Quick Start Guidefor the 17 Day Diet

Cycle Food Lists, Tips & More

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This publication and the contents contained herein are strictly for informational purposes only.

Before starting any nutritional plan or diet, make sure you talk to your doctor first.

This publication, the products and services offered by My 17DD Blog are not associated, affiliated, endorsed, or sponsored by The 17 Day Diet or Dr. Moreno, nor have they been reviewed, tested or certified by The 17 Day Diet or Dr. Moreno.

Published by TL Media ©TL Media and 17ddBlog.com

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TIP: There is a lot of information covered in the actual 17 Day Diet book, sobest to grab yourself a copy so you can read the ins and outs of the diet!

INTRO

Is the 17 Day Diet a healthy diet? I’m no medical expert, but the diet was designed by one!  What I do know is that the diet does not include fasting for 7 days, taking a “magical” pill, or drinking lemonade for 3 days in hopes of losing weight.

What the 17 Day Diet is about is cutting out sugar, sticking to low-glycemic fruits and vegetables and eating lean proteins. Drinking plenty of water and keeping yourself physically active are also very important aspects of the 17 Day Diet.

Probably the most “controversial” part of the 17 Day Diet is its Cycle 1 where all sugar and carbs (with the exception of some fruits and veggies) are banned in order for rapid weight loss to occur.  During this cycle toxins are released from the body and hopefully cravings for the “bad stuff” cease.

During Cycle 2 and 3 of the 17 Day Diet, more complex carbs are introduced such as grains and starchy vegetables such as potatoes.

Cycle 4 is about living your life and eating in moderation.  Creating a healthy lifestyle and sticking to it is the theme of this “diet”.

So is the 17 Day Diet a healthy diet?  The 17 Day Diet appears to be well-balanced, realistic in its approach and the foundation of a long-lasting manageable lifestyle that promotes nutrition, physical activity and enjoying life to the fullest.

See for yourself if the 17 Day Diet is right for you.

Is the 17 Day Diet Healthy?

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REMEMBER: Best to consult with your doctor before starting any diet or exercise program.

OVERVIEW The 17 Day Diet Overview

Cycle 1 : Accelerate

Cycle 2 : Activate

Cycle 3 : Achieve

Cycle 4 : Arrive

Cycle 1 is the rapid weight loss portion, which helps flush sugar and fat storage from your system.

Cycle 2 is the metabolic restart portion, with alternating low andhigh calorie days to help shed body fat.

Cycle 3 is a phase that involves learning to control portions and introducing new fitness routines.

Cycle 4 is a combination of the first three cycles to keep good habits up for good. On weekends, enjoy your favorite foods.

The 17 Day Diet was created by Dr. Mike Moreno. The diet is centered around four 17 day cycles:

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OVERVIEW

Late 2014, Dr. Moreno updated the 17 Day Diet. The diet now includes an optional transitional day fast that one may use in between each 17 day cycles.  This is how the one-day “fast” works:

At the end of each 17 day cycle, you have the option of a one day transitional fast.  This fasting day includes a total of three specially formulated Fat-Burn Smoothies throughout the day — one at breakfast, one at lunch and one at dinner.

In addition to the three smoothies, you will also drink at least 8 cups of pure water and 3 to 4 cups of green tea throughout the day.

The new optional Transitional Day Fast promotes rapid weight loss through ramped up fat burning.  Each smoothie may contain any of the  following fat-burning ingredients:

Whey Protein Matcha Green Tea Powder Probiotic Fiber Fruit and veggies

One may also choose to use an Optional Transitional Day Fast to get back on track after falling off the diet.

The Transitional Day Fast

Check out the smoothie recipes and ingredients at the 17 Day Diet Blog

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Stay on Cycle 1 for only 17 days–not a day longer Don’t forget to have your wake-up drink of hot water and lemon– every day!If you’re hungry, eat more vegetables and protein– no reason to ever be hungry on Cycle 1 Drink plenty of waterExercise at least 17 minutes a day– no vigorous exercise while detoxing! Enjoy your green tea Make sure you have your two servings of probiotics– it’s not just about yogurt Be creative in your meal preparation– there’s no reason to get bored with your meals No fruit after 2pm If it’s not on the approved food list, don’t eat it!

CYCLE 1

Cycle 1 of The 17 Day Diet (also known as the Accelerate Cycle), is the first cycle in a total of four. Cycle 1 focuses on rapid weight loss by eating unlimited lean proteins such as chicken, fish and eggs, and unlimited quantities of cleansing vegetables to keep you full, providing a nutritional quality for your mind and body, and keeping you energized and motivated to endure the 17 days of Cycle 1.

Cycle 1 also focuses on no sugar, very low-fat, and no starchy foods such as white breads, pasta, and potatoes. Cycle 1 encourages dieters to enjoy at least 2 probiotics per day along with low-sugar fruits such as berries, apples and plums. All your carbohydrates in Cycle 1 are coming from the low-sugar fruit and must be eaten by 2pm.

In addition to the food choices in Cycle 1, it is also recommended to have an 8 oz cup of hot lemon water every morning when you first wake up.  The hot lemon water helps stimulate your digestive juices.  Also encouraged is drinking green tea with every meal as it promotesweight loss.  Drinking at least eight 8 oz glasses of water every day is required.

Cycle 1 Overview

Cycle 1 Quick Tips & Reminders

Remember, if you have more weight to lose continue onto Cycle 2.  Cycle 1 is not meant to be a lifestyle, so once your 17 days are up, move onto the next cycle.

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CYCLE 1 Cycle 1 Food List

Salmon, canned or fresh Sole Flounder Catfish Tilapia Canned light tuna (in water)

Chicken breasts Turkey breasts Ground turkey, lean Eggs (2 eggs = 1 serving) Egg Whites (4 egg whites = 1 serving)

Lean Proteins

Artichoke Artichoke hearts Asparagus Bell peppers, green, orange, red, yellow Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Cucumbers Eggplant Garlic Green beans Green, leafy vegetables (including beat greens, turnip greens, collard greens) Kale Leeks Lettuce, all varieties Mushrooms Okra Onions Parsley Scallions Spinach Tomatoes Watercress

Cleansing Vegetables

Apples Berries, all types Grapefruit Oranges Peaches Pears Plums Prickly pear cactus Prunes Red grapes

Low-Sugar Fruits (2 servings per day)

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CYCLE 1

Yogurts, any type including Greek- Style, sugar free fruit flavored, plain and low-fat (6oz = 1 serving) Kefir: similar to drinking-style yogurt; great for making smoothies (1 cup = 1 serving)Low-fat acidophilus milk (1 cup = 1 serving)Yakult (small 50-calorie bottle) Breakstone LiveActive cottage cheese (1/2 c = 1 serving) Reduced salt miso dissolved in low- fat, low-sodium broth (1 tablespoon = 1 serving) Tempeh (a fermented cake of pressed soybeans) (4 oz = 1 serving) Sauerkraut (1/2 c = 1 serving) Kimichi (Korean fermented cabbage) (1/2 c = 1 serving)

Probiotics (2 servings per day)

Salsa Low-carb marinara sauce Lite soy sauce Low-carb ketchup Fat-free sour creamLow-fat, low-sodium broth Truvia or Nectresse (non-caloric sweeteners made from natural ingredients)** Sugar free jams and jellies Vegetable cooking spray Fat-free cheeses Fat-free salad dressing Salt Pepper Vinegar Mustard HerbsSpices

Condiments (allowed in moderation)

Olive Oil Flaxseed Oil

Friendly Fats (1-2 tablespoons daily

Cycle 1 Food List

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CYCLE 2

Cycle 2 of The 17 Day Diet (also known as the Activate Cycle) focuses on resetting your metabolism.  Your body naturally wants to preserve its fat and Cycle 2 helps keep your body in fat-burning mode by confusing your body with alternate high and low caloric days. Cycle 2 helps keep you from experiencing weight loss plateaus as a result of confusing your body.

In Cycle 2 of the 17 Day Diet, you’ll alternate between Cycle 1 Accelerate days with Cycle 2 Activate days.

For instance, the first day of Cycle 2 you will enjoy unlimited quantities of the same lean proteins and vegetables as Cycle 1 with the addition of new proteins (see below).   In addition to the same great foods (and additional proteins) from Cycle 1, you’ll be introduced to two servings of natural starch foods such as brown rice, peas, and yams– all before 2pm.

The second day of Cycle 2 you’ll alternate back to the Cycle 1 food list.  The third day of Cycle 2 you’ll alternate back to the Cycle 2 food list which includes the addition of natural starches, and so on.

Pretty cool, right? The introduction to Cycle 2 also helps motivate dieters to stick to their diet after restricting their carbohydrate intake for the first 17 days (which is the toughest cycle to get through).

Remember to drink your hot lemon water every morning, green tea with your meals and at least eight 8 oz glasses of plain water every day. Below is a complete food list for Cycle 2.

Cycle 2 Overview

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Don’t forget your wake up drink and drink green tea with most of your meals.  Eat generous amounts of lean protein and certain veggies. Choose from an expanded protein list (includes beef, pork and seafood) Choose two natural starches per day from Cycle 2 food list and eat by 2 pm Consume two servings of probiotics per day. Eat two servings of fresh low-sugar fruit by 2pm (from the approved list) No sugar is allowed No alcohol is allowed Light exercise for 17 minutes each day Only stay on Cycle 2 for 17 Days — not a day longer–

CYCLE 2

Cycle 2 Quick Tips & Reminders

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CYCLE 2 Cycle 2 Food List

Same as Cycle 1, but add in the following:

Seafood:

Shellfish** Clams Crab Mussels Oysters Scallops Shrimp

Lean Cuts of Meat:

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 Proteins

Grains: (1 serving = ½ cup)

Amaranth Barley, pearled Brown rice Bulgar Couscous Cream of wheat Grits Longer rain 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

Natural Starches (all to be eaten before 2pm)

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CYCLE 2

Starchy Vegetables:

Breadfruit (1 serving = 1 cup) Corn (1 serving = ½ cup) Potato (1 serving = 1 medium) Pumpkin (1 serving = 1/2 cup)** 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)

Natural Starches (cont.)

Condiments and seasonings are allowed in moderation:

Salsa Low-carb marinara sauce Lite soy sauce Low-carb ketchup Fat-free sour creamLow-fat Low sodium broth Truvia or Nectresse** (a non-caloric sweeteners 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 HerbsSpices

Condiments

Cleansing Vegetables

Low-Sugar Fruits

Friendly Fats

Probiotics

(same foods as cycle 1)

(same foods as cycle 1)

(same foods as cycle 1)

(same foods as cycle 1)

Cycle 2 Food List

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CYCLE 3

The idea behind Cycle 3 of The 17 Day Diet (Achieve Cycle) is to learn to achieve healthy eating habits including portion control, consistent mealtimes and eating healthy foods on a regular basis.  Cycle 3 introduces new foods, increase in your aerobic exercise to 45 to 60 minutes per day, and continue to eat no carbohydrates after 2pm.

In addition, in Cycle 3 you’ll be eating less protein because you’re increasing your overall food intake.  Keep your protein portions per meal down to the size of a kitchen sponge.  During Cycle 3 of the 17 Day Diet you may also enjoy up to one alcoholic drink per day (5 oz wine, 12 oz beer, or 1 1/2 oz hard liquor). You’ll continue to eat up to two servings of natural starches per day.  Remember not to eat your starches and fruit after 2pm on Cycle 3.

You’ll continue the habit of drinking your hot lemon water first thing in the morning to stimulate your digestive juices, a cup of green tea at each meal, and at least eight 8 oz of plain water every day.

Remember, it’s not necessary to eat all of the required foods in this Cycle if you’re not hungry.   Cycle 3 is all about portion control and listening to your internal “hunger” meter.

Cycle 3 Overview

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Don’t forget your wake up drink and drink green tea with most of your meals.  Liberal amounts of vegetables from an expanded list Limit your protein intake to the size of a kitchen sponge per meal (from an expanded protein list) Choose two natural starches per day from an expanded food list– eat by 2 pm (including breads, high fiber cereal, and pasta) Consume two servings of probiotics per day. Eat two servings of fresh low-sugar fruit by 2pm (from an expanded fruit list) Friendly Fats: 1 to 2 servings (from an expanded friendly fat list) Enjoy optional snacks from an approved list No sugar is allowed One alcoholic drink per day (5 oz wine, 12 oz beer or 1 1/2 oz of hard liquor) Increase cardio exercise to 45-60 minutes per day If you still have more weight to lose after Cycle 3, go back to one of your favorite Cycles

CYCLE 3

Cycle 3 Quick Tips & Reminders

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CYCLE 3 Cycle 3 Food List

Fish and Shellfish (from Accelerate and Activate lists)

Lean Meats (from Accelerate and Activate lists)

Poultry (from Accelerate and Activate lists, including eggs and egg whites)**

Additional Poultry:

Cornish Hen Quail Pheasant Reduced-fat turkey bacon or turkey sausage or turkey lunch meat** Additional Lean meats:Canadian bacon

Lean Proteins

All cleansing vegetables from Accelerate and Activate Cycles Alfalfa Broccoli sprouts Chilies Cilantro Fennel Grape Leaves Jicama Kelp and other edible seaweeds Kohlrabi Nopales (edible cactus) Pea pods Radishes Rhubarb Rutabaga Summer Squash Swiss Chard Yellow wax beans Zucchini Virtually any vegetable

Vegetables - unlimited

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CYCLE 3

Breads (1 slice = 1 serving):

Cracked wheat Fiber-enriched bread Gluten-free bread Multigrain bread Oat bran bread Sugar-free bread Pumpernickel Rye bread Whole-grain bagel (1/2 = 1 serving) Whole-wheat pita bread, 1 pocket Whole-wheat tortilla- 10”

Natural Starches

High Fiber Cereals (1 cup = 1 servings, unless where indicated):

All-Bran All-Bran Extra All-Bran Ban Buds Fiber One Gluten-free cold cereals Low-sugar granola (1/2 = 1 serving)

Pasta (1/2 cup = 1 Serving):

Whole-wheat pasta Gluten-free pasta Vegetable-based pasta High-fiber pasta Udon noodles Miracle noodles**

All grains, legumes and starchy vegetables from Cycle 2, plus the following:

Cycle 3 Food List

**Changes to the 17 Day Diet per the 17 Day Diet Breakthrough Edition (published 12/31/13)

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CYCLE 3

Breads (1 slice = 1 serving):

Cracked wheat Fiber-enriched bread Gluten-free bread Multigrain bread Oat bran bread Sugar-free bread Pumpernickel Rye bread Whole-grain bagel (1/2 = 1 serving) Whole-wheat pita bread, 1 pocket Whole-wheat tortilla- 10”

Natural Starches

High Fiber Cereals (1 cup = 1 servings, unless where indicated):

All-Bran All-Bran Extra All-Bran Ban Buds Fiber One Gluten-free cold cereals Low-sugar granola (1/2 = 1 serving)

Pasta (1/2 cup = 1 Serving):

Whole-wheat pasta Gluten-free pasta Vegetable-based pasta High-fiber pasta Udon noodles Miracle noodles**

All grains, legumes and starchy vegetables from Cycle 2, plus the following:

Cycle 3 Food List

**Changes to the 17 Day Diet per the 17 Day Diet Breakthrough Edition (published 12/31/13)

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CYCLE 3

2 servings daily (1 serving = 1 piece of fresh fruit or 1 cup of chopped fresh fruit)

All fruits from Accelerate and Activate Cycles Apricots Bananas Cherries Currants Figs Guava Kiwi Kumquats Mango Papaya Pineapple Pomegranate Tangelo Tangerine Virtually any fresh fruit

Fruits

1 to 2 servings daily

Probiotic Foods from Accelerate and Activate Cycles Cheeses (Brie, Camembert, Fontina, low-fat Cheddar, Edam, feta, goat, Limburger, and part-skim mozzarella) (2 ounces = 1 serving) Low-fat cottage cheese (1/2 cup = 1 serving)Low-fat milk, including skim (1 cup = 1 serving)Low-fat ricotta cheese (1/2 cup = 1 serving)

Dairy Substitutes: sugar-free rice, almond or soy milk (1 cup = 1 serving)

Probiotics, Dairy, and Dairy Substitutes

Cycle 3 Food List

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CYCLE 3

1 to 2 tablespoons daily, unless indicated elsewhere:

Avocado (1/4 fruit = 1 serving) Canola Oil (1 tablespoon = 1 serving) Walnut Oil (1 tablespoon = 1 serving) Light mayonnaise (2 tablespoons = 1 servingMayonnaise (1 tablespoon = 1 serving) Nuts or seeds, un-oiled (2 tablespoons = 1 serving) Reduced-calorie margarines (2 tablespoons = 1 serving) Reduced-fat salad dressings (2 tablespoons = 1 serving) Salad dressings (1 tablespoon = 1 serving) Trans-free margarines (1 tablespoon = 1 serving)

Friendly Fats

These snacks are all under 100 calories. Plus they’re filling and fun to eat.

Mini Babybell Light cheese – 2 disks** Frozen fruit bar Fudgsicle, 100 calorie bar Granola bar, reduced sugar and fat Microwave popcorn, light (4 cups) Skinny Cow ice cream sandwich Sugar-free pudding cup String cheese – 1 piece**

Optional Snacks

Cycle 3 Food List

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CYCLE 4

You’ve arrived-- Literally. Cycle 4 of The 17 Day Diet is the “Arrive” cycle in which you have established healthy eating habits and now it’s time to maintain the weight you have lost in the first three cycles of the diet.

By now if you’ve reached Cycle 4, you have achieved your weight loss goals. It’s now up to you to maintain your weight loss by establishing strategies that will help you keep your weight down for the rest of your life.

The idea behind Cycle 4 of the 17 Day Diet is to continue to confuse your body and shock your metabolism by having five days of controlled eating (living by Cycle 3 standards) followed by two days of increased calories.

The strategy of Cycle 4 is that during the week you continue to eat meals from any of the three cycles. Starting with Friday’s dinner through Sunday’s dinner, enjoy your favorite foods in moderation throughout the weekend.  Plan to have up to three meals during your weekend that you normally would not eat during your controlled weekdays. The idea here is to eat moderately, no binging, and resume low-caloric, healthy eating patterns on Monday morning.

Cycle 4 also includes exercising, hot lemon water in the mornings, green tea for meal times, and at least eight 8 oz of plain water per day.

During Cycle 4, Dr. Moreno recommends weighing yourself on weekends.  If you see your weight rise three to five pounds, immediately return to one of your favorite cycles to shed the pounds.

Cycle 4 is all about maintaining a healthy lifestyle. Continuing to live by the Cycle 4 rules, you’ll live the rest of your life choosing the right foods, maintaining an active lifestyle, and reaping the rewards of a slimmer, healthier you!

Cycle 4 Overview

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FAQ

Q. How much water is required on the 17 Day Diet? A. The 17 Day Diet recommendation is that you drink eight 8-ounce glasses of water per day. This is in addition to your hot lemon water and green tea throughout the day.

Q. I’ve been stuck in a weight loss plateau for days. What should I do? A. Plateaus are a normal part of dieting as your body gets used to eating the same foods and the same amounts.  Cycle 2 is about “body confusion”  as you alternate between high caloric days and low caloric days. Increasing your caloric intake for a day should help you break your plateau.  Check out our post regarding Diet Cheat Days.

Q. Am I allowed to drink coffee on the 17 Day Diet? A. Yes, you are allowed to drink coffee on the 17 Day Diet.

Q. Do I really have to have two probiotic servings per day? A. Having two probiotic servings per day really does make such a huge difference in your digestion. Consuming large quantities of protein during Cycle 1, especially if you’re not used to that amount, may often times prove difficult to digest. Probiotic such as yogurt definitely help keep things flowing and healthy!

Q. Do I have to eat yogurt on the 17 Day Diet? A. No.  There are other foods that contain probiotics besides yogurt.  For a full list of approved 17 Day Diet probiotic-foods, visit our post about alternatives to yogurt.

Q. Am I allowed to have diet soda on the 17 Day Diet? A. Dr. Moreno advises us in The 17 Day Diet book against drinking diet soda.

Q. Am I allowed to have artificial sweeteners on the 17 Day Diet? A. The 17 Day Diet book recommends that if you’re going to consume artificial sweeteners, to do so in moderation.  Truvia is the sweetener of choice if it’s necessary for you to consume.

Frequently Asked Questions

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FAQ

Q. When I’m done with Cycle 1 or 2 and I still need to lose weight do I start back at Cycle 1? A. Dr. Moreno explains in The 17 Day Diet book that he prefers you go through all the way to Cycle 3 before going back to a previous cycle to lose additional weight. Once you’ve gone through Cycle 3, you have the choice to go back to either Cycle 1 or Cycle 2.  Staying on Cycle 1 for too long, for instance, may actually stall your weight loss.

Q. How much lemon do I use in my hot water each morning? A. In The 17 Day Diet book, Dr. Moreno advises us to use the juice of half a lemon.  You may decide it easier and more cost effective to use bottled lemon juice.**The Breakthrough Edition published in 2014 advises using a full lemon.

Q. Doesn’t it make sense to begin the diet after the holidays? A. There really is no right answer (and the book doesn’t really address this).  I feel this is a personal decision to start a diet before a holiday or to wait… you can’t make excuses forever, though.  There will always be another holiday around the corner.

Q. Can I eat pomegranates on the 17 Day Diet? They really help my sweet tooth. A. Only on Cycle 3 of the 17 Day Diet are you allowed to eat pomegranates.  Even then you are limited to two servings a day and they must be eaten by 2pm– so enjoy your pomegranates!

Q. Is the 17 Day Diet safe to try if I am a diabetic? A. In the 17 Day Diet book, Dr. Moreno advises individuals who are Type I Diabetics should not try the 17 Day Diet.

Q. I am tired of eating salad. What are my other options? A. The 17 Day Diet food lists are so diverse (depending on the Cycle you’re on) that you have so many choices of foods to choose from. I never understand those individuals who “think” all they can eat is salad when trying to lose weight.  How about roasted chicken with veggies of your choosing?

Frequently Asked Questions

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WORKSHEET Weight Loss Goals

Date:                _______________

My Weight:       _______________

My BMI:             _______________

My Waist Size:  _______________

For my height, a weight of ________ will put me within a healthy BMI range.  I need to lose __________ pounds.

My Long Term Weight Loss Goal:

In order to lose 10% of my weight, I will need to lose _____ pounds.

My weight ________ pounds X 12 = ________ calories/day.

________ Weight Maintenance Number ________ Subtract 500 or 1,000 calories ________ Equals Calories Per Day

Excerpt from The Eating Well Diet by Dr. Jean Harvey-Berino and the Editors of Eating Well (The Countryman Press, 2007)

My Starting Goal:

My Maintenance Number:

My Calorie Goal:

Calculate Your BMI Here

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COMMIT Contract with Myself

I, _____________________________, agree to perform everything as to complete the following weight loss goal:

Date: __________                         Current Weight: __________             Weight Loss Goal for this Agreement:                 __________ 

Date: __________                         Target Weight:   __________                        

I, _____________________________, hereby commit to starting today to achieve the weight loss that I know I want and need to feel good about myself. I hereby take sole responsibility for my weight and am willing to make permanent changes in my diet and exercise habits in order to live a healthier lifestyle.

Starting today and moving forward, I will no longer be denied the success I deserve. This is an important day in my life, the day I make the final commitment to do what needs to be done, to consistently focus on my goal and eat healthy, every hour, every day, every week moving forward. I will no longer make excuses or justify my current unhealthy diet and lifestyle.

I understand that my weight loss goal is going to be reached by developing new healthy habits overtime. I understand that I will not have to settle with my current weight. I have the power to change my relationship with food to one that supports my desire for a new healthy lifestyle.

__________________________________ Date:________________ Signature of Commitment

As I sign this contract, I understand that my future is my responsibility and I recognize I am capable of achieving my goal.

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JOURNALWeight & Inches Tracker

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ShopMeal Plans & Recipes

If you're looking for additional help with

complete step-by-step meal plans, extra

Cycle 1 recipes, or green smoothies,

check out what I have below: