A '17 Day Diet' Basic Recipe for Everyone!

Onions

Copyright Tricia Mason. Do not copy!
Copyright Tricia Mason. Do not copy!

The '17 Day Diet'?


Most people want to feel happy with their bodies, and becoming healthily slim is one way of achieving this.

The '17 Day Diet' is just one of many possible diets, based on healthy eating, so choose what suits you.

The '17 Day Diet' has been designed by Dr Mike Moreno and is proving to be quite popular.

The idea is attractive, since it allows for variety.

The food is healthy and, if you follow the advice, the pounds melt away.

For the first seventeen days, the diet is at its most limited, but, perfectly 'do-able', since, even here, there is a variety of delicious foods to choose from.

My recipe is a sort of adaptable 'stir fry'. It is a basic main meal, using foods from this first part of the system ~ cycle 1.

It is aimed at people just beginning this diet and also those in cycle two, where food is limited on alternative days.

That said, this dish is so delicious and versatile, that it is perfectly suitable for anyone ~ dieting or not!

Non-dieters can make even more adjustments to the recipe!

Copyright Tricia Mason
Copyright Tricia Mason

Copyright and Disclaimer

Copyright Tricia Mason. All Rights Reserved.

I am not a health expert, a dietitian or a chef.

This is simply a recipe that I use and enjoy.

I cannot guarantee weight loss on the diet, or if eating my recipe.

Please be careful to eat safely and sensibly.

'17 Day Diet' Front Covers (Amazon)
'17 Day Diet' Front Covers (Amazon)

Mushrooms

Copyright Tricia Mason
Copyright Tricia Mason

Ingredients - Food to Choose From in Cycle One

To a large degree, you choose your own ingredients from the list of foods suitable for phase one of the diet ~ the first seventeen days. Dr Moreno calls this 'Cycle One: Accelerate'.

Here is a quote from Chapter 3 of Moreno's book, which describes 'Cycle One':

"On this cycle you can eat unlimited protein ... as well as many vegetables. But you limit your carbohydrate intake ..... Fruits and fats are not banned ... both will add sweetness and flavour to your diet."

So what can we eat in cycle one?

Fish ~ wild rather than farmed.

Chicken or turkey breast meat ~ lean; no skin; good quality ~ preferably organic.

Eggs ~ up to two per day (or four if only whites are eaten); preferably free range, organic

Most vegetables and salad foods ~ except potatoes, corn, legumes ~ preferably organic.

A number of fruits ~ the low sugar ones ~ preferably organic.

Pro-biotics ~ 2 servings of, eg, probiotic yogurt, cottage cheese, Yakult

Fats ~ only healthy ones, eg. olive oil, linseed oil, and no more than two table-spoons per day

Condiments ~ used moderately.

Try to use fresh, local, organic produce, from reputable sellers and growers.

Turmeric

http://en.wikipedia.org/wiki/File:Turmeric-powder.jpg Permission is granted to copy, distribute and/or modify this document under the terms of the GNU Free Documentation License
http://en.wikipedia.org/wiki/File:Turmeric-powder.jpg Permission is granted to copy, distribute and/or modify this document under the terms of the GNU Free Documentation License | Source

The Ingredients / Possible Ingredients

olive oil (from daily allowance)

black pepper

mild chilli pepper

turmeric

mixed herbs

fresh ginger

fresh garlic

fresh herbs - eg coriander, basic, mint

tomato puree

olive puree (not too much, as contains olive oil ~ from allowance )

mushrooms ~ any. Beware of wild ones ~ risk of confusion with toxic varieties!

onions ~ any variety or a mixture

peppers ~ any variety or a mixture

tomatoes ~ any variety

Other options:

chicken or turkey

fish

cabbage and / or courgettes

aubergine and / or portabella mushrooms

egg(s)

Greek live yogurt

Copyright Tricia Mason
Copyright Tricia Mason

Herbs

 Author: "rappy". Permission: CC-BY Licensed under the Creative Commons Attribution 2.0 Generic license. See: http://en.wikipedia.org/wiki/File:Herbs.jpg
Author: "rappy". Permission: CC-BY Licensed under the Creative Commons Attribution 2.0 Generic license. See: http://en.wikipedia.org/wiki/File:Herbs.jpg | Source

Method

  1. Pour olive oil into a pan and heat on the hob until it begins to sizzle a little. Choose a decent quality oil ~ olive oil is good, but not 'extra virgin' for cooking!
  2. Add spices and herbs to taste, including chopped fresh ginger and chopped fresh garlic.
  3. Stir well.
  4. Add chopped mushrooms and stir fry these on their own, briefly.
  5. You may need to turn down the heat a little now.
  6. Continue to stir as you add: ~ chopped onions (red, white, Spanish, spring, shallots, leeks ~ any or all) ~ chopped peppers (red, yellow, orange, green ~ mild or hot ~ your decision) ~ any other suitable chopped vegetables of your choice
  7. Stir in the tomato puree and / or olive puree according to taste
  8. Keep stirring; don't let it get too hot ~ or too cool The mixture of flavours and aromas should be delicious by now.
  9. The recipe is so adaptable that you can add to, substitute, or omit, any of the items, according to taste ~ provided the ingredients chosen are on the list. It may be ready to serve and eat now ~ but there are some other options.
Copyright Tricia Mason
Copyright Tricia Mason

Ginger

Licensed under the Creative Commons Attribution-Share Alike 3.0 Unported license. http://en.wikipedia.org/wiki/File:Ingwer_2_fcm.jpg
Licensed under the Creative Commons Attribution-Share Alike 3.0 Unported license. http://en.wikipedia.org/wiki/File:Ingwer_2_fcm.jpg | Source

Options - Poultry

You can cook some turkey or chicken breast and add it to the dish.

These meats can be stir-fried, right at the beginning, in small pieces.

Alternatively, they can be cooked in a George Foreman Grill and added to the vegetable pan, later, to absorb some of the delicious flavours.

Make sure that poultry is properly cooked throughout.

Copyright Tricia Mason
Copyright Tricia Mason

Salmon

Public Domain http://en.wikipedia.org/wiki/File:Salmo_salar_GLERL_1.jpg
Public Domain http://en.wikipedia.org/wiki/File:Salmo_salar_GLERL_1.jpg | Source

Options - Fish

Dr Moreno gives this list of fish in his chapter on cycle one:

salmon, sole, plaice, red snapper, tilapia, tuna

Choose one ~ or more ~ fish that you like and that you feel would go well with your mixed vegetables.

I use a steamer-bag, in my microwave oven, to cook my fish. I then break apart the flakes and add it to my stir-fried vegetables, later, where it mixes with the other flavours. If you have your own method of cooking fish, use that.

Copyright Tricia Mason
Copyright Tricia Mason

Options - Cabbage, Courgettes, Etc

There are some vegetables that stir-fry better than others.

I find that some are better boiled. These include cabbage, courgettes, leeks, etc.

Sometimes I stir-fry leeks and courgettes and sometimes I boil them ~ but I always boil cabbage.

I add black pepper to the water, but not salt. There is usually too much salt in our diet.

If you need salt, just add a tiny bit of rock salt.

A nice sweetheart cabbage, sliced, boiled, drained and added to the vegetable mix, later, can be delicious.

Copyright Tricia Mason
Copyright Tricia Mason

Aubergine or Eggplant

Licensed under the Creative Commons Attribution-Share Alike 3.0 Unported license. See: http://en.wikipedia.org/wiki/File:Aubergine.jpg#globalusage
Licensed under the Creative Commons Attribution-Share Alike 3.0 Unported license. See: http://en.wikipedia.org/wiki/File:Aubergine.jpg#globalusage | Source

Options - Aubergine (Eggplant) and Portabella Mushrooms

If you want something meaty and substantial for this dish ~ but don't want actual meat ~ you might opt for aubergine (egg plant) and / or portabella mushrooms.

For the stir fry, I chop my mushrooms or use baby ones, but, to benefit from the meaty texture of portabella mushrooms it is better to serve them whole.

The aubergines need to be sliced.

I use a wide flat pan, to which I add a little olive oil ~ and heat.

Some herbs and spices can be added now.

I then add my sliced aubergines and keep turning, until they soften.

The portabella mushrooms can also be cooked, similarly, in this pan.

When they are cooked, they join the main pan as a late addition, just in time to soak up some flavour and mix in with the other vegetables.

Ginger: Wikimedia Commons / Frank C. Miller Garlic copyright Tricia Mason
Ginger: Wikimedia Commons / Frank C. Miller Garlic copyright Tricia Mason

Options - Egg

An alternative way of serving this dish is by adding a whisked egg or two.

Depending on the amounts of vegetable used, and the way that the egg cooks in the pan, this could become a flavoured scramble, or omelette ~ or a frittata.

Eggs

Licensed under the Creative Commons Attribution-Share Alike 3.0 Unported license http://en.wikipedia.org/wiki/File:Egg_colours.jpg
Licensed under the Creative Commons Attribution-Share Alike 3.0 Unported license http://en.wikipedia.org/wiki/File:Egg_colours.jpg | Source
Detail from front cover of 'The Book Of Yogurt' by Sonia Uvezian (Amazon)
Detail from front cover of 'The Book Of Yogurt' by Sonia Uvezian (Amazon)

Option - Yogurt

Once you have added all of the main ingredients, and they are cooked through, you could add some Greek yogurt.

This will give the dish added flavour ~ plus a nice creaminess.

Keep stirring and warm it through, before serving.

Yum!!!

Copyright Tricia Mason
Copyright Tricia Mason

Peppers, Courgettes, Mushrooms

Copyright Tricia Mason. Do not copy!
Copyright Tricia Mason. Do not copy!

My Recipe

I rarely cook, but I wanted to eat fresh organic food ~ the ones on Dr Moreno's list ~ without additives.

Consequently, I developed this very simple, but rewarding, recipe, based on items that I liked. It evolved very informally.

It is extremely versatile, as you can probably tell.

It is also healthy, nutritious ~ and very, very easy!

As long as you keep to the list of allowed foods, you may add, or omit, whatever herbs and spices you wish, whatever vegetables you wish, whatever poultry or fish that you wish.

Try to use good quality, fresh, local, organic food.

Care:

Do not add anything, which might cause allergies in anyone eating it. Check medical history.

Use fresh items, but be very wary of collecting anything growing wild, because of the risk of mis-identification and poisoning. Obtain goods from a reliable shop.

*

You choose your own amounts ~ but only eat when you are feeling a little hungry.

Don't eat when you are not hungry, but don't wait until you are ravenous!

*

A pasta bowl makes an ideal serving vessel.

Aubergine and Courgette (Zucchini)

Aubergine: Wikimedia Commons / Horst Frank Courgette: Copyright Tricia Mason
Aubergine: Wikimedia Commons / Horst Frank Courgette: Copyright Tricia Mason
Copyright Tricia Mason. Do not copy!
Copyright Tricia Mason. Do not copy!

Note ~ Tomatoes and Potatoes

I absolutely love tomatoes and potatoes!. Consequently, I tend to eat a lot of them ~ probably too many!

I especially like tiny sweet tomatoes and buttery new potatoes (I am not so keen on the older floury kind).

For cycle one of the '17 day diet', potatoes are not allowed.

They are allowed, though, in moderation, during cycle two.

It is worth remembering that the starch in potatoes turns to sugar, after it has been eaten ~ hence the ban during the first phase of the diet.

At the beginning of cycle one, I had already bought a lovely bag of new potatoes, so I did put them in ~ and they were delicious. So, if you are not on the diet, or are in the second phase, you could add some tiny new potatoes ~ equivalent to one medium potato.

A word of warning, though; I read, recently, that potatoes and tomatoes, are considered bad for inflammation, so best avoided ~ or, at least, checked out ~ if you suffer with any inflammatory health problems.

Copyright Tricia Mason
Copyright Tricia Mason

Note ~ Dried Seedless Raisins or Sultanas

Raisins and sultanas are rather 'sugary'. but, for those who are not dieting, just a few of these make a delicious addition to the dish ~ I know, because I'm afraid that I have 'cheated' a few times and allowed myself to go slightly off-list.

Alcohol is not allowed on this diet, as your body is eliminating toxins, but, if you are not attempting to lose weight, then you may wish to soak you dried fruit in red wine ~ or add a splash of wine to the recipe.

Non-dieters might wish to grate a little cheddar cheese over the top, and allow it to melt into the dish.

Just to underline the weight-gain dangers of eating dried fruit, I will quote Dr. Mike Moreno:

"Ounce for ounce, dried fruit has tons more calories than the fresh kind.... In the same volume of fresh grapes and raisins, for example, grapes have 60 calories, whilst raisins have 460."

Amazon
Amazon

Bon Appetit!

I hope that you will enjoy trying this recipe and experimenting with it.

If you are going to try this, or any other, diet, in an attempt to lose weight, then please stick to healthy eating meal plans rather than crash diets or faddy diets, which don't work.

Good luck!

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Amazon

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Comments 18 comments

emichael profile image

emichael 5 years ago from New Orleans

This is very well constructed. And helpful. You should tag it for the contest!


stessily 5 years ago

Trish_M: Well presented, as usual! The photos are perfect, especially the ones which you contributed. I am now hungry and miles upon miles from home! This recipe is definitely being added to my files; I recognize good recipes before I try them :) Voted up + useful + awesome

Kind regards, Stessily


Peggy W profile image

Peggy W 5 years ago from Houston, Texas

I love doing stir-fry dishes and like you so nicely illustrated they are easy to accomplish and can go so many different ways depending upon what is added. Good diet suggestions also! Voted up!


Trish_M profile image

Trish_M 5 years ago from The English Midlands Author

Hello Emichael, Stessily and Peggy :) :) :)

Glad you enjoyed this.

I'm not a good cook, but this is easy, tasty and healthy, so I thought that I'd share it.

Emichael, I took your advice and tagged it 'contest'. Thanks!

Thank you all for your kind words :)


emichael profile image

emichael 5 years ago from New Orleans

I like that we each got our own smiley face :)


Trish_M profile image

Trish_M 5 years ago from The English Midlands Author

You each deserve one, emichael :)


stessily 5 years ago

Trish_M: Thank you for my own smiley! I'm glad that emichael suggested that you tag this for the contest and that you followed through 'cuz this is a hub for everyone :)

Kind regards, Stessily

P.S. I just noticed the "interesting" category so I have now added that to my votes for this hub :)


Trish_M profile image

Trish_M 5 years ago from The English Midlands Author

Thank you, Stessily :)


thougtforce profile image

thougtforce 5 years ago from Sweden

You have done a great job putting this hub together! I like the recipes and the easy to follow steps. It is good to have basic recipe that can be different and created after what suits you for the day and it sounds very delicious too.

There are so many different diets to choose from when you want to loose some weight but this is the first I have read that sounds so good I want to try it. Voted up, bookmarked a useful!

Tina


Trish_M profile image

Trish_M 5 years ago from The English Midlands Author

Hi Tina :)

Thank you!

Yes, it's quite a good diet ~ easier to follow than most, I find :)


Spirit Whisperer profile image

Spirit Whisperer 5 years ago from Isle of Man

This is well written hub packed with good solid advice for anyone who genuinely wishes to lose weight and lead a healthier lifestyle. At the end of the day though people who are overweight, over eat and tend to do little exercise. They have taught themselves a lifestyle that has become a subconscious program. When the conscious and unconscious are in conflict it is the subconscious that normally wins.

By enlisting the support of the subconscious the goal of weight loss can be so much easier.

I will definitely be trying the recipes in this hub and thank you for the hard work you have put into presenting them so well here.


Trish_M profile image

Trish_M 5 years ago from The English Midlands Author

Hello Spirit Whisperer :)

Thank you for your positive comments!

There is an important point, I think, which needs to be made.

Over-eating and under-exercising are not the only causes of weight problems.

Ill health can cause people to become overweight.

I know someone, who put on a huge amount of weight, after her doctor put her on certain medication. I was amazed, when I learned that she had once had a tiny build. She is now off the medication, and has lost most of the weight.

Someone else I know is diabetic, so cannot eat sugar and has a very restricted diet. He eats way, way less than his wife. He is too ill to exercise now, but walked and worked, even while ill, a huge amount, when he could, so he got a lot of exercise. He is obese and his wife is thin.

And then there's me.

I was very slim. Even when pregnant, I hardly put on any weight, and I lost it all soon after each child was born. After having my second baby, I was diagnosed with Ulcerative Colitis. I was put on steroids, for a while, and put on some weight. Pregnancy can help or hinder when it comes to UC. When I had my third child, it really helped. I became so much healthier that I was able to give up all my medication for about ten years! Brilliant. But ... Having active UC was like enduring a famine, and enduring a famine makes the body hang on to every calorie it eats. I put on four stone in less than six months. I went from tiny to clinically obese. Most people say that I didn't look it ~ thank goodness, but I was definitely overweight; I felt it and I looked it. But my diet had not changed, and with three young children, I certainly wasn't lacking in exercise.

Becoming overweight ~ or even obese ~ is not always as simple and straightforward as it may seem! :)


moonlake profile image

moonlake 5 years ago from America

Very good hub.


Trish_M profile image

Trish_M 5 years ago from The English Midlands Author

Hi and thank you, Moonlake :)


JIA NAUM 4 years ago

PLZ TELL ME ONE TIPS FOR WEIGHT LOSS


Trish_M profile image

Trish_M 4 years ago from The English Midlands Author

Hi JIA NAUM :)

Plenty of exercise ~ provided there is no reason that your doctor would advise against it ~ and good, healthy food.


moonlake profile image

moonlake 3 years ago from America

Very interesting hub. I'm always trying to find diets that will work for me. This looks pretty good. Voted up.


Trish_M profile image

Trish_M 3 years ago from The English Midlands Author

Hi Moonlake. :)

Thank you.

I was impressed with the '17 Day Diet' and also with the 'Two Day Fast Diet'. Both work and promote good health ~ and can be followed without too much trouble, I think. The two could probably be used together.

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