The 17 Day Diet Breakthrough Edition by Dr. Mike Moreno

The 17 Day Diet Breakthrough Edition by Dr. Mike Moreno

Author:Dr. Mike Moreno
Language: eng
Format: epub
Publisher: Simon & Schuster
Published: 2013-12-31T00:00:00+00:00


The PMS Exception Diet

Here’s a look at an effective way to plan your meals during your period. Use these sample meals as a guideline to plan your own week of symptom-free living.

Day 1

Breakfast

• Cinnamon apple oatmeal: Peel and dice or grate 1 medium apple. Place the grated apple in a microwavable bowl with 2 to 3 tablespoons of water. Microwave on high for 3 minutes or until the apple is soft. Add the apple to a serving of cooked oatmeal. Serve and sprinkle with cinnamon. Cinnamon helps stabilize blood sugar.

Lunch

• Turkey sandwich: Two slices whole-grain bread, spread with a tablespoon of Dijon mustard, and slices of low-fat turkey breast and tomato slices

• 6 ounces fat-free plain or sugar-free yogurt with 1 cup diced mango

Dinner

• Grilled salmon

• Large salad of lettuce, tomatoes, and parsley, drizzled with 1 tablespoon of flaxseed oil and 2 tablespoons of herbed vinegar

Snacks

• 3 Brazil nuts

• 1 ounce dark chocolate

• 6 ounces plain low-fat or no-sugar-added yogurt, or 1 cup soy milk

• 1/2 medium cantaloupe

Day 2

Breakfast

• Cheesy parfait: Combine 1/2 cup Breakstone LiveActive cottage cheese with 1 cup berries (any variety) and 3 chopped Brazil nuts

Lunch

• 1 1/2 cups whole-wheat pasta (this constitutes your 3 servings of natural carbs for the day) topped with sugar-free marinara sauce

• 1 medium apple or pear

Dinner

• Grilled or baked chicken

• Plenty of steamed asparagus

• Sliced tomato, drizzled with 1 tablespoon flaxseed oil and herbs

• 1/2 cup low-fat chocolate pudding

Snacks

• 6 ounces fat-free plain or sugar-free yogurt

• 1 medium banana

Day 3

Breakfast

• 1 cup cocoa made with soy milk

• 2 scrambled egg whites

• 1 slice whole-grain toast

• 1/2 medium cantaloupe

Lunch

• Tuna sandwich: Mix a 3 oz. can of tuna with a tablespoon of light mayonnaise and 3 tablespoons finely diced celery. Serve on whole-grain bread with tomato slices.

• 6 ounces fat-free plain or no-sugar-added yogurt with 1 cup diced mango

Dinner

• Grilled steak

• Large salad of lettuce, tomatoes, and parsley drizzled with 1 tablespoon flaxseed oil and 2 tablespoons herbed vinegar

Snacks

• 1 medium apple or pear

• 3 Brazil nuts

• Large bowl edamame

Day 4

Breakfast

• 1 cup high-fiber cereal

• 1 medium banana, sliced, added to cereal

• 1 cup soy milk

Lunch

• Large spinach salad with spinach leaves, topped with 1/2 cup of tofu (cubed), 2 slices cooked turkey bacon (crumbled), 1/2 cup garbanzo beans, and chopped parsley, drizzled with fat-free dressing

• 1 slice whole-grain bread

• 6 ounces fat-free plain or no-sugar-added yogurt with 1 cup fresh berries

Dinner

• Grilled pork chops

• Cucumber and tomato salad. Slice half a cucumber, combine with 1 cup of grape tomatoes, and drizzle with 1 tablespoon flaxseed oil and 2 tablespoons herbed vinegar.

Snacks

• 3 Brazil nuts

• 1 ounce dark chocolate

• 6 ounces fat-free plain or no-sugar-added yogurt

• 1 medium apple or pear

Day 5

Breakfast

• Cheese toast: Top 2 slices whole-grain bread with 3 tablespoons shredded reduced-fat cheddar cheese. Broil until cheese melts.

• 1 cup melon balls

Lunch

• Chef’s salad: Large bed of lettuce, chopped cucumber, 1/2 cup garbanzo beans, sliced pickled beets, and strips of baked chicken or turkey drizzled with 1 tablespoon flaxseed oil and 2 tablespoons herbed vinegar.



Download



Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.