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    17 Day Diet

    Uploaded by

    Karissa Roiger
    The 17 day diet outlines breakfast, lunch, dinner and snack options for each of the 17 days. The meals consist primarily of lean proteins like chicken, turkey and fish along with vegetables and fruits. Snacks are limited to yogurt and single servings of fruit. The goal is to lose weight through portion control and balanced macronutrients. Sample recipes included are for Greek egg scramble, chicken veggie soup and turkey chili.

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    © All Rights Reserved
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    17 Day Diet

    Uploaded by

    Karissa Roiger
    9K views6 pages
    The 17 day diet outlines breakfast, lunch, dinner and snack options for each of the 17 days. The meals consist primarily of lean proteins like chicken, turkey and fish along with vegetables and fruits. Snacks are limited to yogurt and single servings of fruit. The goal is to lose weight through portion control and balanced macronutrients. Sample recipes included are for Greek egg scramble, chicken veggie soup and turkey chili.

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    17 day diet

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    The 17 day diet outlines breakfast, lunch, dinner and snack options for each of the 17 days. The meals consist primarily of lean proteins like chicken, turkey and fish along with vegetables and fruits. Snacks are limited to yogurt and single servings of fruit. The goal is to lose weight through portion control and balanced macronutrients. Sample recipes included are for Greek egg scramble, chicken veggie soup and turkey chili.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    9K views6 pages

    17 Day Diet

    Uploaded by

    Karissa Roiger
    The 17 day diet outlines breakfast, lunch, dinner and snack options for each of the 17 days. The meals consist primarily of lean proteins like chicken, turkey and fish along with vegetables and fruits. Snacks are limited to yogurt and single servings of fruit. The goal is to lose weight through portion control and balanced macronutrients. Sample recipes included are for Greek egg scramble, chicken veggie soup and turkey chili.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    At a glance
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    The 17 Day Diet focuses on eating lean proteins, fruits and vegetables, and low-fat dairy while limiting calories and unhealthy fats for 17 days in order to lose weight.

    The main meals include eggs, yogurt, salads, chicken, fish and turkey. Snacks include fruit, yogurt and raw vegetables. The plan provides sample menus for breakfast, lunch, dinner and snacks for each of the 17 days.

    Recipes are provided for Greek Egg Scramble, Chicken Veggie Soup, Taco Salad and Chili. They include ingredients like chicken breasts, egg whites, beans, broth and seasonings.

    17 day diet

    Day 1
    Breakfast
    2 scrambled egg whites
    ½ grapefruit or other fresh fruit
    Lunch
    large green salad topped w/ tuna; drizzle w/ 1 tbsp of love oil & 2tbsp vinegar
    Dinner
    1 grilled chicken breast
    4 c vegetables steamed or raw
    Snacks
    6 oz of sugar-free yogurt
    1 serving of fruit

    Day 2
    Breakfast
    6 oz yogurt
    Lunch
    Super Salad – lettuce, tomatoes, cucumbers, celery, 1tbsp olive oil, 2 tbsp vinegar
    Dinner
    grilled salmon
    4 c vegetables steamed or raw
    Snack
    6 oz yogurt
    1 serving fruit

    Day 3
    Breakfast
    2 hard boiled eggs
    ½ grapefruit
    Lunch
    1 large bowl of Chicken-Vegetable Soup
    Dinner
    Roasted turkey breast, steamed carrots, steamed asparagus
    Snack
    6 oz yogurt
    Day 4
    Breakfast
    6 oz yogurt
    Lunch
    Super Salad – lettuce, tomatoes, cucumbers, celery, 1tbsp olive oil, 2 tbsp vinegar
    Dinner
    Grilled chicken
    4 c vegetables

    Day 5
    Breakfast
    2 scrambled egg whites
    ½ grapefruit
    Lunch
    Salad w/ baby tomatoes and low-fat feta or blue cheese
    Dinner
    Ground turkey patties w/ side salad drizzled w/ 1 tbsp of olive oil & 2 tbsp vinegar
    Snacks
    6 oz yogurt

    Day 6
    Breakfast
    6 oz yogurt
    Lunch
    Grilled chicken breast w/ tossed salad 1 tbsp olive oil & 2 tbsp vinegar
    Dinner
    Grilled fish
    4 c steamed veggies
    Snack
    ½ grapefruit

    Day 7
    Breakfast
    2 scrambled eggs, 4 scrambled egg whites, or 1 scrambled egg + 2 scrambled egg whites
    1 apple
    Lunch
    Taco Salad
    Dinner
    stir-fry of veggies (broccoli, onions, carrots, cauliflower, celery)
    Snack
    ½ grapefruit
    6 oz yogurt
    Day 8
    Breakfast
    6 oz yogurt
    Lunch
    2 c lettuce, tomato, cucumber w/ 1 tbsp olive oil & 2 tbsp vinegar
    Dinner
    Turkey burger
    4 c steamed veggies
    side salad 1 tbsp olive oil & 2 tbsp vinegar
    Snack
    ½ grapefruit
    6 oz yogurt

    Day 9
    Breakfast
    Greek Egg Scramble
    1 fresh orange
    Lunch
    Super Salad
    Dinner
    Grilled chicken breast- fat-free Italian dressing
    4 c steamed veggies
    Snack
    6 oz yogurt
    ½ grapefruit

    Day 10
    Breakfast
    ½ c cottage cheese
    2 c pineapple
    Lunch
    Super Salad
    1 medium apple
    Dinner
    Grilled Chicken Breast – w/ barbeque in the oven
    side salad w/ 1 tbsp olive oil & 2 tbsp vinegar
    Snack
    6 oz yogurt
    2 c raw veggies
    Day 11
    Breakfast
    Yogurt Smoothie – ½ c milk, 8 oz yogurt
    Lunch
    Super Salad
    Dinner
    Turkey Chili
    Side Salad 1 tbsp olive oil 2 tbsp vinegar
    Snack
    2 6 oz yogurt

    Day 12
    Breakfast
    2 hard-boiled eggs
    ½ grapefruit
    Lunch
    Baked or grilled chicken breast
    1 sliced tomato
    1 medium orange
    Dinner
    baked or grilled fish
    4 c veggies
    Snack
    2 6 oz yogurt

    Day 13
    Breakfast
    6 oz yogurt
    Lunch
    Super Salad
    Dinner
    Roast Turkey or Chicken
    side salad
    Snack
    ½ grapefruit
    6 oz yogurt
    Day 14
    Breakfast
    1 scrambled egg + 2 scrambled egg whites
    1 apple
    Lunch
    1 large bowl of Chicken Veggie Soup
    Dinner
    Grilled Chicken
    4 c steamed veggies
    Snack
    ½ grapefruit
    6 oz yogurt

    Day 15
    Breakfast
    ½ c cottage cheese
    2 c pineapple
    Lunch
    Super Salad
    Dinner
    5 c ground turkey
    Super Salad
    Snack
    ½ grapefruit
    6 oz yogurt

    Day 16
    Breakfast
    Spanish Omelet – 2 scrambled eggs, fat-free cheese, mushrooms, tomato
    ½ grapefruit
    Lunch
    Super Salad
    Dinner
    Roasted Turkey breast, steamed carrots & steamed asparagus
    Snack
    1 grapefruit
    6 oz yogurt
    Day 17
    Breakfast
    6 oz yogurt
    Lunch
    Super Salad
    Dinner
    Fried fish w/ lemon pepper
    steamed broccoli
    Snack
    1 apple
    6 oz yogurt

    Recipes
    Greek Egg Scramble Chicken Veggie Soup
    4 egg whites 4 baked chicken breasts
    2 tbsp reduced fat feta cheese 1 large carrot
    ½ tsp salt & pepper 2 lg celery sticks
    1 can crushed tomatoes
    Taco Salad 1 14 oz can chicken broth
    1 # ground turkey 1 ½ tsp salt
    taco seasoning ¼ tsp pepper
    lettuce
    tomato Chili
    salsa 1 # turkey
    1/3 c cheddar cheese 2 c black beans
    2 c tomato sauce
    1 tbsp chili powder, salt & pepper

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