2 servings per day
Cycle 1 2 Day Kit
Published by TL Media ©TL Media and 17ddBlog.com Simple N' Lean 17™ is a trademark of TL Media and 17ddBlog.com All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means without the prior written permission of the author, nor be otherwise circulated in any form of binding or cover other than that in which it’s published. Modification of this design doesn’t void the copyright. This publication and the contents contained herein are strictly for informational purposes only. Before starting any nutritional plan or diet, make sure you talk to your doctor first. This publication, the products and services offered by My 17DD Blog are not associated, affiliated, endorsed, or sponsored by The 17 Day Diet or Dr. Moreno, nor have they been reviewed, tested or certified by The 17 Day Diet or Dr. Moreno.
© Simple N' Lean 17 by 17ddBlog.com
Overview Wake Up Drink Every Morning: Hot Lemon Water Ingredients: 8 oz of hot water Juice of whole lemon or 3-4 tablespoons of bottled lemon juice Directions: 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 Amounts Allowed Probiotics: 2 servings per day Fruit: 2 servings per day before 2pm
REMEMBER: If you’re still hungry after following the meal plan, eat more lean proteins and cleansing veggies. Remember, you’re allowed liberal amounts of veggies and proteins while on Cycle 1.
© Simple N' Lean 17 by 17ddBlog.com
Day 1 DAILY ESSENTIALS:
Breakfast Skillet Garden Eggs (see recipe)
Wake Up Drink Every Morning: Drink hot lemon water when you first wake up.
1 small orange
Lunch Grilled Chicken Breast on bed of lettuce, favorite veggies and low-fat dressing 6 oz Low-Fat Fruit Flavored Yogurt
Water Consumption: Eight 8 oz glasses of water per day, or more
Green Tea: At least 1 cup at each meal time.
Medium Apple, cut up
Dinner 4 oz Ground Turkey Patty topped with sautéed mushrooms and sprinkle of low fat mozzarella cheese Steamed Broccoli and Cauliflower medley
Lean Proteins and Cleansing Vegetables: Liberal Amounts Allowed Probiotics: 2 servings per day Fruit: 2 servings per day before 2pm
NOTES:
Snacks
_______________________________ _______________________________
6 oz Low-Fat Fruit Flavored Yogurt Your favorite veggies and/or protein (if you’re hungry)
© Simple N' Lean 17 by 17ddBlog.com
_______________________________
Day 2 DAILY ESSENTIALS:
Breakfast Berry Peachy Green Smoothie (see recipe)
Wake Up Drink Every Morning: Drink hot lemon water when you first wake up.
6 oz Low-Fat Fruit Flavored Yogurt Water Consumption: Eight 8 oz glasses of water per day, or more
Lunch Grilled Chicken Breast Side Salad with your favorite veggies and low-fat dressing
Green Tea: At least 1 cup at each meal time.
Tomato Soup (see recipe) Lean Proteins and Cleansing Vegetables: Liberal Amounts Allowed
Dinner
Probiotics: 2 servings per day
Tarragon Chicken (see recipe) Roasted Asparagus
Snacks
Fruit: 2 servings per day before 2pm
NOTES:
6 oz Low-Fat Fruit Flavored Yogurt Your favorite veggies and/or protein (if you’re hungry)
_______________________________ _______________________________ _______________________________
Seen Enough? Ready to Get Started? CLICK HERE to purchase Simple N' Lean 17 where you'll receive meal plans, grocery lists and recipes for all three Cycles of the 17 Day Diet (plus a few bonuses and surprises!)
Cycle 1 Recipes Day 1 Skillet Garden Eggs Ingredients: 1 tablespoon olive oil 2 ounces of Ground Turkey 2 Tablespoons red onion, chopped 1 cup chopped spinach or kale 3-4 sliced mushrooms 1/4 cup halved cherry or grape tomatoes Salt and ground black pepper 2 eggs 1/4 cup grated low-fat mozzarella or parmesan cheese
Directions In a large nonstick skillet over medium, heat the olive oil. Add the meat and onion and saute until the onion is tender, about 5 minutes. Add the greens and mushrooms and cook for another 5 to 6 minutes, or until the mushrooms are tender. Add the tomatoes and season with salt and pepper. Stir well, then arrange the vegetables in an even layer. Using a spoon, create 2 wells in the vegetables, both about 2 inches across. Crack an egg into each well. Cover the skillet and cook until just shy of desired doneness, about 3 to 4 minutes. Sprinkle the cheese over the vegetables and eggs, then cover and cook for another minute. Use a spatula to transfer half of the vegetables and eggs onto a plate. Yields 1 Serving
Notes: __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ ____________________
© Simple N' Lean 17 by 17ddBlog.com
Cycle 1 Recipes Day 2 Berry Peachy Smoothie
Tarragon Chicken
Ingredients:
Ingredients:
1 cup fresh spinach 1 cup water 1 cup strawberries 1 cup peaches (frozen or 1 small peach)
1 chicken breast 2 Tarragon Leaves 1 teaspoon tarragon, finely chopped 1/4 cup Apple Cider Vinegar 1/4 cup non-fat, low sodium chicken broth 1 onion, thinly sliced Salt and pepper to taste
Directions Blend spinach and water together first. Add remaining ingredients and blend again.
Tomato Soup Ingredients 2-3 Tomatoes Non-fat, low-sodium vegetable broth 1 garlic clove, roasted Salt and pepper 1 tablespoon fat free sour cream, optional Basil or parsley, for garnish
Directions Broil the tomatoes for 5-10 minutes until the skin blackens. Put tomatoes into a saucepot with enough broth to cover. Bring the tomatoes and broth to a boil and add the roasted garlic. With an immersion blender or 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
© Simple N' Lean 17 by 17ddBlog.com
Directions Preheat oven to 350 Degrees F. Mix chopped tarragon and vinegar and set aside. Salt and pepper both sides of chicken breast. In an oven-safe pan, lay chicken on bed of onions. Gently pour tarragon-infused vinegar over chicken. Pour broth in pan, but not on chicken. Lay whole tarragon leaves on top of chicken and let marinade for 20-30 minutes. Bake chicken in oven for 20-30 minutes or until done. Yields 1 Serving
Cycle 1 Recipes Day 2 Roasted Asparagus
Notes:
Ingredients: 1 pound fresh asparagus 1 tablespoon olive oil Kosher salt, plus extra for sprinkling Freshly ground black pepper
Directions Preheat the oven to 400 degrees F. Break off the tough ends of the asparagus 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 and sprinkle season with salt and pepper. Roast the asparagus for 25 minutes, until tender but still crisp. Yields 1 to 2 Servings .
____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________
Seen Enough? Ready to Get Started? CLICK HERE to purchase Simple N' Lean 17 where you'll receive meal plans, grocery lists and recipes for all three Cycles of the 17 Day Diet (plus a few bonuses and surprises!)
Cycle 1 Shopping List Protein
Days 1-2
Vegetables
Chicken breast – 3 Ground turkey – 6 ounces Eggs, whole – 2
Probiotics 6 oz Low-Fat Fruit Flavored Yogurt- 4
Fruit Orange – 1 Strawberries – 1 cup Apple - 1 Peach – 1 Lemons - 2
Red onion – 1 small Mushrooms – 3-4 sliced Onion - 1 Cherry Tomatoes – ¼ cup Tomatoes – 3 Kale – 1 cup Spinach – 1 cup Broccoli and Cauliflower Medley – enough for one meal Asparagus – 1 pound Favorite veggies – enough for 2 snacks (if hungry) Favorite Lettuces for Salads – enough for 2 salads Favorite Veggies for salads – enough for 2 salads
Herbs & Spices
Pantry Items Olive Oil Apple Cider Vinegar
Tarragon leaves – 2 Tarragon – 1 teaspoon finely chopped
Misc. Low-Fat Mozzarella – 1 small bag Vegetable Broth – 1 32 oz container Garlic Cloves – 1 Low Fat Dressing Green Tea – 6 tea bags
SEEN ENOUGH? Ready to get started? CLICK HERE
© Simple N' Lean 17 by 17ddBlog.com
CYCLE 1
Cycle 1 Overview
Cycle 1 of The 17 Day Diet (also known as the Accelerate Cycle), is the first cycle in a total of four. Cycle 1 focuses on rapid weight loss by eating unlimited lean proteins such as chicken, 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 and motivated 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 along with low-sugar fruits such as berries, apples and plums. All your carbohydrates in Cycle 1 are 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 of hot lemon water every morning when you first wake up. The hot lemon water helps stimulate your digestive juices. Also encouraged is drinking green tea with every meal as it promotes weight loss. Drinking at least eight 8 oz glasses of water every day is required.
Cycle 1 Quick Tips & Reminders Stay on Cycle 1 for only 17 days–not a day longer Don’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 on Cycle 1 Drink plenty of water Exercise at least 17 minutes a day– no vigorous exercise while detoxing! Enjoy your green tea Make sure you have your two servings of probiotics– it’s not just about yogurt Be creative in your meal preparation– there’s no reason to get bored with your meals No fruit after 2pm If it’s not on the approved food list, don’t eat it! Remember, if you have more weight to lose continue onto Cycle 2. Cycle 1 is not meant to be a lifestyle, so once your 17 days are up, move onto the next cycle.
© Simple N' Lean 17 by 17ddBlog.com
SEEN ENOUGH?
CYCLE 1
Cycle 1 Food List
Ready to Buy?
CLICK HERE
Lean Proteins
Cleansing Vegetables
Salmon, canned or fresh Sole Flounder Catfish Tilapia Canned light tuna (in water)
Artichoke Artichoke hearts Asparagus Bell peppers, green, orange, red, yellow Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Cucumbers Eggplant Garlic Green beans Green, leafy vegetables (including beat greens, turnip greens, collard greens) Kale Leeks Lettuce, all varieties Mushrooms Okra Onions Parsley Scallions Spinach Tomatoes Watercress
Chicken breasts Turkey breasts Ground turkey, lean Eggs (2 eggs = 1 serving) Egg Whites (4 egg whites = 1 serving)
Low-Sugar Fruits (2 servings per day) Apples Berries, all types Grapefruit Oranges Peaches Pears Plums Prickly pear cactus Prunes Red grapes
© Simple N' Lean 17 by 17ddBlog.com
CYCLE 1
Cycle 1 Food List
Probiotics (2 servings per day) Yogurts, any type including GreekStyle, sugar free fruit flavored, plain and low-fat (6oz = 1 serving) Kefir: similar to drinking-style yogurt; great for making smoothies (1 cup = 1 serving) Low-fat acidophilus milk (1 cup = 1 serving) Yakult (small 50-calorie bottle) Breakstone LiveActive cottage cheese (1/2 c = 1 serving) Reduced salt miso dissolved in lowfat, low-sodium broth (1 tablespoon = 1 serving) Tempeh (a fermented cake of pressed soybeans) (4 oz = 1 serving) Sauerkraut (1/2 c = 1 serving) Kimichi (Korean fermented cabbage) (1/2 c = 1 serving)
Condiments (allowed in moderation)
Friendly Fats (1-2 tablespoons daily Olive Oil Flaxseed Oil
© Simple N' Lean 17 by 17ddBlog.com
Salsa Low-carb marinara sauce Lite soy sauce Low-carb ketchup Fat-free sour cream Low-fat, low-sodium broth Truvia or Nectresse (non-caloric sweeteners made from natural ingredients)** Sugar free jams and jellies Vegetable cooking spray Fat-free cheeses Fat-free salad dressing Salt Pepper Vinegar Mustard Herbs Spices
FAQ
Frequently Asked Questions
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 per day. 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 foods and the same amounts. Cycle 2 is about “body confusion” as you alternate between high caloric days and low caloric days. Increasing your caloric intake for a day should help 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 in your digestion. Consuming large quantities of protein during Cycle 1, especially if you’re not used to that amount, may often times prove difficult to digest. Probiotic such as yogurt 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 of approved 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 artificial sweeteners, to do so in moderation. Truvia is the sweetener of choice if it’s necessary for you to consume.
Seen Enough? Ready to Get Started? CLICK HERE to purchase Simple N' Lean 17 where you'll receive meal plans, grocery lists and recipes for all three Cycles of the 17 Day Diet (plus a few bonuses and surprises!)
FAQ
Frequently Asked Questions
Q. When I’m done with Cycle 1 or 2 and I still need to lose weight do I start back at Cycle 1? A. Dr. Moreno explains in The 17 Day Diet book that he prefers you go through all the way to Cycle 3 before going back to a previous cycle to lose additional weight. Once you’ve gone through Cycle 3, you have the choice to go back to either Cycle 1 or Cycle 2. 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. You may decide it easier and more cost effective to use bottled lemon juice.**The Breakthrough 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 is a personal decision to start a diet before a holiday or to wait… you can’t make excuses forever, 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 then you are limited to two servings a day and they must be eaten by 2pm– so enjoy your pomegranates! 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 Diabetics should 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 you have so many choices of foods to choose from. I never understand those individuals who “think” all they can eat is salad when trying to lose weight. How about roasted chicken with veggies of your choosing?
Seen Enough? Ready to Get Started? CLICK HERE to purchase Simple N' Lean 17 where you'll receive meal plans, grocery lists and recipes for all three Cycles of the 17 Day Diet (plus a few bonuses and surprises!)
Published by TL Media ©TL Media and 17ddBlog.com Simple N' Lean 17™ is a trademark of TL Media and 17ddBlog.com All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means without the prior written permission of the author, nor be otherwise circulated in any form of binding or cover other than that in which it’s published. Modification of this design doesn’t void the copyright. This publication and the contents contained herein are strictly for informational purposes only. Before starting any nutritional plan or diet, make sure you talk to your doctor first. This publication, the products and services offered by My 17DD Blog are not associated, affiliated, endorsed, or sponsored by The 17 Day Diet or Dr. Moreno, nor have they been reviewed, tested or certified by The 17 Day Diet or Dr. Moreno.
© Simple N' Lean 17 by 17ddBlog.com
Overview Wake Up Drink Every Morning: Hot Lemon Water Ingredients: 8 oz of hot water Juice of whole lemon or 3-4 tablespoons of bottled lemon juice Directions: 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 Amounts Allowed Probiotics: 2 servings per day Fruit: 2 servings per day before 2pm
REMEMBER: If you’re still hungry after following the meal plan, eat more lean proteins and cleansing veggies. Remember, you’re allowed liberal amounts of veggies and proteins while on Cycle 1.
© Simple N' Lean 17 by 17ddBlog.com
Day 1 DAILY ESSENTIALS:
Breakfast Skillet Garden Eggs (see recipe)
Wake Up Drink Every Morning: Drink hot lemon water when you first wake up.
1 small orange
Lunch Grilled Chicken Breast on bed of lettuce, favorite veggies and low-fat dressing 6 oz Low-Fat Fruit Flavored Yogurt
Water Consumption: Eight 8 oz glasses of water per day, or more
Green Tea: At least 1 cup at each meal time.
Medium Apple, cut up
Dinner 4 oz Ground Turkey Patty topped with sautéed mushrooms and sprinkle of low fat mozzarella cheese Steamed Broccoli and Cauliflower medley
Lean Proteins and Cleansing Vegetables: Liberal Amounts Allowed Probiotics: 2 servings per day Fruit: 2 servings per day before 2pm
NOTES:
Snacks
_______________________________ _______________________________
6 oz Low-Fat Fruit Flavored Yogurt Your favorite veggies and/or protein (if you’re hungry)
© Simple N' Lean 17 by 17ddBlog.com
_______________________________
Day 2 DAILY ESSENTIALS:
Breakfast Berry Peachy Green Smoothie (see recipe)
Wake Up Drink Every Morning: Drink hot lemon water when you first wake up.
6 oz Low-Fat Fruit Flavored Yogurt Water Consumption: Eight 8 oz glasses of water per day, or more
Lunch Grilled Chicken Breast Side Salad with your favorite veggies and low-fat dressing
Green Tea: At least 1 cup at each meal time.
Tomato Soup (see recipe) Lean Proteins and Cleansing Vegetables: Liberal Amounts Allowed
Dinner
Probiotics: 2 servings per day
Tarragon Chicken (see recipe) Roasted Asparagus
Snacks
Fruit: 2 servings per day before 2pm
NOTES:
6 oz Low-Fat Fruit Flavored Yogurt Your favorite veggies and/or protein (if you’re hungry)
_______________________________ _______________________________ _______________________________
Seen Enough? Ready to Get Started? CLICK HERE to purchase Simple N' Lean 17 where you'll receive meal plans, grocery lists and recipes for all three Cycles of the 17 Day Diet (plus a few bonuses and surprises!)
Cycle 1 Recipes Day 1 Skillet Garden Eggs Ingredients: 1 tablespoon olive oil 2 ounces of Ground Turkey 2 Tablespoons red onion, chopped 1 cup chopped spinach or kale 3-4 sliced mushrooms 1/4 cup halved cherry or grape tomatoes Salt and ground black pepper 2 eggs 1/4 cup grated low-fat mozzarella or parmesan cheese
Directions In a large nonstick skillet over medium, heat the olive oil. Add the meat and onion and saute until the onion is tender, about 5 minutes. Add the greens and mushrooms and cook for another 5 to 6 minutes, or until the mushrooms are tender. Add the tomatoes and season with salt and pepper. Stir well, then arrange the vegetables in an even layer. Using a spoon, create 2 wells in the vegetables, both about 2 inches across. Crack an egg into each well. Cover the skillet and cook until just shy of desired doneness, about 3 to 4 minutes. Sprinkle the cheese over the vegetables and eggs, then cover and cook for another minute. Use a spatula to transfer half of the vegetables and eggs onto a plate. Yields 1 Serving
Notes: __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ __________________________________ ____________________
© Simple N' Lean 17 by 17ddBlog.com
Cycle 1 Recipes Day 2 Berry Peachy Smoothie
Tarragon Chicken
Ingredients:
Ingredients:
1 cup fresh spinach 1 cup water 1 cup strawberries 1 cup peaches (frozen or 1 small peach)
1 chicken breast 2 Tarragon Leaves 1 teaspoon tarragon, finely chopped 1/4 cup Apple Cider Vinegar 1/4 cup non-fat, low sodium chicken broth 1 onion, thinly sliced Salt and pepper to taste
Directions Blend spinach and water together first. Add remaining ingredients and blend again.
Tomato Soup Ingredients 2-3 Tomatoes Non-fat, low-sodium vegetable broth 1 garlic clove, roasted Salt and pepper 1 tablespoon fat free sour cream, optional Basil or parsley, for garnish
Directions Broil the tomatoes for 5-10 minutes until the skin blackens. Put tomatoes into a saucepot with enough broth to cover. Bring the tomatoes and broth to a boil and add the roasted garlic. With an immersion blender or 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
© Simple N' Lean 17 by 17ddBlog.com
Directions Preheat oven to 350 Degrees F. Mix chopped tarragon and vinegar and set aside. Salt and pepper both sides of chicken breast. In an oven-safe pan, lay chicken on bed of onions. Gently pour tarragon-infused vinegar over chicken. Pour broth in pan, but not on chicken. Lay whole tarragon leaves on top of chicken and let marinade for 20-30 minutes. Bake chicken in oven for 20-30 minutes or until done. Yields 1 Serving
Cycle 1 Recipes Day 2 Roasted Asparagus
Notes:
Ingredients: 1 pound fresh asparagus 1 tablespoon olive oil Kosher salt, plus extra for sprinkling Freshly ground black pepper
Directions Preheat the oven to 400 degrees F. Break off the tough ends of the asparagus 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 and sprinkle season with salt and pepper. Roast the asparagus for 25 minutes, until tender but still crisp. Yields 1 to 2 Servings .
____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________
Seen Enough? Ready to Get Started? CLICK HERE to purchase Simple N' Lean 17 where you'll receive meal plans, grocery lists and recipes for all three Cycles of the 17 Day Diet (plus a few bonuses and surprises!)
Cycle 1 Shopping List Protein
Days 1-2
Vegetables
Chicken breast – 3 Ground turkey – 6 ounces Eggs, whole – 2
Probiotics 6 oz Low-Fat Fruit Flavored Yogurt- 4
Fruit Orange – 1 Strawberries – 1 cup Apple - 1 Peach – 1 Lemons - 2
Red onion – 1 small Mushrooms – 3-4 sliced Onion - 1 Cherry Tomatoes – ¼ cup Tomatoes – 3 Kale – 1 cup Spinach – 1 cup Broccoli and Cauliflower Medley – enough for one meal Asparagus – 1 pound Favorite veggies – enough for 2 snacks (if hungry) Favorite Lettuces for Salads – enough for 2 salads Favorite Veggies for salads – enough for 2 salads
Herbs & Spices
Pantry Items Olive Oil Apple Cider Vinegar
Tarragon leaves – 2 Tarragon – 1 teaspoon finely chopped
Misc. Low-Fat Mozzarella – 1 small bag Vegetable Broth – 1 32 oz container Garlic Cloves – 1 Low Fat Dressing Green Tea – 6 tea bags
SEEN ENOUGH? Ready to get started? CLICK HERE
© Simple N' Lean 17 by 17ddBlog.com
CYCLE 1
Cycle 1 Overview
Cycle 1 of The 17 Day Diet (also known as the Accelerate Cycle), is the first cycle in a total of four. Cycle 1 focuses on rapid weight loss by eating unlimited lean proteins such as chicken, 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 and motivated 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 along with low-sugar fruits such as berries, apples and plums. All your carbohydrates in Cycle 1 are 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 of hot lemon water every morning when you first wake up. The hot lemon water helps stimulate your digestive juices. Also encouraged is drinking green tea with every meal as it promotes weight loss. Drinking at least eight 8 oz glasses of water every day is required.
Cycle 1 Quick Tips & Reminders Stay on Cycle 1 for only 17 days–not a day longer Don’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 on Cycle 1 Drink plenty of water Exercise at least 17 minutes a day– no vigorous exercise while detoxing! Enjoy your green tea Make sure you have your two servings of probiotics– it’s not just about yogurt Be creative in your meal preparation– there’s no reason to get bored with your meals No fruit after 2pm If it’s not on the approved food list, don’t eat it! Remember, if you have more weight to lose continue onto Cycle 2. Cycle 1 is not meant to be a lifestyle, so once your 17 days are up, move onto the next cycle.
© Simple N' Lean 17 by 17ddBlog.com
SEEN ENOUGH?
CYCLE 1
Cycle 1 Food List
Ready to Buy?
CLICK HERE
Lean Proteins
Cleansing Vegetables
Salmon, canned or fresh Sole Flounder Catfish Tilapia Canned light tuna (in water)
Artichoke Artichoke hearts Asparagus Bell peppers, green, orange, red, yellow Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Cucumbers Eggplant Garlic Green beans Green, leafy vegetables (including beat greens, turnip greens, collard greens) Kale Leeks Lettuce, all varieties Mushrooms Okra Onions Parsley Scallions Spinach Tomatoes Watercress
Chicken breasts Turkey breasts Ground turkey, lean Eggs (2 eggs = 1 serving) Egg Whites (4 egg whites = 1 serving)
Low-Sugar Fruits (2 servings per day) Apples Berries, all types Grapefruit Oranges Peaches Pears Plums Prickly pear cactus Prunes Red grapes
© Simple N' Lean 17 by 17ddBlog.com
CYCLE 1
Cycle 1 Food List
Probiotics (2 servings per day) Yogurts, any type including GreekStyle, sugar free fruit flavored, plain and low-fat (6oz = 1 serving) Kefir: similar to drinking-style yogurt; great for making smoothies (1 cup = 1 serving) Low-fat acidophilus milk (1 cup = 1 serving) Yakult (small 50-calorie bottle) Breakstone LiveActive cottage cheese (1/2 c = 1 serving) Reduced salt miso dissolved in lowfat, low-sodium broth (1 tablespoon = 1 serving) Tempeh (a fermented cake of pressed soybeans) (4 oz = 1 serving) Sauerkraut (1/2 c = 1 serving) Kimichi (Korean fermented cabbage) (1/2 c = 1 serving)
Condiments (allowed in moderation)
Friendly Fats (1-2 tablespoons daily Olive Oil Flaxseed Oil
© Simple N' Lean 17 by 17ddBlog.com
Salsa Low-carb marinara sauce Lite soy sauce Low-carb ketchup Fat-free sour cream Low-fat, low-sodium broth Truvia or Nectresse (non-caloric sweeteners made from natural ingredients)** Sugar free jams and jellies Vegetable cooking spray Fat-free cheeses Fat-free salad dressing Salt Pepper Vinegar Mustard Herbs Spices
FAQ
Frequently Asked Questions
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 per day. 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 foods and the same amounts. Cycle 2 is about “body confusion” as you alternate between high caloric days and low caloric days. Increasing your caloric intake for a day should help 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 in your digestion. Consuming large quantities of protein during Cycle 1, especially if you’re not used to that amount, may often times prove difficult to digest. Probiotic such as yogurt 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 of approved 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 artificial sweeteners, to do so in moderation. Truvia is the sweetener of choice if it’s necessary for you to consume.
Seen Enough? Ready to Get Started? CLICK HERE to purchase Simple N' Lean 17 where you'll receive meal plans, grocery lists and recipes for all three Cycles of the 17 Day Diet (plus a few bonuses and surprises!)
FAQ
Frequently Asked Questions
Q. When I’m done with Cycle 1 or 2 and I still need to lose weight do I start back at Cycle 1? A. Dr. Moreno explains in The 17 Day Diet book that he prefers you go through all the way to Cycle 3 before going back to a previous cycle to lose additional weight. Once you’ve gone through Cycle 3, you have the choice to go back to either Cycle 1 or Cycle 2. 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. You may decide it easier and more cost effective to use bottled lemon juice.**The Breakthrough 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 is a personal decision to start a diet before a holiday or to wait… you can’t make excuses forever, 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 then you are limited to two servings a day and they must be eaten by 2pm– so enjoy your pomegranates! 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 Diabetics should 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 you have so many choices of foods to choose from. I never understand those individuals who “think” all they can eat is salad when trying to lose weight. How about roasted chicken with veggies of your choosing?
Seen Enough? Ready to Get Started? CLICK HERE to purchase Simple N' Lean 17 where you'll receive meal plans, grocery lists and recipes for all three Cycles of the 17 Day Diet (plus a few bonuses and surprises!)
