June 18th...Day 15 of the 17 D/D...PMS menu

Well I'm almost done the first phase of the 17 Day Diet, got hit hard this weekend with my period, super low energy, and lots of cravings...not a fun time to be on a diet! Yes, I indulged this weekend. Saturday night I had some crazy Pina Claudia mixture at Laura's party and half a Cider, so hardcore! I did have the usual party foods, chips, crackers, and deserts but I did not go crazy, had a bit of each, then walked away. Sunday on the other hand, I waited too long to eat, so the family and I combined lunch and dinner, and had burgers, fries, gravy and I finished it with a piece of pie!

Here is " The PMS Exception Diet" from the 17 Day Diet book...
Day 1 Breakfast • Cinnamon apple oatmeal: Peel and dice or grate 1 medium apple. Cook the apple with oatmeal (to yield½ cup of oatmeal). Serve and sprinkle with cinnamon. Cinnamon helps stabilize blood sugar. 
Lunch • Turkey sandwich: On 2 slices whole-grain bread, spread a tablespoon of Dijon mustard and top with slices of low-fat turkey breast and tomato slices • 6 oz. 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 oz. dark chocolate • 6 oz. fat-free plain or sugar-free yogurt, or 1 cup soy milk • ½ medium cantaloupe.


Day 2 Breakfast • Cheesy parfait: Combine ½ cup Breakstone LiveActive cottage cheese with 1 cup berries (any variety) and 3 chopped Brazil nuts.
Lunch • 1½ 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 • ½ cup low-fat chocolate pudding.
Snacks • 6 oz. 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 • ½ medium cantaloupe.
Lunch • Tuna sandwich: Mix a 3 oz. can of tuna with a tablespoon of light mayonnaise and 3 tablespoons finely diced celery. On 2 slices whole-grain bread, spread tuna mixture and top with tomato slices. • 6 oz. fat-free plain or sugar-free yogurt with 1 cup diced mango.
Dinner • Grilled steak • Large salad of lettuce, tomatoes and parsley drizzled with 1 tablespoon of flaxseed oil and 2 tablespoons of herbed vinegar. 
Snacks • 1 medium apple or pear • 3 Brazil nuts • Large bowl of edamame.


Day 4 Breakfast • 1 cup high-fiber cereal • 1 medium banana, sliced and placed on cereal • 1 cup soy milk.
Lunch • Large spinach salad with spinach leaves, topped with ½ cup of tofu (cubed), 2 slices cooked turkey bacon, crumbled, ½ cup garbanzo beans and chopped parsley, drizzled with fat-free dressing • 1 slice whole-grain bread • 6 oz. fat-free plain or sugar-free yogurt with 1 cup fresh berries.
Dinner • Grilled pork chops • Cucumber and tomato salad. Slice half a cucumber, combine with a cup of grape tomatoes, and drizzle with 1 tablespoon flaxseed oil and 2 tablespoons herbed vinegar. 
Snacks • 3 Brazil nuts • 1 oz. of dark chocolate • 6 oz. fat-free plain or sugar-free yogurt • 1 medium apple or pear.


Mel's food log:
7am- coffee small piece dark chocolate-homemade.
8am- 1/2 cup Greek yogurt w. 1/2 cup strawberries, 1/2 w/w bagel.
10:45am- bowl of homemade chicken curry veggie soup.
11am-handful of bran cereal.
3:30pm-1/2 raw oatmeal w. 1/2 berries.
6:45pm-Salmon, spinach salad, and asparagus.