preparing for the eat-clean challenge, part 2: the 17 day diet

Well, the time has come. The second half of the 4-week pre-summer eat-clean challenge is here! This is the rough part. But it's also where the real progress happens! If you've been consistently eating clean for the past 2 weeks, you're ready to tackle this part. It's only 11 days (14 if you want to go through the weekend). We'll be done just in time for Memorial Day, and our bodies will be thanking us :)

If you're joining me, let me know! Follow along on facebook. And be sure to enter to win a package of clean-eating goodies for FREE to reward yourself!!

As a reminder, here's what the 17 day diet entails:


Eat unlimited: (seriously... eat a LOT of this stuff, or else you'll be hungry!)
-Chicken breasts
-Turkey breast (watch your sodium though.. be sure it's natural/low sodium)
-Egg whites (but limit yolks to about 4/week)
-Ground turkey or ground chicken
-Fish (salmon, flounder, tilapia, canned light tuna, sole, catfish)
-"Cleansing vegetables" which includes:
   -Cauliflower
   -Spinach
   -Broccoli
   -Brussel sprouts
   -Asparagus
   -Cabbage
   -Tomatoes
   -Onions
   -Greens
   -Artichokes
   -Bell peppers
   -Lettuce
   -Celery
   -Cucumbers
   -Eggplant
   -Carrots
   -Lettuce
   -Kale
   -Mushrooms

Eat 2 servings of low-sugar fruit daily. Not after 2pm. Options include:
   -Apples
   -Berries
   -Grapefruit
   -Oranges
   -Peaches
   -Pears
   -Plums
   -Red grapes

Eat 2 servings of probiotics daily. Not after 2pm. Options include:
   -Yogurt, regular or greek, lowfat or nonfat
   -Kefir
   -LiveActive cottage cheese

Eat 1-2 tbsp of olive oil daily

Drinks:
   -Water
   -Green tea
   -Coffee in moderation (and without cream or sugar)

Condiments/extras:
   -Salsa
   -Fat free cheeses
   -Low sodium soy sauce
   -Low-carb ketchup
   -Fat free sour cream
   -Truvia
   -Cooking spray
   -Vinegar
   -Mustard
   -Herbs/spices

Here's some idea for what to eat:

Breakfast (choose option below + fruit + coffee or green tea)
-Frittata with chicken and vegetables (recipe below)
-Scrambled egg whites & chopped tomatoes
-Plain greek yogurt mixed with cinnamon
-Green smoothie
-Egg white omelette with veggies and fat free cheese
-Cottage cheese

Mid-morning snack:
-Hard-boiled eggs (mostly whites) and fruit
-Plain greek yogurt with berries
-An apple
-Kefir
-1 grapefruit

Lunch
-Green salad topped with veggies and either chicken or tuna
-Turkey "sandwiches" wrapped in romaine lettuce + mustard
-Grilled chicken + veggies

Afternoon snack:
-Hard boiled eggs (mostly whites)
-Chicken + vegetables
-Turkey + vegetables
-Tuna mixed with balsamic vinegar and chopped celery/onions

Dinner:
-Turkey chili (recipe coming)
-Grilled fish and veggies
-Eggplant parmesan (recipe coming) and chicken
-Grilled chicken and veggies
-Mustard tarragon chicken (recipe coming)
-Taco salad (recipe coming)

After dinner:
-Green tea


See? Not so bad. Just make sure you eat enough! Yes, you'll get sick of chicken and vegetables but keep on eatin'!

To get ready for the week I did a Trader Joe's run and stocked up on veggies, fruit, fish, chicken, turkey, yogurt, and cottage cheese:

I also cooked and shredded 7 or 8 chicken breasts to use in recipes throughout the week.

I used some of the chicken for this simple chicken & veggie frittata to have for breakfasts for the next few days. I definitely recommend doing this if you like frittatas! I used a similar recipe to my ham & veggie frittata with just a few tweaks to make it 17 day diet-approved. I cut it in 4 servings rather than 6 so it's sure to keep me full for a few hours. I then packaged each slice in foil to eat for breakfast over the next few days.

Use fat free feta for this.... which can be a little bit challenging to find. I finally discovered it and bought one regular and one herbed version.

Use whatever veggies you want. I used spinach, tomatoes, and orange bell pepper. Other good options could be broccoli, onion, asparagus, kale, or mushrooms. 

Here's the recipe:

17 Day Diet Chicken & Veggie Frittata 

For 4 - 6 servings

Ingredients

-2 full eggs, 7-8 egg whites

-1 cup cooked shredded chicken

-2 cups chopped veggies (e.g., tomatoes, spinach, peppers)

-1/2 cup fat free feta cheese

-1 tbsp olive oil

-Salt and pepper to taste

Directions

-Preheat oven to broil.

-Heat oil in an oven-safe skillet over medium high heat. Add veggies and saute until slightly softened, 3-4 minutes.

-Meanwhile, whisk together eggs.

-Add chicken and feta to skillet and saute for another minute or so. Season with salt and pepper.

-Spread ingredients evenly around skillet, then pour in the egg mixture. 

-Cook until set on the bottom and slightly set on top, about 4 minutes. 

-Transfer skillet to oven and cook until slightly browned and fully set, about 3 or 4 more minutes.