oven to 400 degrees F.Break off the tough ends of theasparagus where they break naturally.Place the asparagus on a baking sheet,drizzle with olive oil, then toss to coat. Place the asparagus in a single layer andsprinkle season with salt and pepper.Roast the asparagus for 25 minutes, untiltender but still crisp.Yields 1 to 2 Servings.

Directions

Notes:

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Days 1-2

Chicken breast – 3Ground turkey – 6 ouncesEggs, whole – 2

Protein

6 oz Low-Fat Fruit FlavoredYogurt- 4

Probiotics

Orange – 1Strawberries – 1 cupApple - 1Peach – 1Lemons - 2

Fruit

Red onion – 1 smallMushrooms – 3-4 slicedOnion - 1Cherry Tomatoes – ¼ cupTomatoes – 3 Kale – 1 cupSpinach – 1 cupBroccoli and Cauliflower Medley– enough for one mealAsparagus – 1 poundFavorite veggies – enough for 2snacks (if hungry)Favorite Lettuces for Salads –enough for 2 saladsFavorite Veggies for salads –enough for 2 salads

Vegetables

Cycle 1 Shopping List

Olive OilApple Cider Vinegar

Pantry Items

Low-Fat Mozzarella – 1 small bagVegetable Broth – 1 32 oz containerGarlic Cloves – 1Low Fat DressingGreen Tea – 6 tea bags

Misc.

Tarragon leaves – 2Tarragon – 1 teaspoon finelychopped

Herbs & Spices

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Stay on Cycle 1 for only 17 days–not a day longerDon’t forget to have your wake-up drink of hot water and lemon– every day!If you’re hungry, eat more vegetables and protein– no reason to ever be hungry onCycle 1Drink plenty of waterExercise at least 17 minutes a day– no vigorous exercise while detoxing!Enjoy your green teaMake sure you have your two servings of probiotics– it’s not just about yogurtBe creative in your meal preparation– there’s no reason to get bored with your mealsNo fruit after 2pmIf it’s not on the approved food list, don’t eat it!

CYCLE 1

Cycle 1 of The 17 Day Diet (also known as the Accelerate Cycle), is the first cycle in a totalof four. Cycle 1 focuses on rapid weight loss by eating unlimited lean proteins such aschicken, fish and eggs, and unlimited quantities of cleansing vegetables to keep you full,providing a nutritional quality for your mind and body, and keeping you energized andmotivated to endure the 17 days of Cycle 1.

Cycle 1 also focuses on no sugar, very low-fat, and no starchy foods such as white breads,pasta, and potatoes. Cycle 1 encourages dieters to enjoy at least 2 probiotics per day alongwith low-sugar fruits such as berries, apples and plums. All your carbohydrates in Cycle 1are coming from the low-sugar fruit and must be eaten by 2pm.

In addition to the food choices in Cycle 1, it is also recommended to have an 8 oz cup ofhot lemon water every morning when you first wake up. The hot lemon water helpsstimulate your digestive juices. Also encouraged is drinking green tea with every meal as itpromotes weight loss. Drinking at least eight 8 oz glasses of water every day is required.

Cycle 1 Overview

Cycle 1 Quick Tips & Reminders

Remember, if you have more weight to lose continueonto Cycle 2. Cycle 1 is not meant to be a lifestyle, soonce your 17 days are up, move onto the next cycle.




CYCLE 1 Cycle 1 Food List

Salmon, canned or freshSoleFlounderCatfishTilapiaCanned light tuna (in water)

Chicken breastsTurkey breastsGround turkey, leanEggs (2 eggs = 1 serving)Egg Whites (4 egg whites = 1serving)

Lean Proteins

ArtichokeArtichoke heartsAsparagusBell peppers, green, orange, red, yellowBroccoliBrussels sproutsCabbageCarrotsCauliflowerCeleryCucumbersEggplantGarlicGreen beansGreen, leafy vegetables (including beatgreens, turnip greens, collard greens)KaleLeeksLettuce, all varietiesMushroomsOkraOnionsParsleyScallionsSpinachTomatoesWatercress

Cleansing Vegetables

AppliesBerries, all typesGrapefruitOrangesPeachesPearsPlumsPrickly pear cactusPrunesRed grapes

Low-Sugar Fruits(2 servings per day)

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CYCLE 1

Yogurts, any type including Greek-Style, sugar free fruit flavored, plainand low-fat (6oz = 1 serving)Kefir: similar to drinking-style yogurt;great for making smoothies (1 cup = 1serving)Low-fat acidophilus milk (1 cup = 1serving)Yakult (small 50-calorie bottle)Breakstone LiveActive cottage cheese(1/2 c = 1 serving)Reduced salt miso dissolved in low-fat, low-sodium broth (1 tablespoon =1 serving)Tempeh (a fermented cake of pressedsoybeans) (4 oz = 1 serving)Sauerkraut (1/2 c = 1 serving)Kimichi (Korean fermented cabbage)(1/2 c = 1 serving)

Probiotics (2 servings per day)

SalsaLow-carb marinara sauceLite soy sauceLow-carb ketchupFat-free sour creamLow-fat, low-sodium brothTruvia or Nectresse (non-caloricsweeteners made from naturalingredients)**Sugar free jams and jelliesVegetable cooking sprayFat-free cheesesFat-free salad dressingSaltPepperVinegarMustardHerbsSpices

Condiments (allowed inmoderation)

Olive OilFlaxseed Oil

Friendly Fats (1-2 tablespoonsdaily

Cycle 1 Food List



FAQ

Q. How much water is required on the 17 Day Diet?A. The 17 Day Diet recommendation is that you drink eight 8-ounce glasses of water perday. This is in addition to your hot lemon water and green tea throughout the day.

Q. I’ve been stuck in a weight loss plateau for days. What should I do?A. Plateaus are a normal part of dieting as your body gets used to eating the same foodsand the same amounts. Cycle 2 is about “body confusion” as you alternate betweenhigh caloric days and low caloric days. Increasing your caloric intake for a day shouldhelp you break your plateau. Check out our post regarding Diet Cheat Days.

Q. Am I allowed to drink coffee on the 17 Day Diet?A. Yes, you are allowed to drink coffee on the 17 Day Diet.

Q. Do I really have to have two probiotic servings per day?A. Having two probiotic servings per day really does make such a huge difference inyour digestion. Consuming large quantities of protein during Cycle 1, especially if you’renot used to that amount, may often times prove difficult to digest. Probiotic such asyogurt definitely help keep things flowing and healthy!

Q. Do I have to eat yogurt on the 17 Day Diet?A. No. There are other foods that contain probiotics besides yogurt. For a full list ofapproved 17 Day Diet probiotic-foods, visit our post about alternatives to yogurt.

Q. Am I allowed to have diet soda on the 17 Day Diet?A. Dr. Moreno advises us in The 17 Day Diet book against drinking diet soda.

Q. Am I allowed to have artificial sweeteners on the 17 Day Diet?A. The 17 Day Diet book recommends that if you’re going to consume artificialsweeteners, to do so in moderation. Truvia is the sweetener of choice if it’s necessaryfor you to consume.

Frequently Asked Questions





FAQ

Q. When I’m done with Cycle 1 or 2 and I still need to lose weight do I start back atCycle 1?A. Dr. Moreno explains in The 17 Day Diet book that he prefers you go through all theway to Cycle 3 before going back to a previous cycle to lose additional weight. Onceyou’ve gone through Cycle 3, you have the choice to go back to either Cycle 1 or Cycle2. Staying on Cycle 1 for too long, for instance, may actually stall your weight loss.

Q. How much lemon do I use in my hot water each morning?A. In The 17 Day Diet book, Dr. Moreno advises us to use the juice of half a lemon. Youmay decide it easier and more cost effective to use bottled lemon juice.**TheBreakthrough Edition published in 2014 advises using a full lemon.

Q. Doesn’t it make sense to begin the diet after the holidays?A. There really is no right answer (and the book doesn’t really address this). I feel this isa personal decision to start a diet before a holiday or to wait… you can’t make excusesforever, though. There will always be another holiday around the corner.

Q. Can I eat pomegranates on the 17 Day Diet? They really help my sweet tooth.A. Only on Cycle 3 of the 17 Day Diet are you allowed to eat pomegranates. Even thenyou are limited to two servings a day and they must be eaten by 2pm– so enjoy yourpomegranates!

Q. Is the 17 Day Diet safe to try if I am a diabetic?A. In the 17 Day Diet book, Dr. Moreno advises individuals who are Type I Diabeticsshould not try the 17 Day Diet.

Q. I am tired of eating salad. What are my other options?A. The 17 Day Diet food lists are so diverse (depending on the Cycle you’re on) that youhave so many choices of foods to choose from. I never understand those individualswho “think” all they can eat is salad when trying to lose weight. How about roastedchicken with veggies of your choosing?

Frequently Asked Questions






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