Sample 17 Day Diet Plan With Food List in PDF (147 Foods)

Printable 17 Day Diet Plan (PDF)

The 17 day diet created by Michael Moreno MD, a family practice physician in San Diego, is gaining interest worldwide with people who want to lose weight.

The diet claims to provide rapid weight loss by cutting out sugar, grains, fruit, and the bulk of dairy products in the first phase.

Besides Fast weight loss being the central selling point of the diet plan, many people find it simple to execute and adhere to in the short term.

Nevertheless, like many diets, the 17 Day Diet Plan is tough to maintain long-term and those who have tried it say it is challenging.

How Does The 17 Day Diet Work?

People who are allergic to nuts or dairy products will have an easier time adhering to the diet because those foods are not on the plan.

Moreover, it is simple to comply with the diet plan if you observe a gluten-free diet because it specifies when you can eat them.

According to the creators, a new feature is transitional day fasts, intended to nudge your body into increased fat-burning between cycles.

They also emphasize that these fasts are optional. If you want to undertake the transitory day fasts, you will have smoothies in the form of three liquid meals on the days when you are not eating solid food.

The 17 day diet consists of four phases or cycles, of which the first three last for 17 days. ‎

Vegetarians may have a more challenging time sticking to the 17 day diet’s strict protein requirements, especially during the diet’s first two cycles. The following is a description of every phase.

Accelerate Phase-Cycle 1

Cycle 1 encourages quick weight loss by enhancing digestive health. It aids in the removal of sugar from the blood, hence increasing metabolism and decreasing fat storage.

Instead of refined grains and pasta, this cycle relies heavily on low-carb veggies to replace sugar and sweets.

In addition to lean amounts of protein, olive oil and flaxseed oil are acceptable fat sources. The consumption of probiotic foods such as tempeh, yogurt, and kefir is also advisable in cycle 1.

Activate Phase-Cycle 2

Cycle 2 resets metabolism by raising or lowering your calorie intake to boost fat burning your days.

All foods allowed in Cycle 1 plus higher-fat meats, fish, whole grains, starchy vegetables, and legumes are permissible on Cycle 2.

Achieve Phase- Cycle 3

Cycle 3 assists in developing excellent eating patterns through the reintroduction of new foods and moving you closer to your desired weight.

Cycle 3 foods consist of all of the items from the previous two cycles and some additional fattier forms of meat and poultry.

Whole-grain bread, high-fiber cereals, and whole-grain pasta are also acceptable options for your diet.

Vegetables are limitless, whereas you should limit fruit to two servings each day. In addition, you can introduce alcoholic beverages into your diet as long as you take them in moderation.

Arrive Phase-Cycle 4

Cycle 4 follows for the long term to keep you at your goal weight through a program of eating less. You can also enjoy your favorite foods on weekends while eating healthfully during the week.

The cycle calls for eating only foods allowed in the first three cycles during the week and then giving you some leeway to indulge in one to three meals and some alcohol between Friday dinner and Sunday dinner.

The 17 day diet may be more challenging if you are a vegetarian or vegan since it relies heavily on poultry- and fish-based protein, especially in the first two cycles.

What to Eat o a 17 Day Diet Plan

The 17 day diet focuses on eliminating certain carbohydrates from your meals. As a result, you will tend to eat more protein than you might typically while eliminating entire groups of carb-based foods.

1. Vegetables

The 17 day diet divides vegetables into starchy and non-starchy segments. You do not have a restriction on the number of non-starchy veggies you can consume on cycle 1. The non-starchy veggies include:

Asparagus

Broccoli

Brussels sprouts

Cabbage

Cauliflower

Celery

Green beans

Leafy greens

Mushrooms

Onion

Tomatoes

In Cycle 2, you can introduce starchy veggies that include

Corn

Potatoes

Pumpkins

Sweet potatoes

Winter squash

2. Fruits

Like the veggies, the 17 day diet plan splits fruits into low sugar and high sugar categories in the first cycle.

The diet allows two servings of low sugar fruits while you cannot consume high sugar until cycle 3. The low sugar fruits allowed in cycles 1 and 2 include:

Apples

Berries

Grapefruit

Oranges

Peaches

Pears

Plums

Prunes

Red grapes

High sugar fruits include:

17 Day Diet Plan

17 Day Diet Plan

Apricots

Bananas

Cherries

Figs

Kiwi

Mango

Papaya

Pineapple

Tangelo

Tangerines

3. Protein

17 Day Diet Plan

17 Day Diet Plan

The 17 day diet does not limit the proteins you can consume through the four cycles.

Even in the strictest of the cycles, you can consume as many different types of protein sources as you possibly can. In cycle 1, you can enjoy the following protein sources.

Canned Light Tuna (in water)

Catfish

Chicken Breast

Egg Whites

Eggs

Flounder

Ground Turkey

Salmon (canned or fresh)

Sole

Tilapia

Turkey Breast 

In cycle 2, you can add the following proteins to the list

All other Chicken & Turkey parts

Beef Top Loin

Center Loin Chops or Pork Top

Clams

Crab

Eye of the Round

Flank Steak

Lamb Shanks

Lean Ground Beef

Mussels

Oysters

Pork Boneless Loin Roast

Pork Tenderloin

Scallops

Shellfish

Shrimp

Sirloin Lamb Roast

Sirloin Pork Chops

Top Sirloin Steak

Veal Cutlet

In cycle 3, you can incorporate the following protein sources into your diet.

Canadian bacon

Cornish Hen

Pheasant

Quail

Reduced-fat Turkey Bacon, Sausage, or lunchmeat

4. Grains

17 Day Diet Plan

17 Day Diet Plan

During Cycle 1, grains and other “natural starches” are not permissible; however, during Cycles 2 and 3, you can consume them but only in limited varieties and quantities.

In Cycle 2, you can include the following grains

Amaranth

Barley

Brown rice

Bulgur

Couscous

Cream of wheat

Grits

Longer grain rice

Millet

Oat bran

Oatmeal

In Cycle 3, you can extend your grains to include the following:

Cracked wheat

Fiber-enriched bread

Gluten-free bread

Multi-grain bread

Oat bran bread

Pita bread

Pumpernickel

Rye bread

Sugar-free bread

Whole-grain bagel

Whole-wheat tortilla

5. Beans ad Lentils

In cycle 1, you should limit the consumption of beans and lentils as much as possible. However, in cycles 2 and 3, you can include the following in your diet.

Baby lima beans

Black beans

Black-eyed peas

Butter beans

Garbanzo beans

Great northern beans

Kidney beans

Lentils

Navy beans

Peas

Pinto beans

Soybeans

Split peas

6. Probiotics/Dairy Substitutes

17 Day Diet Plan

17 Day Diet Plan

The 17 day diet allows for the consumption of dairy products in moderation. For the first two cycles of the program, you can consume two servings per day of the following probiotic foods.

Kefir

Kimchi

Live-active Cottage cheese

Low-fat acidophilus milk

Probiotic Pill Supplement

Reduced salt miso

Sauerkraut

Tempeh

Yakult

Yogurt

In cycle 2, you can add the following dairy substitutes

Low-calorie cheeses

Low-fat milk

Sugar-free almond milk

Sugar-free rice milk

Sugar-free soymilk

Skim milk

7. Fats

Those following the diet are encouraged to ingest 1 to 2 teaspoons of more health-promoting fats daily in cycle 1.

Once they reach Cycle 3, they can incorporate small amounts of other healthy fats into their diet. Friendly fats allowed in all the cycles are

Olive oil

Flaxseed oil

Fish oil

From cycle 3, you can incorporate the following healthy oils into your diet.

Avocado oil

Canola oil

Walnut oil

Light mayonnaise

Un-oiled nuts or seeds

Natural peanut butter

Reduced calorie margarine

Reduced-fat salad dressings

Salad dressings

Trans-free margarine

17 Day Diet Plan Sample Meals

Day 1: Cycle 1

17 Day Diet Plan

17 Day Diet Plan

Breakfast: 2 Poached eggs; 1 cup plain kefir, 1/2 a grapefruit

Lunch: 2 Black sesame tofu summer rolls with peanut dipping sauce

Dinner: 3 oz pan-seared halibut with 1 serving oven roasted asparagus

Snack: Protein bar

Day 2: Cycle 1

Breakfast: 2 Scrambled geek eggs with 1 fresh orange and 1-cup green tea

Lunch: Non-starchy veggie salad with non-fat salad dressing and a cup of green tea

Dinner: Grilled chicken breasts with Italian free fat dressing, steamed non-starchy veggies, and 1 cup of green tea

Dinner: Kefir smoothie

Snack: Granola bar 

Day 3: Cycle 1

17 Day Diet Plan

17 Day Diet Plan

Breakfast: 2 scrambled egg whites with 1/2 grapefruit or other fresh fruit and 1 cup green tea

Lunch: Large green salad with tuna, drizzled with 1 tbsp olive oil, 2 tbsp balsamic vinegar 1 cup green tea

Dinner: Grilled chicken with non-starchy veggies and 1 cup of green tea

Snacks: 6 oz sugar-free plain yogurt with 1 to 2 tablespoons sugar-free jam and 1 serving of low-sugar fruit

Day 4: Cycle 1

Breakfast: Smoothie of ¼-cup acidophilus milk, ¼-cup fruit-flavored yogurt, and 1 cup of berries with 1 cup of green tea

Lunch: Super veggie salad with non-fat salad dressing and 1-cup green tea

Dinner: Turkey chili salad with 1 tbsp olive oil, 2 tbsp balsamic vinegar, and 1-cup green tea

Snack: 2 servings of probiotics

Day 5: Cycle 1

Breakfast: ¼-cup LiveActive cottage cheese with 1 pear and 1-cup green tea

Lunch: 1 large bowl of chicken veggie soup with 1-cup green tea

Dinner: Roast turkey tenderloin with steamed asparagus and 1 cup of green tea

Snack: 1 cup frozen unsweetened berries with 6 oz. plain low-fat yogurt

Day 6: Cycle 1

17 Day Diet Plan

17 Day Diet Plan

Breakfast: Veggie egg cups, with waffle omelets, blueberries, cream green smoothie

Lunch: A big bowl of chicken enchilada soup, with 1/2 cup chopped fruit, a small garden salad, and 1 cup of green tea

Dinner: Chicken Lombardy, with parmesan roasted cauliflower, and 1 cup of green tea

Snack: 1/2 Cup Low-Sugar Fruit-Flavored Yogurt and Baby Carrots, 1 Cup

Day 7: Cycle 2

Breakfast: 1-cup no-sugar-added fruit-flavored yogurt, 6 oz low-carb, low-sugar granola

Lunch: 1 cup Asian shrimp salad (omit sugar from the dressing)

Dinner: 1 Serving chicken masala; 1 cup brown rice, 1 cup steamed broccoli

Snack: Pumpkin cookies with fruit-flavored yogurt

Day 8: Cycle 2

Breakfast: 1-cup cooked oatmeal topped with sliced nectarines or peaches

Lunch: 1-cup Greek yogurt almond chicken salad; a handful of whole-wheat rosemary crackers

Dinner: 5-oz serving honey mustard herbed salmon; 1 1/4 cup oven-roasted potatoes; 3-oz spring mix greens

Snack: Mediterranean spread with 1/2 cup garbanzo beans and cucumber slices

Day 9: Cycle 2

17 Day Diet Plan

17 Day Diet Plan

Breakfast: 2 Scrambled egg whites with 1/2 grapefruit or other fresh fruit, and 1 cup of green tea

Lunch: Lamb shanks with vegetables, medium baked potato, 1 tbsp fat-free sour cream, 6 oz sugar-free, fruit-flavored yogurt, and 1 cup green tea

Dinner: Grilled sirloin steak, tossed salad with 1 tbsp olive oil and 2 tbsp balsamic vinegar plus 1 cup green tea.

Snack: 1-cup fresh raspberries with 1-cup sugar-free, fruit-flavored yogurt

Day 10: Cycle 2     

Breakfast: 2 Scrambled egg whites, with half a fruit, and a cup of green tea

Lunch: Grilled chicken with steamed vegetables, a medium-baked potato, 6 oz fruit-flavored, sugar-free yogurt, and a cup of green tea

Dinner: Grilled sirloin steak, with veggie salad tossed with 1 tbsp olive oil, 2 tbsp balsamic vinegar, and a cup of green tea

Snack: A cup of raspberries with a cup of fruit-flavored and sugar-free yogurt

Day 11: Cycle 2

Breakfast: 6 oz of non-fat plain yogurt, with Strawberry crepe roll-ups, and a cup of green tea

Lunch: Medium baked potato with fat-free sour cream, healthy French onion soup, green salad, tomatoes, carrots, green beans, low-fat dressing, and a cup of green tea

Dinner: All-in-one burger, with green salad, steamed green beans, and a cup of green tea

Snack: Medium apple, with 1/2 cup of fruit-flavored, low-sugar yogurt

Day 12: Cycle 3

17 Day Diet Plan

17 Day Diet Plan

Breakfast: Whole-wheat toast with 2 scrambled egg whites, steamed spinach, 1 medium grapefruit, 1-cup skim milk, and one cup of green tea

Lunch: Stir-fried beef with steamed broccoli, carrots, pea pods and veggies, low-sodium soy sauce and other seasonings, served over brown rice, and a cup of green tea

Dinner: Grilled tuna fillet with grilled asparagus, 1 tbsp olive oil, Light garden salad with your favorite greens and veggies, 1 tbsp balsamic vinaigrette, and a cup of green tea

Snack: 1-cup pineapple chunks with 1/2 cup cottage cheese and 1/2 cup of fruit-flavored, low-sugar yogurt

Day 15: Cycle 3

Breakfast: 1 Slice whole-wheat toast, with 1 poached, soft-boiled, or hard-boiled egg, 1/2 grapefruit, and 1 cup green tea

Lunch: Caesar salad with grilled chicken breast, 2 cups romaine lettuce, 2 tbsp light Caesar dressing, 1 slice whole-wheat toast, 1 serving of fresh fruit, and 1-cup green tea

Dinner: Roasted pork tenderloin, with 1 to 2 cups mixed tossed salad with 2 tbsp fat-free dressing, and 1-cup green tea

Snack: 1 Probiotic, dairy, or dairy-substitute serving with 1 frozen fruit bar

Day 16: Cycle 4

Breakfast: 2 Scrambled eggs, with 1 medium pear or other in-season fruit, and 1-cup green tea

Lunch: Broiled hamburger, with Sliced or stewed tomatoes, and 1 cup of green tea

Dinner: Stir-fry vegetables with chicken strips, 1 tbsp olive oil, and 1 cup of green tea

Snack: 1-cup fresh berries, 6 tbsp sugar-free yogurt, and 1-cup green tea 

Day 17: Cycle 4

17 Day Diet Plan

17 Day Diet Plan

Breakfast: Turkey veggie egg cup with lime and spinach smoothie, and a cup of green tea

Lunch: Italian herb grilled chicken breast with 1 tbsp olive oil, 2 tbsp oregano, oregano, dried basil, garlic powder, fresh ground pepper, and a cup of green tea

Dinner: Kale and parmesan frittata, with 1/2 teaspoon olive oil, a small pinch of red pepper flakes, 1 plum tomato, chopped, and 1 cup green tea

Snack: 4-cups microwave popcorn with a frozen fruit bar

Final Thoughts

Though the initial phase of the 17 day diet plan is challenging to follow, it provides more balance with the other stages.

The diet plan aims to speed up metabolism and help with weight loss. It achieves its objectives by restricting calories, especially in the first phase.

17 Day Diet Plan Food List (PDF)

17 Day Diet Food List
Vegetables
Asparagus
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Green beans
Leafy greens
Mushrooms
Onion
Tomatoes
Starchy Veggies
Corn
Potatoes
Pumpkins
Sweet potatoes
Winter squash
Fruits
Apples
Berries
Grapefruit
Oranges
Peaches
Pears
Plums
Prunes
Red grapes
High sugar fruits include:
Apricots
Bananas
Cherries
Figs
Kiwi
Mango
Papaya
Pineapple
Tangelo
Tangerines
Protein
Canned Light Tuna (in water)
Catfish
Chicken Breast
Egg Whites
Eggs
Flounder
Ground Turkey
Salmon (canned or fresh)
Sole
Tilapia
Turkey Breast
Cycle 2 and 3 Proteins
All other Chicken & Turkey parts
Beef Top Loin
Center Loin Chops or Pork Top
Clams
Crab
Eye of the Round
Flank Steak
Lamb Shanks
Lean Ground Beef
Mussels
Oysters
Pork Boneless Loin Roast
Pork Tenderloin
Scallops
Shellfish
Shrimp
Sirloin Lamb Roast
Sirloin Pork Chops
Top Sirloin Steak
Veal Cutlet
Canadian bacon
Cornish Hen
Pheasant
Quail
Reduced-fat Turkey Bacon, Sausage, or lunchmeat
Grains Cycle 2
Amaranth
Barley
Brown rice
Bulgur
Couscous
Cream of wheat
Grits
Longer grain rice
Millet
Oat bran
Oatmeal
Cycle 3 Grains
Cracked wheat
Fiber-enriched bread
Gluten-free bread
Multi-grain bread
Oat bran bread
Pita bread
Pumpernickel
Rye bread
Sugar-free bread
Whole-grain bagel
Whole-wheat tortilla
Beans And Lentils
Baby lima beans
Black beans
Black-eyed peas
Butter beans
Garbanzo beans
Great northern beans
Kidney beans
Lentils
Navy beans
Peas
Pinto beans
Soybeans
Split peas
Probiotics/Dairy Substitutes
Kefir
Kimchi
Live-active Cottage cheese
Low-fat acidophilus milk
Probiotic Pill Supplement
Reduced salt miso
Sauerkraut
Tempeh
Yakult
Yogurt
Low-calorie cheeses
Low-fat milk
Sugar-free almond milk
Sugar-free rice milk
Sugar-free soymilk
Skim milk
Fats
Olive oil
Flaxseed oil
Fish oil
Fats Cycle 3
Avocado oil
Canola oil
Walnut oil
Light mayonnaise
Un-oiled nuts or seeds
Natural peanut butter
Reduced calorie margarine
Reduced-fat salad dressings
Salad dressings
Trans-free margarine

Sample 17 Day Diet Plan (PDF)

 
17 Day Diet Plan Sample Meals
Day 1: Cycle 1
Breakfast: 2 Poached eggs; 1 cup plain kefir, 1/2 a grapefruit
Lunch: 2 Black sesame tofu summer rolls with peanut dipping sauce (omit brown sugar)
Dinner: 3 oz pan-seared halibut; 1 serving oven roasted asparagus
Snack: Protein bar
Day 2: Cycle 1
Breakfast: 2 Scrambled geek eggs with 1 fresh orange and 1-cup green tea
Lunch: Non-starchy veggie salad with non-fat salad dressing and a cup of green tea
Dinner: Grilled chicken breasts with Italian free fat dressing, steamed non-starchy veggies, and 1 cup of green tea
Dinner: Kefir smoothie
Snack: Granola bar
Day 3: Cycle 1
Breakfast: 2 scrambled egg whites with 1/2 grapefruit or other fresh fruit and 1 cup green tea
Lunch: Large green salad with tuna, drizzled with 1 tbsp olive oil, 2 tbsp balsamic vinegar 1 cup green tea
Dinner: Grilled chicken with non-starchy veggies and 1 cup green tea
Snacks: 6 oz sugar-free plain yogurt with 1 to 2 tablespoons sugar-free jam and 1 serving of low-sugar fruit
Day 4: Cycle 1
Breakfast: Smoothie of ¼-cup acidophilus milk, ¼-cup fruit-flavored yogurt, and 1 cup berries with 1 cup of green tea
Lunch: Super veggie salad with non-fat salad dressing and 1-cup green tea
Dinner: Turkey chili salad with 1 tbsp olive oil, 2 tbsp balsamic vinegar, and 1-cup green tea
Snack: 2 servings of probiotics
Day 5: Cycle 1
Breakfast: ¼-cup LiveActive cottage cheese with 1 pear and 1-cup green tea
Lunch: 1 large bowl of chicken veggie soup with 1-cup green tea
Dinner: Roast turkey tenderloin with steamed asparagus and 1 cup green tea
Snack: 1 cup frozen unsweetened berries with 6 oz. plain low-fat yogurt
Day 6: Cycle 1
Breakfast: Veggie egg cups, with waffle omelets, blueberries, cream green smoothie
Lunch: A big bowl of chicken enchilada soup, with 1/2 cup chopped fruit, small garden salad, and 1 cup green tea
Dinner: Chicken Lombardy, with parmesan roasted cauliflower, and 1 cup green tea
Snack: 1/2 Cup Low-Sugar Fruit-Flavored Yogurt and Baby Carrots, 1 Cup
Day 7: Cycle 2
Breakfast: 1-cup no-sugar-added fruit-flavored yogurt, 6 oz low-carb, low-sugar granola
Lunch: 1 cup Asian shrimp salad (omit sugar from the dressing)
Dinner: 1 Serving chicken masala; 1 cup brown rice, 1 cup steamed broccoli
Snack: Pumpkin cookies with fruit-flavored yogurt
Day 8: Cycle 2
Breakfast: 1-cup cooked oatmeal topped with sliced nectarines or peaches
Lunch: 1-cup Greek yogurt almond chicken salad; a handful of whole-wheat rosemary crackers
Dinner: 5-oz serving honey mustard herbed salmon; 1 1/4 cup oven-roasted potatoes; 3-oz spring mix greens
Snack: Mediterranean spread with 1/2 cup garbanzo beans and cucumber slices
Day 9: Cycle 2
Breakfast: 2 Scrambled egg whites with 1/2 grapefruit or other fresh fruit, and 1 cup green tea
Lunch: Grilled chicken with steamed vegetables, medium baked potato, 1 tbsp fat-free sour cream, 6 oz sugar-free, fruit-flavored yogurt, and 1 cup green tea
Dinner: Grilled sirloin steak, tossed salad with 1 tbsp olive oil and 2 tbsp balsamic vinegar plus 1 cup green tea.
Snack: 1-cup fresh raspberries with 1-cup sugar-free, fruit-flavored yogurt
Day 10: Cycle 2
Breakfast: 2 Scrambled egg whites, with half a fruit, and a cup of green tea
Lunch: Grilled chicken with steamed vegetables, a medium-baked potato, 6 oz fruit-flavored, sugar-free yogurt, and a cup of green tea
Dinner: Grilled sirloin steak, with veggie salad tossed with 1 tbsp olive oil, 2 tbsp balsamic vinegar, and a cup of green tea
Snack: A cup of raspberries with a cup of fruit-flavored and sugar-free yogurt
Day 11: Cycle 2
Breakfast: 6 oz of non-fat plain yogurt, with Strawberry crepe roll-ups, and a cup of green tea
Lunch: Medium baked potato with fat-free sour cream, healthy French onion soup, green salad, tomatoes, carrots, green beans, low-fat dressing, and a cup of green tea
Dinner: All-in-one burger, with green salad, steamed green beans, and a cup of green tea
Snack: Medium apple, with 1/2 cup of fruit-flavored, low-sugar yogurt
Day 12: Cycle 3
Breakfast: Whole-wheat toast with 2 scrambled egg whites, steamed spinach, 1 medium grapefruit, 1-cup skim milk, and one cup of green tea
Lunch: Stir-fried beef with steamed broccoli, carrots, pea pods and veggies, low-sodium soy sauce and other seasonings, served over brown rice, and a cup of green tea
Dinner: Grilled tuna fillet with Grilled asparagus, 1 tbsp olive oil, Light garden salad with your favorite greens and veggies, 1 tbsp balsamic vinaigrette, and a cup of green tea
Snack: 1-cup pineapple chunks with 1/2 cup cottage cheese and 1/2 cup of fruit-flavored, low-sugar yogurt
Day 15: Cycle 3
Breakfast: 1 Slice whole-wheat toast, with 1 poached, soft-boiled, or hard-boiled egg, 1/2 grapefruit, and 1 cup green tea
Lunch: Caesar salad with grilled chicken breast, 2 cups romaine lettuce, 2 tbsp light Caesar dressing, 1 slice whole-wheat toast, 1 serving of fresh fruit, and 1-cup green tea
Dinner: Roasted pork tenderloin, with 1 to 2 cups mixed tossed salad with 2 tbsp fat-free dressing, and 1-cup green tea
Snack: 1 Probiotic, dairy, or dairy-substitute serving with 1 frozen fruit bar
Day 16: Cycle 4
Breakfast: 2 Scrambled eggs, with 1 medium pear or other in-season fruit, and 1-cup green tea
Lunch: Broiled hamburger, with Sliced or stewed tomatoes, and 1 cup green tea
Dinner: Stir-fry vegetables with chicken strips, 1 tbsp olive oil, and 1 cup of green tea
Snack: 1-cup fresh berries, 6 tbsp sugar-free yogurt, and 1-cup green tea
Day 17: Cycle 4
Breakfast: Turkey veggie egg cup with lime and spinach smoothie, and a cup of green tea
Lunch: Italian herb grilled chicken breast with 1 tbsp olive oil, 2 tbsp oregano, oregano, dried basil, garlic powder, fresh ground pepper, and a cup of green tea
Dinner: Kale and parmesan frittata, with 1/2 teaspoon olive oil, a small pinch of red pepper flakes, 1 plum tomato, chopped, and 1 cup green tea
Snack: 4-cups microwave popcorn with a frozen fruit bar

See Also

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