Egg Mug

Egg Mug
Cycle 1

1/3 Fuji apple, cored and chopped 1/4 cup chopped sweet onion 3/4 cup fat-free liquid egg substitute (like Egg Beaters Original) 1 piece Mini Babybel Light cheese, chopped Optional: salt, black pepper, garlic powder Spray a large microwave-safe mug with nonstick spray. Add chopped apple and onion and microwave for 1 minute, until slightly softened and warm.  Pat dry to remove excess moisture. Add egg substitute and gently stir. Microwave for 1 1/2 minutes.  Add cheese and gently stir. Microwave for about 1 minute, until scramble is set.  Mix well and, if you like, season to taste with salt, pepper, and garlic powder. Enjoy!

Ponkie

Ponkie
Cycle 2

• 2 lbs butternut squash, diced
• 1 eggplant, diced
• 1 lb lean beef, cubed, or chicken breast, cubed
• 1 green pepper, finely chopped
• 1 onion, finely chopped
• 1 tomato, finely chopped
• 1/2 tsp cayenne
• 1/2 tsp ground coriander
• 2 tbsp olive oil
• salt
• pepper

Soak the diced eggplant in salted water.  Heat oil in pan and brown the onion.  Add meat, salt, pepper, and coriander.  Saute for 10 minutes.  Stir in peppers, tomato, and squash.  Drain the eggplant and stir in.  Reduce heat to low, cover, and simmer for 20 minutes.

Serve over rice to non-diet family.

17 day diet cycle 1 proteins list

Here are the lean proteins allowed on cycle 1.  You can eat an unlimited amount of these proteins.

Salmon, canned or fresh
Sole
Flounder
Catfish
Tilapia
Canned light tuna (in water)
Chicken breasts
Turkey breasts
Ground turkey, lean
Eggs (2 eggs = 1 serving)
Egg Whites (4 egg whites = 1 serving)

17 day diet cycle 2 proteins list

On Cycle 2, you can add the following lean proteins to the list of proteins you're already eating on cycle 1.  You can only eat these on your alternating cycle 2 days (on the alternating cycle 1 days, you should stick with the cycle 1 proteins list).

Seafood:
Clams
Crab
Mussels
Oysters
Scallops
Shrimp

Lean Cuts of Meat:
Flank Steak
Top Sirloin Steak
Top Round
Eye of the round
Beef round tip
Beef top sirloin
Beef top loin
Lean ground beef
Pork Tenderloin
Pork sirloin chops
Pork boneless loin roast
Pork top or center loin chops
Lamb shanks
Lamb sirloin roast
Veal cutlet

17 day diet starchy servings list

Note:  I know this says not to eat the starches after 2 pm, but I do cheat on this sometimes and eat a starch at dinner - usually one of the vegetables like squash.

On Cycle 2, you alternate days between Cycle 1 foods and Cycle 2 foods.  Here is a list of the natural starches that you are able to eat on Cycle 2 days. Remember, only eat 2 servings of natural starches before 2pm.  On Cycle 1 alternating days, do not eat the starches.

Grains: (1 serving = ½ cup)
Amaranth
Barley, pearled
Brown rice
Bulgar
Cocous
Cream of wheat
Grits
Longer rain rice such as basmati
Millet
Oat bran
Old-fashioned oatmeal
Quinoa

Legumes: (1 Serving = ½ cup)
Black beans
Black-eyed peas
Butter beans
Garbanzo beans (chickpeas)
Great northern beans
Kidney beans
Lentils
Lima beans, baby
Navy beans
Peas
Pinto beans
Soy beans
Split peas

Starchy Vegetables:
Breadfruit (1 serving = 1 cup)
Corn (1 serving = ½ cup)
Potato (1 serving = 1 medium)
Sweet potato (1 serving = 1 medium)
Taro (1 serving = ½ cup)
Winter squashes (acorn, spaghetti, butternut, etc) (1 serving = 1 cup)
Yam (1 serving = 1 medium

17 day diet cleansing vegetables list

Here's a list of the cleansing vegetables you can eat throughout the diet but are the only vegetables you can eat during cycle 1.

Artichoke
Artichoke hearts
Asparagus
Bell peppers, green, orange, red, yellow
Broccoli
Brussel 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

Indian Spiced Eggplant & Cauliflower Stew

Note:  I have made this several times and it is amazing - one of my favorite recipes!  I have cut up both pork and chicken and cooked in a little olive oil, then added it to this to make a main dish dinner that my whole family loves!  Remember to leave out the chikpeas if you are in cycle 1.  I found the spices at a local ethnic foods store.

Indian Spiced Eggplant & Cauliflower Stew
Cycle 2 (can be cycle 1 if you omit chickpeas)

• 2 tbsp curry powder
• 1 tsp garam masala
• 1 tsp mustard seeds
• 2 tbsp olive oil
• 1 large onion, diced
• 2 cloves garlic, minced
• 1 tsp finely graded fresh ginger
• 3/4 tsp salt
• 1 1-lb eggplant, cut into 1 inch cubes
• 3 cups cauliflower florets (I use an entire head)
• 1 15 oz can diced tomatoes
• 1 15 oz can chickpeas, rinsed (omit in cycle 1)
• 1/2 cup water
• 1/2 cup nonfat plain yogurt (optional)

Heat a dutch oven over medium heat.  Add curry powder, garam masala, and mustard seeds to toast, stirring, until the spices begin to darken, about 1 minute.  Transfer to a small bowl.

Add oil, onion, garlic, ginger, and salt to the pot and cook, stirring, until softened, 3 to 4 minutes.  Stir in eggplant, cauliflower, tomatoes, chickpeas, water and the reserved spices.  Bring to a simmer.  Cover, reduce heat, and cook, stirring occasionally, until the vegetables are tender, 15 to 20 minutes.  Top each serving with a dollop of yogurt, if desired.

Nutrition info (makes 6 servings, about 1 1/3 cup each):  198 calories, 6 g fat, 31 g carbohydrates, 6 g protien, 8 g fiber, 605 mg sodium, 358 mg potassium