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    The 17 Day Diet Cookbook: 80 All New Recipes for Healthy Weight Loss
    The 17 Day Diet Cookbook: 80 All New Recipes for Healthy Weight Loss
    The 17 Day Diet Cookbook: 80 All New Recipes for Healthy Weight Loss
    Ebook338 pages2 hours

    The 17 Day Diet Cookbook: 80 All New Recipes for Healthy Weight Loss

    By Mike Moreno

    3.5/5

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    About this ebook

    Based on the New York Times bestselling book and revolutionary diet program that has swept the nation, a collection of easy, delicious, and healthy recipes that will help readers lose weight fast, and keep it off.

    The #1 bestselling 17 Day Diet offers a lifetime plan for shedding pounds fast in a safe and lasting way. Now, The 17 Day Diet Cookbook is here to help you meet your weight loss goals in a healthy and delicious way. Packed with brand-new recipes, The 17 Day Diet Cookbook offers an easy way to prepare healthy meals at home that will appeal to the whole family. Organized to help you follow the diet’s 17-day cycles, the cookbook contains easy recipes for breakfasts, lunches, dinners, snacks, and desserts. Designed for the busy home cook, these nutritious and tasty dishes take about half an hour of active preparation and do not taste like diet food. You will be able to craft great meals that will satisfy everyone you’re feeding while helping you reach your weight loss goals.
    LanguageEnglish
    PublisherFree Press
    Release dateMar 27, 2012
    ISBN9781451665826
    The 17 Day Diet Cookbook: 80 All New Recipes for Healthy Weight Loss
    Author

    Mike Moreno

    Mike Moreno, MD, better known as Dr. Mike, is a graduate of the University of California at Irvine and Hahnemann Medical School. Following his residency at Kaiser Permanente in Fontana, California, Dr. Mike moved to San Diego, where he now practices family medicine and serves on the board of the San Diego Chapter of the American Academy of Family Physicians. He is the author of The 17 Day Diet and The 17 Day Kickstart Diet. Visit DrMikeDiet.com.

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      Book preview

      The 17 Day Diet Cookbook - Mike Moreno

      The 17 Day Diet offers a lifetime plan for shedding pounds fast in a safe and lasting way. With a diverse list of foods recommended in every phase, New York Times bestselling author Dr. Mike Moreno offers a delicious and effective way to get healthy. The program is structured around four 17 day cycles:

      Accelerate—the rapid weight loss portion, which helps flush sugar and fat storage from your system

      Activate—the metabolic restart portion, with alternating low and high calorie days to help shed body fat

      Achieve—the phase that involves learning to control portions and introducing new fitness routines

      Arrive—a combination of the first three cycles to keep good habits up for good. On weekends, enjoy your favorite foods!

      Each cycle changes your calorie count and the food that you’re eating. This is not a diet that relies on a tiny list of approved foods, grueling exercise routines, or unrealistic calorie counts that leave you hungry and unfulfilled. Moderation and proper portions are key factors in the 17 Day Diet—the trick is to figure out the foods and routines that work best with your real lifestyle.

      Now, The 17 Day Diet Cookbook is here to help you meet your weight loss goals in a healthy and delicious way. Packed with brand-new recipes, The 17 Day Diet Cookbook offers an easy way to prepare healthy meals at home that will appeal to the whole family. Divided by cycle, the cookbook contains easy recipes for breakfasts, lunches, dinners, snacks, and desserts. Designed for the busy home cook, these nutritious and tasty dishes take about half an hour of active preparation and do not taste like diet food. You will be able to craft great meals that will satisfy everyone you’re feeding while helping you reach your weight loss goals.

      As a family practice physician and an advocate of preventive health, I believe healthy food can still be wonderful. I refuse to accept that a diet has to involve going to extremes or that diet food has to taste like cardboard. It doesn’t! It just has to be thoughtfully prepared, in a reasonable amount of time, and taste incredibly good. That’s the kind of food you’ll find in this book.

      I know you want meals that are quick and healthy. You want them to taste wonderful, you want them to help you lose weight, and you want them now! Seems like a tall order, but that’s what these recipes deliver. I encourage you to try several of these recipes each week to reap the benefits. Maybe the Tuscan Pork Tenderloin will become a new favorite, or the Mexican Chocolate Pudding can take over as your go-to dessert. Maybe you’ll love the Curried Poached Halibut or start making Oven-Barbecued Chicken all year round. Just start with a cycle’s worth of meals, and do it. Having the right ingredients on hand, plus kitchen equipment that makes preparation easier, will make cooking quicker and more healthful. With every new recipe you try, you will discover low-fat and low-carb cooking tips; healthy methods of food preparation; ways to cut the fat, sugar, calories, and cholesterol; and how to use fresh herbs and spices to add flavor. Consider these tools to help you get your weight under control. The more weight loss tools you have, the more successful you will be. Enjoy!

      —Dr. Mike

      DR. MICHAEL RAFAEL MORENO, better known as Dr. Mike, is a graduate of the University of California at Irvine and Hahnemann Medical School (now Drexel University College of Medicine). Following his residency at Kaiser Permanente in Fontana, California, Dr. Mike moved to San Diego, where he now practices family medicine and sits on the board of the San Diego chapter of the American Academy of Family Physicians. In 2008, Dr. Mike launched Walk with Your Doc, which he participates in every Tuesday and Thursday morning before his workday begins. The program began when Dr. Mike offered to walk with a patient to motivate her to exercise and has since grown into a thriving community. Dr. Mike takes pride in being viewed not only as a doctor, but also as a friend and confidant.

      MEET THE AUTHORS, WATCH VIDEOS AND MORE AT

      SimonandSchuster.com

      • THE SOURCE FOR READING GROUPS •

      COPYRIGHT © 2012 SIMON & SCHUSTER

      Note to Readers: This publication is intended to provide helpful and informative material. It is not intended to diagnose, treat, cure, or prevent any health problem or condition, nor is it intended to replace the advice of a physician. No action should be taken solely on the contents of this book. Always consult your physician or qualified health-care professional on any matters regarding your health and before adopting any suggestions in this book or drawing inferences from it.

      The author and publisher specifically disclaim all responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, from the use or application of any contents of this book.

      Any and all product names referenced within this book are the trademarks of their respective owners. None of these owners have sponsored, authorized, endorsed, or approved this book. Always read all information provided by the manufacturers’ product labels before using their products. The author and publisher are not responsible for claims made by manufacturers. The statements made in this book have not been evaluated by the Food and Drug Administration.

      FREE PRESS

      A Division of Simon & Schuster, Inc.

      1230 Avenue of the Americas

      New York, NY 10020

      www.SimonandSchuster.com

      Text copyright © 2012 by 17 Day Diet, Inc.

      Photographs copyright © 2012 by Nisha Sondhe

      All rights reserved, including the right to reproduce this book or portions thereof in any form whatsoever. For information address Free Press Subsidiary Rights Department, 1230 Avenue of the Americas, New York, NY 10020.

      First Free Press hardcover edition March 2012

      FREE PRESS and colophon are trademarks of Simon & Schuster, Inc.

      The Simon & Schuster Speakers Bureau can bring authors to your live event. For more information or to book an event, contact the Simon & Schuster Speakers Bureau at 1-866-248-3049 or visit our website at www.simonspeakers.com.

      Library of Congress Cataloging-in-Publication Data is available.

      ISBN 978-1-4516-6581-9 (print)

      ISBN 978-1-4516-6582-6 (eBook)

      This book is dedicated to the millions of people who are following the 17 Day Diet to get in shape, reclaim their health, and change their lifestyle for the better.

      ACKNOWLEDGMENTS

      As a family practice physician, my passion is, and has always been, to help people take a preventive approach to their health: a full lifestyle change that includes proper diet, regular exercise, and less dependence on prescription drugs. I’m a bit of an exception, rather than the norm, with that lifestyle philosophy. When I designed the 17 Day Diet, I wanted to make sure it supported my prevention philosophy while giving people a program that was sustainable. By all accounts, that goal is being achieved. This cookbook is another tool you can use in your quest for a healthier weight and a healthier life.

      I did not put it together on my own. I’d like to thank two superb cooks, Bruce Weinstein and Mark Scarborough, for their contributions. Bruce and Mark grasped the concepts of the diet immediately and were able to turn the 17 Day Diet foods into delicious, easy-to-fix recipes that will become a part of your everyday life. Thanks also to Maggie Greenwood-Robinson for guiding the project, and to the entire amazing team at Free Press, including Leah Miller and Dominick Anfuso, for having the vision and creativity to bring this cookbook about.

      CONTENTS

      Introduction

      Cycle 1: Accelerate

      BREAKFASTS

      Snappy Eggs

      Spanish Omelet

      Mushroom Spinach Frittata

      Greek Egg Scramble

      Peach Melba Smoothie

      Kefir Smoothie

      Yogurt Fruitshake

      LUNCHES

      Chicken-Vegetable Soup

      California Tuna Salad

      Super Salad

      Turkey Picadillo Lettuce Wraps

      Lemon-Pepper Salmon Salad in Tomato Cups

      Creamy Smoked Salmon Rolls

      Yogurt Cheese

      Stir-Fried Chicken and Cucumbers

      Tandoori Chicken Breasts

      Low-Carb Primavera Delight

      No-Fuss Eggplant Parm

      Curried Poached Halibut

      Grilled Tuna Niçoise Salad

      DINNERS

      Oven-Barbecued Chicken

      Bavarian Chicken Breasts

      Tilapia Baked in Packets

      Blackened Catfish

      SIDES, SNACKS, AND DESSERTS

      Oven-Roasted Cauliflower and Broccoli

      Spicy Green Beans

      Balsamic Artichokes

      Green Tea–Spiked Applesauce

      Berry Frozen Yogurt

      Chocolaty Frozen Yogurt

      Spiced Plum Soup

      17 SAMPLE CYCLE 1 MENUS

      Cycle 2: Activate

      BREAKFASTS

      Dr. Mike’s Power Cookie

      Eggs, Lox, and Onions

      Weekend Morning Grits Casserole

      Super Strawberry Smoothie

      LUNCHES

      Italian Shrimp and White Bean Salad

      Crab Tabouleh

      Warm Curried Quinoa Salad

      Smoked Turkey and Lentil Salad

      Falafel Salad

      DINNERS

      Cantonese Stir-Fried Shrimp

      Roasted Shrimp and Broccoli

      Stewed Mussels

      Easy Chicken Posole

      Turkey and Bulgur Meatloaf

      Fast and Easy Chili

      Slow-Cooker Cuban Ropa Vieja

      Tuscan Pork Tenderloin

      SIDES, SNACKS, AND DESSERTS

      Brown Rice Biryani

      Easy Succotash

      Microwaved Mashed Potatoes

      Pumpkin Polenta

      Mushroom Barley Sauté

      White Bean and Red Pepper Dip

      Spiced Edamame

      Mexican Chocolate Pudding

      Grilled Spiced Peaches

      17 SAMPLE CYCLE 2 MENUS

      Cycle 3: Achieve

      BREAKFASTS

      Better Migas

      Slow-Cooker Brown Rice Congee

      Breakfast Pizza Bagels

      Banana Chocolate Smoothie

      LUNCHES

      White Bean and Oat Burgers

      Open-Faced Reuben

      Brie and Mango Quesadilla

      Crab Gazpacho

      Spinach Mushroom Salad with Warm Bacon Dressing

      Tex-Mex Millet Salad

      Shrimp Soba Noodle Salad

      Easy Cioppino

      DINNERS

      Roasted Trout Almandine

      Snapper Veracruz

      Broiled Miso-Glazed Salmon

      Shrimp Vindaloo

      Arroz con Game Hens

      Crab Cakes

      Oven-Fried Pork Chops

      Slow-Cooker Pulled Pork

      Lamb and Sweet Potato Stew

      Polynesian London Broil

      Beef Barley Soup

      Jerk Chicken

      Chicken and Apricot Sauté

      Turkey and Mushroom Sloppy Joes

      SIDES, SNACKS, AND DESSERTS

      Stuffed Acorn Squash Halves

      Amaranth Polenta

      Zucchini, Lemon, and Parmesan Sauté

      Kale Chips

      Three Popcorn Spice Mixes

      Stuffed Figs

      Peach Raspberry Granola Crisps

      Baked Bananas

      Grilled Pineapple with Vanilla Ricotta and Pistachios

      17 SAMPLE CYCLE 3 MENUS

      Cycle 4: Arrive

      Index

      INTRODUCTION

      Quick show of hands: How many people have rapidly lost a significant amount of weight on the 17 Day Diet? Let’s see, that’s one, two, three . . . uh, looks like a lot of people.

      Now, I’m happy to say that you’re going to be able lose even more weight and enjoy it even more with this brand-new cookbook.

      Introducing The 17 Day Diet Cookbook.

      Before you start to panic, rest assured that you don’t need to shout and jump and spin knives, make meals that look like a major work of art, or get a degree from Le Cordon Bleu. All

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