Guidelines for Activate Cycle

General Guidelines for the Activate Cycle

1. Stay on the Activate Cycle for 17 days. The Activate Cycle consists of alternating between Activate days and Accelerate days.

2. Remove skin from chicken or turkey prior to cooking or purchase skinless poultry.

3. Trim all visible fat from meat.

4. About eggs: You may eat up to two eggs a day. But stick to no more than four yolks per week if your physician has diagnosed you with high cholesterol. Egg whites can be eaten without restriction.

5. Keep gobbling up those fresh fruits and vegetables before they become science-air project-worthy in the crisper. For convenience, frozen and canned items are fine, if chosen in moderation. These products should be unsweetened, however.

6. Continue to avoid alcohol and sugar in order to help your body eliminate toxins, improve digestion and burn fat.

7. Don’t eat more than two servings daily from the natural starches list.

8. Do not eat your fruit or natural starch serving past 2:00 p.m.

9. Eat slowly and only until full; do not overload your stomach. Use my Hunger/Fullness Meter.

10. Drink eight 8-ounce glasses of pure water a day.

11. Exercise at least 17 minutes a day.

Food list for Activate Cycle

Take More Off: The Activate Cycle Food

On the Activate Cycle, you’ll be adding new foods to those you ate on the accelerate Cycle. These additional foods are listed below.

Proteins

Add in the following foods:

Shellfish:

Clams

Crab

Mussels

Oysters

Scallops

Shrimp

Lean Cuts of Meat* (The leanest cuts are those from the part of the animal that gets the most exercise. Therefore, cuts from the round, chuck, shank and flank are the best.)

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

*Lean cuts tend to be a little tougher. You can tenderize lean cuts by marinating in fat-free liquids like fruit juice, wine, fat-free salad dressings, or fat-free broth.

Natural Starches

Grains: (1 serving = ½ cup)

Amaranth

Barley, pearled

Brown rice

Bulgur

Couscous

Cream of wheat

Grits

Longer grain 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)

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.

17 day menu for Activate

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 slices

Day 4

• Accelerate Cycle menu

Day 5

Breakfast

• ½ cup oatmeal or grits, cooked

• 4 egg whites, scrambled

• 1 fresh peach, sliced

• 1 cup green tea

Lunch

• Shrimp salad: cooked shrimp, 3 tablespoons chopped onion, generous bed of lettuce leaves, 1 tomato (large) and 1 tablespoon olive oil

• 1 baked sweet potato, medium

• 1 cup green tea

Dinner

• Pork sirloin chops, broiled or grilled

• Steamed veggies

• 1 cup green tea

Snacks

• 1 cup blueberries with 6 oz. sugar-free fruit flavored yogurt

• 6 oz. sugar-free fruit-flavored yogurt or 1 cup kefir

Day 6

• Accelerate Cycle menu

Day 7

Breakfast

• 2 eggs, scrambled without oil

• 1 baked potato, diced, seasoned and browned in a small frying pan that has been coated with vegetable cooking spray

• 1 orange or other fresh fruit in season

• 1 cup green tea

Lunch

• Black Bean Chili

• Large tossed salad with 1 tablespoon olive oil mixed with 2 tablespoons vinegar and seasoning

• 1 cup green tea

Dinner

• Extra lean hamburger patty, broiled • Sliced fresh tomatoes, drizzled with fat-free salad dressing

• Green beans or other veggie, steamed

• 1 cup green tea

Snacks

• Kefir smoothie

• 6 oz. sugar-free fruit-flavored yogurt

Day 8

• Accelerate Cycle menu

Day 9

Breakfast

• ½ cup Breakstone LiveActive cottage cheese

• 1 medium pear, sliced

• 1 cup green tea

Lunch

• Grilled chicken breast

• ½ cup pinto beans

• ½ cup cooked corn

• 1 cup green tea

Dinner

• Grilled salmon

• Steamed broccoli

• Sliced fresh tomato drizzled with 1 tablespoon of olive or flaxseed oil mixed with vinegar and seasonings

• 1 cup green tea

Snacks

• 1 medium apple

• 6 oz. sugar-free fruit-flavored yogurt

Day 10

• Accelerate Cycle menu

Day 11

Breakfast

• Kefir smoothie (blended with 1 cup berries)

• 1 cup green tea

Lunch

• Plenty of broiled hamburger

• 1 medium baked potato

• ½ cup peas

Dinner

• Plenty of roasted turkey breast

• Steamed asparagus

• Large tossed salad with 1 tablespoon olive oil mixed with 2 tablespoons vinegar and seasoning

Snacks

• 1 medium orange

• 6 oz. sugar-free fruit-flavored yogurt

Day 12

• Accelerate Cycle menu

Day 13

Breakfast

• 1 Dr. Mike’s Power Cookie

• 1 medium peach, sliced

• 1 cup green tea

Lunch

• Low-Carb Primavera Delight

• 1 cup green tea

Dinner

• Plenty of London broil

• Large tossed salad with 1 tablespoon olive oil mixed with 2 tablespoons vinegar and seasoning

• 1 cup green tea

Snacks

• Yogurt Shake (blended with fruit)

• 2nd probiotic serving of your choice

Day 14

• Accelerate Cycle menu

Day 15

Breakfast

• 1 cup Lean Granola mixed with 6 oz. sugar free fruit-flavored yogurt (Note: 1 cup of Lean Granola gives you your 2 servings of natural starch for the day)

• 1 cup green tea

Lunch

• Fruit salad: ½ cup LiveActive Breakstone cottage cheese with diced fruit (½ cup diced strawberries and ½ cup diced peach) served on a generous bed of lettuce

• 1 cup green tea

Dinner

• Grilled pork chops

• Steamed or boiled cabbage

• Large tossed salad with 1 tablespoon olive oil mixed with 2 tablespoons vinegar and seasoning

• 1 cup green tea

Snacks

• 1 medium apple or pear

• 2nd probiotic serving of your choice

Day 16

• Accelerate Cycle menu

Day 17

Breakfast

• 2 cooked eggs (scrambled, poached, etc.,

without oil)

• 1 cup fresh berries

• 1 cup green tea

Lunch

• Grilled chicken breast

• 1 medium sweet potato or ½ cup mashed butternut squash

• ½ cup cooked corn

• 1 cup green tea

(Note: The servings of sweet potato and/or squash plus corn gives you your 2 servings of natural starch for the day)

Dinner

• Grilled or boiled shrimp

• Steamed green beans

• Large tossed salad with 1 tablespoon olive oil mixed with 2 tablespoons vinegar and seasoning

• 1 cup green tea

Snacks

• 1 medium orange or nectarine

• 2nd probiotic serving of your choice

CROCKPOT RECIPES

I will add to this as I find more.

Slow Cooker Chipotle-Lime Chicken,

Prep Time: 20 min Inactive Prep Time: -- Cook Time: 3 hr 0 min Level:

Easy Serves:

4 servings  Ingredients

1 cup sliced onion

1 cup chopped celery

1 cup chopped carrots

4 or 5 skinless chicken breast

Salt and freshly ground black pepper

3 diced roma tomatoes

1/4 cup lime juice

1 tablespoon minced chipotle chiles
2 cloves garlic, minced

1/4 cup chopped fresh cilantro leaves

Lime wedges, for garnish

Directions

Arrange onion, celery and carrots in bottom of slow cooker. Season chicken with salt and pepper and arrange over vegetables.

In a medium bowl, whisk together tomatos, lime juice, chipotle chilies and garlic. Pour mixture over chicken.

Cover and cook on low for 6 to 8 hours or high for 3 to 4 hours.

Cowboy chicken

Ingredients

6 - Chicken Breast halves, no skin,

1 jar (about 2 cups) your favorite Salsa (mild, medium, or hot)

1-2 TBLSP Brown Sugar  splenda or another sweetner of your choice

1 TBLSP Dijon Mustard

Directions

Place chicken in crock pot  Mix all other ingredients in bowl and pour over chicken.

Cook in crock pot on low for about 6 hours, Serve sauce which is  delicious steamed veggies.

Number of Servings: 6

Lemon Garlic Chicken Crock Pot Recipe

Ingredients:

- 8 boneless skinless chicken breasts

- 10 garlic cloves, finely chopped or minced

- 2 yellow onions, chopped

- 2 cups fat free, low sodium chicken broth

- 1/4 cup lemon pepper seasoning

- 4 tbsp paprika

- 2 tbsp fresh parsley, finely chopped

- 1 tablespoon kosher salt

- 1 tsp lemon zest

Directions:

Rinse the chicken and pat dry. Mix together the lemon pepper seasoning, paprika and salt. Coat the chicken with the spice mixture. Place the coated chicken in the crock pot and cover with the fat free chicken broth, garlic cloves, parsley and onions and lemon zest. Cook on low heat for about 3-4 hours (or until done).  Entire recipe makes 8 servings

Shredded Tex-Mex Crock-Pot Chicken

Ingredients:

Serves 4

4 boneless, skinless chicken breasts
1 1/4 teaspoon cumin
1 tablespoon chili powder
1/2 teaspoon coriander
1/4 teaspoon paprika
1 1/2 teaspoon salt
1/2 tsp black pepper
1/3 cup chicken broth
1/3 cup (packed) cilantro leaves, chopped
2 limes
1 large onion, chopped
1 jalapeno, seeded and minced
4 garlic cloves, minced
1 tablespoon olive oil

Directions:

Heat the oil in a medium sized sauté pan. Add the onion and sauté for 5 minutes. Add the cumin, chili powder, coriander, paprika and garlic and sauté two more minutes. Deglaze the pan with the chicken broth making sure to scrape up any browned bits. Turn off and set aside.
Sprinkle the chicken with salt and pepper. Add to crock pot. Squeeze the lime on top, add the cilantro, jalapeno, and pour the onion and garlic mixture over top. Cook on low for 3-5 hours, or until cooked through (different crock-pots cook at varying heats) and tender. Remove chicken breasts from the crock pot, shred and place in a bowl. Scoop out the onions and add to the chicken. Depending on the amount of juices produced, you may want to add some or all of the juice back to the shredded chicken.
For fast and easy Cycle 1 “tacos”, add this chicken to lettuce leaves with tomato, cilantro, red onion, and FF cheese (I like FF cheddar or feta best). Add a dollop of Non-fat yogurt (instead of sour cream) and salsa, too, if you like. Kitchen Tip: To easily juice the lime, heat in the microwave

17 day tips

LEAN 17: Lost in Spice—17 Ways to Make Veggies and Other Foods Taste Great

When you’re on a diet, you’ve got to get creative. Here are some suggestions to get the most flavors from your food, without using added fat or sugar.

1. Basil. Basil adds loads of flavor to tomato-based dishes. It’s also great with poultry.

2. Broth. Use low-sodium, low-fat chicken and beef broth to sauté meats and cook flavorful rice without adding oil.

3. Cayenne pepper. Just a pinch livens up chili, spaghetti squash and salad dressings. Consuming cayenne may help suppress your appetite

4. Chives. Add 1 part chopped chives to 3 parts spinach and boil or steam for 3 minutes.

5. Cinnamon. Sprinkle this sweet spice in oatmeal, hot cereals or coffee.

6. Dill. Known mostly as a pickle herb, dill is delicious on fish, carrots and salads. For an easy dip, mix it into plain yogurt and serve with cucumber slices.

7. Garlic. Stir it into mashed potatoes or salad dressing.

8. Horseradish. Ditch the gravy and go for horseradish to enliven meat. Or puree it into

Breakstone Live Active cottage cheese, along with some garlic and pepper, for a healthy vegetable dip or potato topping.

9. Italian seasonings (generally a combination of oregano, rosemary, savory, marjoram, basil and thyme). Sprinkle it on chicken, spaghetti squash, vegetables and tomatoes.

10. Lemon. Squeeze fresh juice on salads, vegetables and fish. Grate the rind to create the zest (flavorful outer rind). This gives a tang to poultry, vegetables and salads.

11. Mint. You can’t beat fresh mint from your garden, but dried mint is tasty, too. Good in tea, with fruit, and in plain yogurt.

12. Mustard. Dijon mustard adds zip to many dishes, from turkey burgers to roasted potatoes.

13. Rosemary. The fragrant, needle-like leaves of this woody herb are especially good with lamb and seafood, and in any dish with beans, tomatoes, onions, potatoes or cauliflower.

14. Sage. This Mediterranean herb is especially good in tomato-based dishes, beans, tuna, chicken or turkey.

15. Tarragon. This wonderful seasoning makes salads and chicken taste delicious. For your salad dressings, try tarragon vinegar mixed with olive oil or flaxseed oil.

16. Thyme. A member of the mint family, thyme is great on carrots, cauliflower, Brussels sprouts and beef.

17. Vinegar. Try cider vinegar on cooked spinach, herbed or raspberry vinegar on salad greens, rice vinegar on chicken salad and malt vinegar on broiled fish.

Accelerate 17 day Menu

Meal Planning Made Easy

Accelerate

It’s easy to remember what to eat during this Cycle:

• As much as you want of specific proteins and

cleansing vegetables.

• Supplement these foods with 2 low-sugar fruits daily; 2 servings of probiotic foods such as

yogurt, kefir, Yakult (small 50-calorie bottle), acidophilus milk, reduced salt miso dissolved in

low-fat, low-sodium  broth, sauerkraut  (½ cup a serving) and 1 to 2 tablespoons  of friendly fat.

It’s that easy.

You do not have to count anything, except your 2 fruit daily servings, your 2 daily probiotic

servings and your fat serving.

Here is a typical day on the Accelerate Cycle:

Breakfast

• 2 eggs or 4 egg whites, prepared without oil;

or 1 serving probiotic food such as yogurt

MISTER M.D., CAN YOU PLEASE TELL ME

Can I take a probiotic supplement instead of eating probiotic foods?

Yes. Probiotics come in supplement  form that you can buy at your pharmacy or health food store.

Look for a  probiotic supplement that contains 10 to 20 billion colony-forming  units (CFUs), and

read the label to learn how it should be stored.

• 1 fruit serving

• 1 cup green tea

Lunch

• Liberal amounts of protein in the form of fish,

poultry, or eggs plus unlimited amounts of cleansing vegetables; or 1 probiotic serving plus

unlimited amounts of cleansing vegetables

• 1 cup green tea

Dinner

• Liberal amounts of protein in the form of fish or

chicken

• Unlimited amounts of cleansing vegetables

• 1 cup green tea

Snacks

• 2nd fruit serving

• 2nd probiotic serving

Additional

• 1 serving (1 to 2 tablespoons of friendly fat to

use on salads, vegetables or for cooking)

17 Sample Menus

Here are examples of how you can create your daily menu during the Accelerate Cycle. You may follow

these exactly or create your own menus based on the above guidelines. Some days include easy-

to-make recipes. You’ll find these 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 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. “Negative waters” such as coffee or tea do not count toward

your total daily fluid intake.

Consult your physician regarding the amount of your daily water intake if you have been diagnosed

with congestive heart failure. Water requirements vary.

Day 1

Breakfast

• 2 scrambled egg whites

• ½ grapefruit, or other fresh fruit

• 1 cup of green tea

Lunch

• Large green salad topped with tuna; drizzle

with 1 tablespoon of olive or flaxseed oil and

2 tablespoons balsamic vinegar

• 1 cup green tea

Dinner

• Plenty of grilled chicken with liberal amounts of

any vegetables from the list, steamed or raw

• 1 cup green tea

Snacks

• 6 oz. of sugar-free plain yogurt mixed with 1 to

2   tablespoons sugar-free jam  or  other probiotic serving

• 1 serving of fruit from the list

Day 2

Breakfast

• 6 oz. plain low-fat yogurt, mixed with 1 cup

berries or other fruit (chopped) on the list. You may sweeten the mixture with 1 packet of Truvia

or sugar-free fruit jam

• 1 cup green tea

Lunch

• Super Salad (large salad with a generous bed of  greens and  salad vegetables of  your

choice—tomatoes,   onions,    cucumbers,

celery, etc., drizzled with 1 tablespoon of olive oil or flaxseed oil and 2 tablespoons herbed

vinegar or vinegar of your choice)

• 1 cup green tea

Dinner

• Plenty of grilled or baked salmon with liberal

amounts of  any vegetables from the  list, steamed or raw

• 1 cup green tea

Snacks

• 6 oz. sugar-free fruit-flavored yogurt or 1 cup

plain low-fat yogurt, sweetened with Truvia or a tablespoon of sugar-free fruit jam

• 1 serving of fruit

Day 3

Breakfast

• 2 hard-boiled or poached eggs

• ½ grapefruit or other fresh fruit in season

• 1 cup green tea

Lunch

• 1 large bowl of Chicken-Vegetable Soup

• 1 cup green tea

Dinner

• Plenty of roasted turkey breast or turkey

tenderloin, steamed carrots and  steamed asparagus

• 1 cup green tea

Snacks

• 6 oz. plain low-fat yogurt, sweetened with

Truvia or a tablespoon of sugar-free fruit jam

• Kefir Smoothie: Mix one cup of kefir with 1 cup of frozen unsweetened  berries, sugar- free fruit

jam, and 1 tablespoon flaxseed oil. Blend until smooth

Day 4

Breakfast

• Kefir Smoothie

• 1 cup green tea

Lunch

• Marinated Vegetable Salad or Super Salad

• 6 oz. plain low-fat yogurt with a sliced fresh peach, or other fruit in season, for dessert

• 1 cup green tea

Dinner

• Eggplant Parmesan

• Alternative dinner: Any of the lean proteins with plenty of cooked cleansing vegetables from the

list

• 1 cup green tea

Day 5

Breakfast

• 2 scrambled egg whites

• ½ grapefruit or other fresh fruit in season

• 1 cup green tea

Lunch

•  Salad  of  baby  spinach  leaves,  grape

tomatoes, and crumbled low-fat feta or blue

cheese; drizzle with 1 tablespoon of olive or flaxseed oil  and 2  tablespoons balsamic vinegar

• 1 cup green tea

Dinner

• Ground turkey patties, with side salad drizzled

with 1 tablespoon of olive or flaxseed oil and

2 tablespoons balsamic vinegar

• 1 cup green tea

Snacks

• 1 cup of fresh berries

• 6 oz. plain low-fat yogurt, sweetened with

Truvia or a tablespoon of sugar-free fruit jam

Day 6

Breakfast

• 6 oz. plain low-fat yogurt, mixed with 1 cup

berries or other fruit (chopped) on the list. You may sweeten the mixture with 1 packet of Truvia

or a tablespoon of sugar-free fruit jam.

• 1 cup green tea

Lunch

• Lettuce Wraps or grilled chicken breast with tossed salad drizzled with 1 tablespoon of

olive  or  flaxseed oil  and  2  tablespoons

balsamic vinegar

• 1 cup green tea

Dinner

• Sesame Fish, or any grilled or baked fish

• Steamed cleansing vegetables

• 1 cup green tea

Snacks

• 2nd fruit serving of your choice

• 2nd probiotic serving of your choice

Day 7

Breakfast

• 2 scrambled eggs, 4 scrambled egg whites or

1  scrambled egg plus 2  scrambled egg

whites. Top with salsa (optional)

• 1 apple or 1 cup fresh berries

• 1 cup green tea

Lunch

• Taco Salad

• 1 cup green tea

Dinner

• A  stir-fry of  vegetables (broccoli, onions,

julienne carrots, red pepper, etc.), and chicken strips with 1 tablespoon of olive oil. Season with

a little garlic, ginger, and lite soy sauce.

• 1 cup green tea

Snacks

• 2nd fruit serving plus 1 probiotic serving of

your choice

• 2nd probiotic serving of your choice

Day 8

Breakfast

• 6 oz. plain low-fat yogurt, mixed with 1 cup

berries or other fruit (chopped) on the list. You may sweeten the mixture with 1 packet of Truvia

or a tablespoon of sugar-free fruit jam.

• 1 cup green tea

Lunch

• Salmon salad: 2 cups of salad vegetables

(lettuce, tomatoes, onions, cucumbers, etc.), baked or canned salmon, drizzled with 1 tablespoon

olive or flaxseed oil, mixed with 2 tablespoons balsamic vinegar and seasonings.

• 1 cup green tea

Dinner

• Turkey burgers (made with lean ground turkey)

• Steamed vegetables (choose from list of cleansing vegetables)

• Side salad drizzled with 1 tablespoon olive or flaxseed oil, mixed with 2 tablespoons balsamic

vinegar and seasonings

• 1 cup green tea

Snacks

• 2nd fruit serving

• 2nd probiotic serving

Day 9

Breakfast

• Greek Egg Scramble

• 1 fresh orange

• 1 cup green tea

Lunch

• Salad Nicoise

• 1 cup green tea

Dinner

• Grilled chicken breast (marinate in fat-free

Italian dressing, then broil or grill)

• Steamed vegetables (choose from list of cleansing vegetables)

• 1 cup green tea

Snacks

• Kefir Smoothie

• 2nd probiotic serving

Day 10

Breakfast

½   cup  Breakstone  LiveActive  cottage cheese

1 medium pear, sliced

1 cup green tea

Lunch

Balsamic Artichoke (use  non-fat  salad dressing as a dipping sauce)

1 medium apple

1 cup green tea

Dinner

• Oven Barbecued Chicken Breast

• Side salad drizzled with 1 tablespoon olive or flaxseed oil, mixed with 2 tablespoons balsamic

vinegar and seasonings

• 1 cup green tea

Snacks

• 2nd probiotic serving

• Raw, cut-up veggies

Day 11

Breakfast

• Yogurt Smoothie: ½ cup acidophilus milk, ½

carton sugar-free fruit-flavored yogurt, and 1 cup berries (mix together in a blender)

• 1 cup green tea

Lunch

• Super Salad

• 1 cup green tea

Dinner

• Turkey Chili

• Side salad drizzled with 1 tablespoon olive or flaxseed oil, mixed with 2 tablespoons balsamic

vinegar and seasonings

• 1 cup green tea

Snacks

• 2 probiotic servings

Day 12

Breakfast

• 2 hard-boiled or poached eggs

• ½ grapefruit or other fresh fruit in season

• 1 cup green tea

Lunch

• Baked or grilled chicken breast

• Tomatoes—sliced or stewed

• 1 medium orange

• 1 cup green tea

Dinner

• Baked or grilled fish, any kind from the list

• Cleansing vegetables, as many from the list as you wish

• 1 cup green tea

Snacks

• Kefir Smoothie: Mix one cup of kefir with 1 cup of frozen unsweetened  berries, sugar-

free fruit jam, and 1 tablespoon flaxseed oil.

Blend until smooth.

• 2nd probiotic food

Day 13

Breakfast

• Kefir Smoothie

• 1 cup green tea

Lunch

• Tuna tossed with 1 tablespoon olive oil and a

tablespoon  of   vinegar,  served  over  a generous bed of lettuce

• 1 cup green tea

Dinner

• Plenty of roast turkey or chicken

• Tomato and onion salad, tossed with fat-free salad dressing

• 1 cup green tea

Snacks

• 2nd fruit serving

• 2nd probiotic serving

Day 14

Breakfast

• 2 scrambled eggs, 4 scrambled egg whites, or

1  scrambled egg plus 2  scrambled egg whites. Top with salsa (optional)

• 1 apple or 1 cup fresh berries

• 1 cup green tea

Lunch

• 1 large bowl of Chicken-Vegetable Soup

• 1 cup green tea

Dinner

• Plenty of grilled chicken or fish

•   Generous  portion  of   mixed   steamed vegetables

• 1 cup green tea

Snacks

• 1 medium pear or other fruit in season

• 2nd probiotic serving of your choice

Day 15

Breakfast

• ½ cup Breakstone LiveActive cottage cheese

• 1 medium pear, sliced

• 1 cup green tea

Lunch

• Eggplant Parmesan

• 1 cup green tea

Dinner

• Plenty of broiled lean ground turkey

• Marinated Vegetable Salad

• 1 cup green tea

Snacks

• 2nd fruit serving of your choice

• 2nd probiotic serving of your choice

Day 16

Breakfast

• Spanish Omelet

• ½ grapefruit or 1 medium orange

• 1 cup green tea

Lunch

• Spicy Yogurt Dip and Veggies

• 1 cup green tea

Dinner

• Plenty of roasted turkey breast or turkey

tenderloin, steamed carrots and  steamed asparagus

• 1 cup green tea

Snacks

• 1 piece fresh fruit

• 6 oz. carton yogurt

Day 17

Breakfast

• Smoothie: 1 cup acidophilus milk and 1 cup

berries (mix together in a blender)

• 1 cup green tea

Lunch

• Super Salad

• 1 cup green tea

Dinner

• Steamed flounder or sole with lemon pepper

• Steamed broccoli

• 1 cup green tea

Snacks

• 1 medium apple or other fruit in season

• 2nd probiotic serving of your choice