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