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

Tilapia With a Kick

Tilapia with a Kick
Cycle 1

• 2 tilapia fillets
• drizzle of olive oil
• 1/8 tsp. pepper
• 1/8 tsp. salt
• 1/4 tsp. dried onion flakes
• 1/4 tsp. minced garlic
• 1/4 tsp. thyme
• 1/4 tsp. paprika
• 1/2 tsp. dried parsley flakes
• 1 tsp. McCormicks Montreal Steak Seasoning

Spray pan with vegetable oil spray and place fillets on pan. Lightly drizzle olive oil on fillets, rub with finger to cover each fillet. In a bowl, combine all other ingredients, then sprinkle dry mix of seasonings on top of fillets.
Cover and bake at 425 degrees for approx. 15 minutes . Uncover and bake about 6 – 8 more minutes until fish flakes easily.

Thanks allgirlsmom!

Hot Cocoa

Hot Cocoa
Cycle 1

• 1 cup water
• 2 Tbsp unsweetened cocoa
• 1-2 packs Truvia or Splenda

Boil water with cocoa.  Pour in cup and add sweetener.

Thanks dawnhensley!

Buffalo Chicken Tenders

Note:  I made these on day 1 and they were quite good.  I didn't marinate them and would definitely do that when I make them again.  I used spray I can't Believe it's Not Butter.

Buffalo Chicken Tenders
Cycle 1

• 1 lb. boneless, skinless, chicken breast tenders
• 2 tbsp. butter or butter substitute
• 1/4 cup hot pepper sauce

Combine butter substitute, hot sauce, and chicken in a ziploc bag.  Marinate in refrigerator for 20 minutes.

Preheat oven to 375 degrees F. Line a baking sheet with foil and spray with non-stick spray for easy clean-up.  Bake 12 – 16 minutes, until done.

Serve with extra hot sauce, to heat it up, and/or with celery sticks, to cool it down.

Thanks kentuckyann!

Creamy Chicken

Creamy Chicken
Cycle 1

• 2 chicken breasts (sliced in strips)
• 2 Tbsp fat free Italian dressing
• 1 Tbsp Lite Soy Sauce
• 2 tsp Mrs Dash Onion and herb (or minced onion)
• 1/4 tsp dry mustard
• 2 cups sliced mushrooms
• 1 Tbsp olive oil
• 2 Tbsp fat free Sour Cream 

Mix dressing, soy sauce, Mrs. Dash, and mustard.  Add chicken and marinate overnight.

Saute mushrooms in olive oil, add chicken breast and marinade, and saute until chicken is cooked through.  Turn off heat and add sour cream to chicken mixture.  Stir to heat through.

Serves 2.

Thanks bunluvly!

Cafe' Mocha

Cycle 1

• 1 cup your favorite coffee
• ¼ cup acidophilus milk
• ½ tsp coco powder
• 2-3 packets Truvia or Splenda

Make 1 cup of your favorite coffee whether it is freshly brewed or instant. Next, put the milk in the blender together with the coco powder and whip up until frothy. Place the milk in the microwave and warm up on high for 35 seconds. Incorporate the hot coffee and the chocolate milk in the blender and pour in your sweetener. Give it a pulse or two.

Thanks ally0468!

Chicken Fajitas

Cycle 1

• 2 chicken breasts
• 2 bell peppers (any color of your choice)
• !/4 red onion
• salt
• pepper
• cumin
• chili powder 
• Mrs. Dash Chili Lime seasoning

Chop all the vegetables and place in a mixing bowl. Slice chicken into bite size pieces and mix with vegetables. Add a pinch of salt, pinch of pepper, 1-2 tsp of cumin, 1tsp of chili powder and generous amounts of Mrs. Dash, it’s salt free. Cook the chicken half way through first in a pan over medium-high heat in 1 tbsp olive oil. Then add the vegetables so they keep a lot of crunch.

Serves 2.

Thanks squarebear!

Parmesan Asparagus

Parmesan Asparagus
Cycle 1

• 10 medium fresh asparagus spears, trimmed
• 4 teaspoons olive oil
• 1 tablespoon grated Parmesan cheese (fat free if you can find it)
• 1/8 teaspoon garlic salt

Brush asparagus spears with oil; place on a baking sheet coated with nonstick vegetable spray. Bake, uncovered, at 400 degrees F for 6 minutes; turn asparagus. Bake 6 minutes longer or until asparagus is tender. Combine grated Parmesan cheese and garlic salt; sprinkle over asparagus.

Thanks kentuckyann!

Portabella Mushroom Pizza

Portabella Mushroom Pizza
Cycle 1

• 6 large portabella mushroom caps
• mixture of garlic, onions, green peppers, and any other vegetable you like
• shredded chicken or cooked ground turkey (optional)
• 1 16 oz can crushed tomatoes
• fat free mozarella cheese

Preheat oven to 400 degrees.

Put mushroom caps on a baking sheet and lightly drizzle with balsamic vinegar.

Add 2-3 tbsp olive oil to saute pan and saute veggies until tender.  Add tomatoes and meat (if adding) and simmer for a couple minutes.

Put mushroom caps in oven and cook for 2-3 minutes.

Remove mushroom caps from oven and turn oven to broil.  Cover caps with sauce mixture.  Top with cheese.  Place back in oven and broil until cheese melts and is slightly browned.

Makes 6 servings.  Great for leftovers.

Thanks tnmomof3!

Parmesan Chicken Bake

Parmesan Chicken Bake
Cycle 1

• 1 lbs chicken breast cut into chunks/strips
• 1/2 cup fat free parmesan cheese
• 1/2 tsp salt
• 1/4 tsp pepper
• 1/4 tsp garlic powder
• 1/2 tbsp italian seasoning (or a mix of oregano and basil)

Combine all ingredients except chicken in gallon Ziploc bag.  Dip chicken in egg whites and place in bag with coating mixture.  Shake to coat then cook in 2 tbsp of hot olive oil until just browned but not cooked through.

Place in greased baking dish.  Top with 1 1/2 cups low sugar/sugar free Marinara and sprinkle with 1/2 cup fat free mozzerella and 1/4 cup fat free parm cheese.

Cover with foil and bake at 350 for 20 min or until chicken is cooked through.

Serves 4

Thanks mamabosa!

Berry Smoothie

Berry Smoothie
Cycle 1

• 6 oz carton of Chobani nonfat Greek yogurt (plain or vanilla)
• juice from 1 orange
• 8-10 frozen strawberries (or other berries to your liking)
• 1-2 packets of Truvia or Splenda (to taste)

Combine all ingredients in a blender with ice.

Note: Because this has 2 fruits in it (berries and juice from orange), it will count as both of your fruits for the day as well as one probiotic.

Thanks tamarific!

Chocolate Berry Smoothie

Chocolate Berry Smoothie
Cycle 1

• 1 cup of Kefir
• 1 cup frozen mixed berries
• 1 packet Truvia (or Splenda)
• 1 tsp cocoa powder

Crush down frozen berries in a blender.  Add packet of truvia or splenda and cocoa powder.  Mix all together.  Add one cup of kefir and blend.

Thanks sweetnessjb!

Chinese Fried "Rice"

Note:  I have made this several times and it is amazing.  I have fooled people into thinking it's rice - doesn't look or taste like cauliflower.  Awesome recipe!

Chinese Fried "Rice"
Cycle 1

• 1 lb ground turkey or 3-4 chicken breasts, cut into chunks
• 1 onion, diced
• 2 cups coleslaw mix
• 1 head cauliflower
• grated ginger
• low fat chicken broth
• 2 eggs or 3 egg whites

In a large frying pan sprayed with olive oil or other nonstick spray, brown turkey with some diced onion and grated ginger. If using chicken, cook until brown on the outside then add onion and ginger and continue cooking  until cooked through. 

While meat is cooking, chop cauliflower in food processor or blender until pieces are small, resembling pieces of rice.  Add cauliflower to pan with cooked meat and stir fry for 3-4 minutes.  Add a splash of chicken broth, then add in coleslaw mix. Cook for a few minutes then push to edges of  pan.

Add another spritz of oil, then pour in 2 beaten eggs or 3 egg whites – cook up in the center of pan then fold all ingredients together.

Serves 4.

Thanks httpgal!

Pan Fried Potatoes

Pan Fried Potatoes
Cycle 2

• 1 medium potato (1 large, if you don’t mind using both starches in 1 meal)
• 1-2 tbsp olive oil
• Favorite seasoning salt to taste (I use a mixture of paprika, garlic, onion, black pepper)

Microwave potato until done, about 5 minutes. Cut into chunks. Set aside.  Heat 1 tbsp olive oil in a pan, add a few dashes of seasoning salt. Add potato, sprinkle seasoning salt over potato pieces. Add more oil if necessary to coat potato pieces. Cook to desired crispness.

Thanks shp970!

Mock French Toast

Note:  I had this for breakfast a couple days ago.  Excellent!

Mock French Toast
Cycle 1

• 1 egg plus 2 egg whites
• 1 apple, peeled, sliced thin
• vanilla extract (or other extract as desired - almond, maple, etc)
• cinnamon
• 2 packets truvia (or splenda)

Put apple slices in a bowl.  Pour 1 tsp extract, small amount cinnamon, and 1 sweetener packet over apples.  Stir to coat.  Spray a skillet with Pam spray and arrange apples on bottom of skillet.  Cook apples until softened, approx 2-4 minutes. 

Meanwhile, stir up two eggs with 1 sweetener packet, cinnamon, and extract of your choice.  Pour the egg mixture over the apples and as the edges set, lift up and let uncooked egg run to bottom (just like doing an omelet). When no more uncooked will run, put lid on skillet, turn heat down 1 setting and let cook for 2 minutes. Flip eggs over and let cook for another minutes. Slide onto plate and enjoy.

Thanks pamskyler!

Turkey Eggplant Parmesan

Note:  We had this for dinner last night and it was amazing.  I served it over spaghetti noodles for Tom and the kids. 

Turkey Eggplant Parmesan
Cycle 1

• 1 pound lean ground turkey breast
• 1 large eggplant
• 1 small onion
• 1 tablespoon olive oil to saute onion (can sub pan spray)
• eggwhites
• garlic powder
• 2 cups low-carb marinara
• fat free parmesan (if you can find it – I use reduced fat)
• fat free mozzarella

Preheat oven to 400.

Peel eggplant and slice into 1/4 inch pieces. Coat cookie sheet with pan spray (make sure you do this or it will stick really bad).  Dip eggplant slices into eggwhites, then press firmly into mixture of parmesan cheese and garlic powder. You can add your other favorite Italian spices here too.  Lay out in a single layer on a cookie sheet. Bake at 400 for 30 minutes, turning once until golden brown.

While the eggplant is cooking, saute the onion and brown the ground turkey. Drain and mix in the low carb marinara.  This will be pretty thick.

Remove eggplant from cooking sheet and transfer into a very well greased baking pan. Spread meat mixture on top. Sprinkle with some fat free mozzarella and bake uncovered for 20 minutes. Let stand 5 minutes.

On cycle 3, serve over spaghetti squash.

Serves 4.

Thanks sherriearc!

Turkey Meat Loaf

Turkey Meat Loaf
Cycle 1

• 1 lbs Ground turkey
• 1 T Worchershire sauce 
• 1 tsp Onion powder 
• 1 tsp Garlic powder 
• ½ tsp Sage 
• 3-4 oz low fat blue cheese or fat free feta cheese
• 1 medium onion, diced
• handful of spinach
• 1 egg
• Cracked red pepper
• Chili sauce

Mix all together and top with a thin layer of chili sauce. Sprinkle with cracked red pepper. Bake in 350 degree oven for about 1 hour, until done.

Can also stuff mixture into bell peppers and cook for about 45 minutes.

Thanks Bellabeargirl!

Brussell Sprouts Tomato Salad

Brussel Sprouts Tomato Salad
Cycle 1

• One Bag Frozen Brussel Sprouts
• Two Tomatoes
• Fat Free Italian Dressing
• Fresh Chopped Basil

Cook brussels sprouts according to package instructions.  Cool completely.  Chop tomatoes.  Add to brussels sprouts along with basil and enough dressing to coat all the vegetables.  Chill.

Thanks Connie 924!

Chicken Salad

Chicken Salad
Cycle 1

• 1 large can of chunked chicken (12 oz)
• 3 Tbsp plain nonfat yogurt
• 1 Tbsp mustard
• 1/2 tsp. olive oil
• 10-15 red grapes halved
• 1/2 apple, diced

Mix together yogurt, mustard, and olive oil.  Drain chicken.  Combine yogurt mixture and chicken together. Gently stir in grapes and apples.  Serve over a bed of shredded lettuce.

Yields 2 servings.

Thanks klh6662!

Chicken Salad

Chicken Salad
Cycle 1

• 1 large can of chunked chicken (12 oz)
• 1 TBSP fat free sour cream
• 1 tsp hidden valley ranch seasoning (or to your liking)
• 10-15 red grapes halved
• finely chopped onion (to your liking) 

Mix sour cream and ranch seasoning together. Drain chicken. Mix sour cream mixture and chicken together. Gently stir in grapes and onions. Serve over a bed of shredded lettuce.

Yields 2 servings.

Thanks heather512!

Parmesan Crusted Tilapia

Parmesan Crusted Tilapia
Cycle 1

• 1/4 cup fat free parmesan cheese
• 2 tsp paprika
• 2 tsp parsley

Mix together.  Dip tilapia in egg whites, then coat with spice mixture.  Bake in 350 degree oven 7-10 minutes until it flakes with a fork.

Can use any fish desired (flounder, catfish, etc.)

Thanks tbirdteacher!

Greek Chicken Meatballs

Greek Chicken Meatballs
Cycle 1

• 2 pkg ground chicken
• zest 1 lemon
• 1/2 c ff crumbly feta cheese
• 2 eggs
• 2 scallions, diced
• 2 ribs celery, diced
• 1/2 tsp garlic salt
• 1/2 tsp black pepper
• 1 box of frozen chopped spinach, thawed and water squeezed from

Preheat oven to 350.

Spray baking sheet with PAM.  Mix all the ingredients until well blended. form into bite size balls (or patties)and arrange on baking sheet.  Lightly brush top of meatballs with olive oil. Bake for 25 to 35 minutes until no longer pink.  Serve with tatziki sauce (recipe below) for dipping. 

Tatziki sauce

• 2 Cups greek plain yogurt
• juice of 1 lemon
• 1 clove of garlic, chopped
• 1 Tbsp fresh mint or dill or both
• 1 enlish cuccumber (medium size), chopped
• salt and pepper to taste

Put all ingredients into food processor and pulse until well combined. Test for seasonings. Serve with meatballs or patties.

Thanks kikiluvz2!

Maple Glazed Chicken Breasts

Maple Glazed Chicken Breasts
Cycle 2

• 2 tablespoons agave nectar
• 1 teaspoon maple extract
• 1 tablespoon reduced-sodium soy sauce
• 1 tablespoon fresh-squeezed lemon juice (approximately juice of 1 lemon)
• 1 clove garlic, minced
• 1 teaspoon minced fresh ginger
• 1/4 teaspoon freshly ground pepper
• 2 boneless, skinless chicken breasts

In a large resealable plastic bag, combine agave nectar, maple extract, soy sauce, lemon juice, garlic, ginger, and pepper. Place the chicken breasts in the bag and turn to coat with the marinade. Seal the bag and refrigerate chicken for 2 hours, turning several times.

Oven: Preheat oven to 375 degrees F. Remove chicken from the marinade (reserving the marinade), and place on a baking pan; cook approximately 20 to 30 minutes, to 165 degrees F

Barbecue: Preheat barbecue grill. Remove chicken from the marinade (reserving the marinade), and place chicken onto hot grill. Cover barbecue with lid, open any vents, and cook 20 to 30 minutes to 165 degrees F.

Pour the reserved marinade into a small saucepan and bring to a simmer over medium heat. Let the mixture cook until it reduces by half, approximately 4 to 5 minutes; remove from heat. Pour the marinade over the tops of the cooked chicken before serving.

Makes 2 servings.

Thanks mbczr555!

Cauliflower Popcorn

Cauliflower Popcorn
Cycle 1

• 1 head cauliflower or 1 head equal amount of pre-cut commercially prepped cauliflower
• 4 tablespoons olive oil (can use less)
• 1 teaspoon salt, to taste (can also use other herbs and seasonings)

Preheat oven to 425 degrees.

Trim the head of cauliflower, discarding the core and thick stems; cut florets into pieces about the size of ping-pong balls.  In a large bowl, combine the olive oil and salt, whisk, then add the cauliflower pieces and toss thoroughly.

Line a baking sheet with parchment 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.

Serve immediately and enjoy!

thanks hgulden!