Free The 17 Day Diet by Dr. Mike Moreno Page B

squashes (acorn, spaghetti, butternut, etc.) (1 serving = 1 cup)
Yam (1 serving = 1 medium)
Cleansing Vegetables
(Same foods as Accelerate Cycle)
Low-Sugar Fruits
(Same foods as Accelerate Cycle)
Probiotics
(Same foods as Accelerate cycle)
Friendly Fats
(Same foods as Accelerate cycle)
Condiments
Condiments and seasonings are allowed in moderation: salsa, low-carb marinara sauce, lite soy sauce, low-carb ketchup, fat-free sour cream, low-fat, low-sodium broth, Truvia (a non-caloric sweetener made from natural ingredients), sugar-free jams and jellies, vegetable cooking spray, fat-free cheeses (i.e. Parmesan), fat-free salad dressing, salt, pepper, vinegar, mustard, herbs and spices.
    Meal Planning Made Easy
    On Activate days, you eat:
• Liberal amounts of protein and cleansing vegetables.
     
• Two daily servings of natural starches (carbohydrates).
     
• Two low-sugar fruit servings.
     
• Two servings of probiotic foods.
     
• One daily serving of friendly fat.
     
    Here’s a typical day on the Activate Cycle:
Breakfast
• ½ cup hot whole grain cereal or 2 eggs or 4 egg whites, prepared without oil; 1 Dr. Mike’s Power Cookie ; or one probiotic serving
     
• 1 fruit serving
     
• 1 cup green tea
     
Lunch
• Liberal amounts of protein in the form of fish, shellfish, meat, or chicken or eggs, or vegetables plus 1 probiotic serving
     
• 1 serving natural starch
     
• Unlimited amounts of cleansing vegetables
     
• 1 cup green tea
     
Dinner
• Liberal amounts of protein in the form of fish, shellfish, meat, or chicken or turkey
     
• Unlimited amounts of cleansing vegetables
     
• 1 cup green tea
     
Snacks
• 2nd fruit serving
     
• 2nd probiotic serving
     
Additional
• 1 friendly fat serving (1 to 2 tablespoons of olive oil or flaxseed oil to use on salads, vegetables, or for cooking)
     
    Remember: Follow one day of the Activate Cycle with a menu from the Accelerate Cycle, and alternate accordingly for a total of 17 days.
    17 Sample Menus
    Here are examples of how to create your daily meals during the Activate Cycle. You may follow these exactly or create your own menus based on the above guidelines. Recipes are in the Appendix.
    Wake-up drink
    Every morning, as soon as you rise, drink one 8-ounce cup of hot water. Squeeze half a lemon into the cup; the lemon stimulates your digestive juices. Your goal is to drink at least six to seven more glasses of water by the end of the day. The rate at which you burn calories drops if you’re dehydrated. And if you’re dehydrated, your body doesn’t absorb nutrients properly.
    Day 1
Breakfast
• 1 Dr. Mike’s Power Cookie
     
• 1 fresh peach, sliced
     
• 1 cup green tea
     
Lunch
• Chicken salad: baked or grilled chicken breast (diced), loose-leaf lettuce, 1 sliced tomato, assorted salad veggies, 2 tablespoons olive oil mixed with 4 tablespoons balsamic vinegar
     
• ½ cup brown rice
     
• 6 oz. sugar-free fruit flavored yogurt
     
Dinner
• Grilled salmon
     
• Steamed veggies
     
Snacks
• Protein Smoothie: 1 cup acidophilus milk or kefir blended with 1 cup frozen unsweetened berries
     
    Day 2
• Accelerate Cycle menu
     
    Day 3
Breakfast
• 2 scrambled egg whites
     
• ½ grapefruit, or other fresh fruit of your choice
     
• 1 cup green tea
     
Lunch
• 1 large bowl of Chicken-Vegetable Soup or grilled chicken breast and plenty of steamed veggies
     
• 1 medium baked potato with 1 tablespoon fat-free sour cream (“Medium” means it fits in the cup of your hand.)
     
• 6 oz. sugar-free fruit-flavored yogurt
     
• 1 cup green tea
     
Dinner
• Sirloin steak, grilled
     
• Tossed salad with 1 tablespoon olive oil and 2 tablespoons balsamic vinegar
     
• 1 cup green tea
     
Snacks
• 1 cup fresh raspberries (or other in-season fruit) with 1 cup sugar-free fruit-flavored yogurt
     
• Mediterranean spread: ½ cup garbanzo beans (pureed and mixed with 1 tablespoon olive oil) and served on cucumber