Cycle 2 Menu & Grocery List

YOU DID IT! We just completed the first seventeen day cycle! & with all of your success I hope you are motivated to continue and start the second seventeen day cycle! In cycle 2 we are adding healthy natural starches. The book says to have these starches (sweet potato, chickpeas, black beans) before 2:00PM ... but we may fiddle with this a little some days! Be sure to review the new Cycle 2 allowed foods : HERE 

*now that you know the basics and the principles you have the tools to create and change my menu to better fit you! If you don't like the hot lemon water in the morning ... exchange it for one glass (8-12oz) of water first thing in the morning. If you don't like cauliflower ... exchange it for another cleansing vegetable or newly allowed natural starch like quinoa or beans.   

My Plan for Cycle 2:

Weekly Menu: 

Monday: Stuffed Sweet Potato

                ½ Sweet potato loaded with steamed broccoli, cauliflower, carrots, & shredded chicken

                Top with non-fat sour cream and green onion

Tuesday: Teriyaki Chicken Fried {Cauliflower} Fried Rice

                Cauliflower Fried Rice Recipe: LINK

                Add shredded chicken drizzled with 1 TBSP teriyaki sauce

                

Wednesday: BBQ Chicken & Veggies     

                Shredded chicken , BBQ Sauce and Seeded Mustard dipping with green beans and carrots

Thursday: Turkey Taco Salad

                Lean Ground Turkey Meat cook and season with 1 packet of low-sodium taco seasoning

                Sautee fajita style veggies (bell pepper, onion) (option to add black beans) 

                Place on bed of greens topped with salsa, no-fat sour cream, avocado

Friday: Pesto Shrimp Zoodles or Spaghetti Squash

                Sautee Shrimp and zoodles tossed with pesto sauce and add tomato, garlic, mushroom, etc

Saturday: Chicken Kabobs

                Skewer cubed chicken breast with slices of zucchini, bell pepper, onion, etc. and grill

Sunday: Steak or Salmon             

                Meat with roasted asparagus and carrots

Daily Schedule: 

7:30 – egg whites, whole wheat toast, avocado mini, salsa

9:30 – Yogurt and apple

11:30 – Raw veggies dipped in hummus

1:30 – Lunch

3:30 – Yakult or second yogurt

6:00 Dinner 

Grocery List: 

Costco: 

2 Rotisserie Chickens

Egg white cartons

Eggs

Carrots

Avocado/ Wholly Guac. Minis

Hummus

1 pack of Kirkland chicken tenders

Ground turkey meat

Yogurt: Dannon Greek Light & Fit

Wheat Bread

Pesto Sauce

Grocery Store:

BBQ Skewers

Salmon or Lean cut of Steak

Green Beans

Green Tea

Asparagus

Apples

Cuties

Yakults

Salsa

Frozen Veggies

Onion

Red Onion

Bell Pepper

Spaghetti Squash or Zucchini  

Cucumber

Cherry Tomatoes

Zucchini

Snap Peas

Lettuce

Lemon

Sweet potato

Baby bell peppers

Cauliflower Rice

Green Onion

Veggie floret medley (broccoli, cauliflower)

Non fat sour cream

Fat Free Cheese

Frozen shrimp – peeled and deveined 

NEW!! 2017 Menu & Grocery List!!

HELLO! I am so excited to introduce the newest round of 17 Days! After using this diet for almost 6 years I've come up with the plan that I like BEST! 

We are still following the simple guidelines of: 

2-2-3-Unlimited

2 - Fruit servings before noon

2 - Probiotic servings

3 - Cups of green tea

Unlimited: Lean protein & veggies 

(and as much lemon water as you can) 

I follow a super simple menu of 7 meals (one designated to each day of the week) and a set menu through the day: (seen below) 

DAILY MENU:

6:00 – Warm Lemon Water         

7:30 – 2 Egg Whites + 1 Whole Egg Scramble w/ Salsa & ½ of an avocado or 1 Guac. Mini

9:30– Yogurt + Apple or Blueberries

11:30 – 2 Cuties + Yakult

1:00 – “Salad” / dinner left over from the night before

3:30 – Traffic Pack – On the go veggies (Cherry Tomato, Snap Peas, Baby Carrots)

6:00 – Dinner

WEEKLY DINNER MENU: 

Wednesday – BBQ Chicken, Roasted Carrots & Brussels Sprouts or Peas

** TIP: I go to Costco on Wednesdays to buy my rotisserie chicken. I purchase two and shred them at home. To have from Wednesday Dinner to Saturday Lunch. (that means .. NO Defrosting! NO Preparing/ Marinading! NO More Baking MEAT! for the rest of the week!!! Its all ready for you! (if you feeding more than two adults with this chicken I would purchase 3)  

Thursday – Greek Chicken, Salad, Red Onion, Tomato, Cucumber, Olive, Avocado, Light Greek Dressing

Friday – Mexican Chicken, Salsa, Fajita Veggies, Lettuce or Cabbage 

** TIP: Use Butter Lettuce as lettuce cups/ shells for faux tacos! 

Saturday – Italian Turkey, Spaghetti Squash or Zucchini Noodles, Light Tomato Sauce, Frozen Veggie Medley 

Sunday – Salmon & Green Beans ( photo coming soon ) ** TIP: I work in an office and I wont bring fish to work as a left over to be heated in the microwave (in case it gets fishy) so there are no left overs for Monday ... Ill pack a salad with chicken for lunch or extra turkey marinara and zucchini noodels

Monday – Chicken Sausage, Carrots and Asparagus   

**TIP: One Sausage is PLENTY! They do have more fat than I would typically suggest BUT they break up the week with a new flavor! 

Tuesday – Turkey Burger, Fried Egg, Avocado, Tomato, Lettuce, Onion with Grilled Zucchini   

GROCERY LIST 

Costco:  

2-3 Rotisserie Chickens

*1 pack of chicken sausage (includes 3 packs)

Eggs

Carrots

*Avocado/ Wholly Guac. Minis

*Turkey Burgers

Blueberries

*Lean Ground Turkey Meat

*Chicken strips

*Wheat Bread (Breast Feeding Moms ONLY one slice to be added to the breakfast scramble) 

Super Market:

*Salmon 

Green Beans

*Yogurt (Carbsmart)

*Green Tea Packets

7 Lemons
Asparagus

Apples

Cuties

*Yakults or Yakult Lights

Brussels sprouts

*Salsa

*Frozen Peas

*Frozen Veggies

Onion

Red Onion

Bell Pepper

2 Zucchini 

Cucumber

Cherry Tomatoes

Snap Peas
Bag of cabbage
Bag of lettuce (romaine lettuce, spring blend, or 50/50 spinach etc.)
Head of Butter Lettuce

I purchase the * items once to last me the entire 17 day cycle ... everything else I purchase fresh weekly.