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.

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