This foods list will guide you through 17 Day Diet cycle 1, cycle 2 and cycle 3.
That is to say, the foods list isn’t easy to remember by heart so we created this 17 day diet food list for all cycles of the diet (cycle 1, cycle 2 and cycle 3).
To clarify, this guide is based on the 17 day diet book by Dr. Mike Moreno.
Note: There are affiliate links in this post. See full disclosure.
WHY IS THIS THE BREAKTHROUGH EDITION?
I will show you exactly what you can and cannot eat in this diet with a printable PDF below! You will see exactly what all of this is about and if it’s the right diet for you and your desired health goals based on Dr Mike’s 17 Day Diet.
WHAT IS THE 17 DAY DIET?
The 17 Day Diet has been proven to help people lose weight. For example, it’s a great diet where you shouldn’t feel deprived, you’ll lose your sugar cravings and you’ll see results quickly yet in a healthy way.
Above all, 17 day diet is a popular diet in which you follow through 3 cycles of 17 Days. And moreover, you’ll be eating specific foods in each cycle.
To learn more about 17 Day Diet, check out this post:17 Day Diet Explained.
Similarly, you could also get our 17 Day Diet Complete app (click one of the links above) which has a 17 day diet guide, food tracking, weight loss tracking, water tracking, and exercise tracking.
Most importantly, the app has a “Diet Chat” feature where you can ask me anything you’d like about the diet and I’ll help.
17 Day Diet is very specific about what you can and can’t eat. Therefore, see the extensive food list below of allowed foods on 17 day diet based on the different cycles you’ll follow. I hope it’s helpful.
Common questions I get are:“is this allowed?”, and “when is this allowed?”. So, here’s a 17 Day Diet Food List a quick reference food guide that I thought might help a bit.
In addition, I’ve added some notes below the guide with lists of all food items that are allowed to expand it even more, for your convenience!
So, what do you eat on the 17 day diet? We’ll tell you exactly what to eat as you scroll down this post.
WHAT DOES THE DIET DO?
The content of the book promises to help you improve your fat-burning metabolism, lose weight quickly, and build new, healthier habits.
WHAT’S THE SECRET SAUCE?
Changing your calorie count and food combinations every 17 days (in 17day cycles) for 4 cycles.
HOW DOES THIS HELP YOUR METABOLISM?
It keeps your body constantly guessing how much food it will have to process so you can lose weight fast. This is an easy to follow dietary approach.
HOW DOES IT WORK?
You start off by minimizing starchy vegetables and high-sugar fruits. Alcohol is off-limits. Therefore, you can indulge in lowsugar fruits.
As you scroll down you’ll see we’ve got a list for:
Firstly, 17 Day Diet Cycle 1
Secondly, 17 Day Diet Cycle 2
and lastly, 17 Day Diet Cycle 3
NOTE: SEE PRINTABLE PDF’s BELOW!
ALLOWED PROBIOTICS on 17 Day DietCycle 1, 2 and 3. To clarify, you’re allowed 2 servings daily.
Above all, you’re allowed 2 servings daily.
- Yogurt. For example, you could have Greek style, sugar-free fruit flavored, plain or low-fat. (6 oz = 1 serving) Or, Make your own Yogurt!
- Kefir (1 cup=1 serving) Or, MAKE YOUR OWN Water Kefir or Milk Kefir!!
- Low-fat acidophilus milk (1 cup=1serving) However, if you can’t find acidophilus milk you can buy this probiotic powder and add to unsweetened skim milk.
- Yakult (small 50 calorie bottle)
- Live-active Cottage cheese (1/2 cup=1 serving)
- Reduced salt miso (1 TBSP = 1 serving)
- Tempeh (4 oz=1 serving)
- Sauerkraut (1/2 cup=1 serving)
- Kimchi (1/2 cup=1 serving)
- Probiotic Pill Supplement
ALLOWED PROBIOTICS / DAIRY SUBSTITUTES starting in Cycle 3. To clarify, this is an expanded 17 day diet food list for probiotics/dairy substitutes in cycle 3.
NOTE: Above all, you’re allowed 2 servings a day]
- You’re allowed all probiotics listed above, and in addition, you can have the ones below.
- Low calorie cheeses. For example, you can have brie, camembert, fontina, low- fat cheddar, edam, feta, goat, limburger, and part-skim mozzarella. (2 ounces = 1 serving)
- Low-fat milk including skim milk (1 cup=1 serving)
- Similarly, low-fat ricotta cheese (1/2 cup=1serving)
- Dairy substitutes. For example, you can have sugar-free rice milk, sugar-free almondmilk or sugar-free soy milk. (1 cup=1 serving)
17 day diet recipes, 17 day diet food and water tracking, 17 day diet exercise tracking, 17 day diet meal plans, 17 day diet weight loss progress graph – all in this handy app!
ALLOWED FRIENDLY FATS on 17 day dietCycle 1, 2 and 3:
[You’re allowed 2 servings a day]
- Olive oil (1 TBSP = 1 serving)
- Flaxseed oil(1 TBSP = 1 serving)
- Fish oil – for instance, try the Barlean’s Omega Swirl Fish Oil, comes in many different flavors including key lime pie, orange cream and piña colada!(1 TBSP = 1 serving)
ALLOWED FRIENDLY FATS starting in Cycle 3. To clarify, this expanded 17 day diet food list is for friendly fats and are in addition to the fats listed above:
[You’re allowed 2 servings a day]
- Avocado (1/4 fruit = 1 serving)
- Canola oil (1 TBSP=1 serving)
- Walnut oil (1 TBSP=1 serving)
- Light mayonnaise (2 TBSP=1 serving)
- Un-oiled nuts or seeds (2 TBSP = 1 serving)
- Natural peanut butter (2 TBSP = 1 serving)
- Reduced calorie margarine (2 TBSP=1serving)
- Reduced fat salad dressings (2 TBSP=1 serving)
- Salad dressings (1 TBSP=1 serving)
- Trans-free margarine (1 TBSP=1 serving)
ALLOWEDFRUIT on 17 day dietCycle 1, 2 and 3:
NOTE: You’re allowed 2 servings daily, however, only before 2 pm.
- apples (1 medium = 1 serving)
- berries (all types) (1 cup = 1 serving)
- grapefruit(1/2 grapefruit = 1 serving)
- nectarine(1 medium = 1 serving)
- oranges(1 medium = 1 serving)
- peaches(1 medium = 1 serving)
- pears(1 medium = 1 serving)
- plums(1 medium or 2 small = 1 serving)
- prickly pear cactus (1 cup diced = 1 serving)
- prunes (2 small = 1 serving)
- red grapes (1 cup = 1 serving)
ALLOWEDFRUITstarting in 17 day dietCycle 3. To clarify, this is an expanded 17 day diet food list for fruit.
NOTE: You’re allowed 2 servings daily, however, only before 2 pm.
- apricots (2-3 small = 1 serving)
- bananas (1 fruit = 1 serving)
- cherries(1 cup = 1 serving)
- currants(1 cup = 1 serving)
- figs (5 small = 1 serving)
- guava (1 cup diced = 1 serving)
- kiwi (1 fruit = 1 serving)
- kumquats(1 cup = 1 serving)
- mango (1 cup diced = 1 serving)
- papaya(1 cup diced = 1 serving)
- pineapple (1 cup diced = 1 serving)
- pomegranate(1 cup = 1 serving)
- tangerine(1 fruit = 1 serving)
- tangelo(1 fruit = 1 serving)
- virtually ANY fresh fruit
ALLOWEDVEGETABLES on 17 day dietCycle 1, 2 and 3:
NOTE: Above all, you’re allowed unlimited veggies daily.
- artichoke hearts
- asparagus
- bell peppers (red, orange, yellow and green)
- broccoli
- brussels sprouts
- cabbage
- carrots
- cauliflower
- celery
- cucumbers
- eggplant
- garlic
- green beans
- kale
- leafy greens
- leeks
- lettuce (all varieties)
- mushrooms
- okra
- onions
- parsley
- scallions
- spinach
- tomatoes
- watercress
ALLOWEDVEGETABLES starting in Cycle 3. To clarify, this is an expanded 17 day diet food list for vegetables.
NOTE: Above all, you’re allowed unlimited veggies daily.
- 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
ALLOWEDPROTEINSonCycle 1, 2 and 3:
NOTE: Above all, proteins are unlimited. Eggs: You may eat up to two eggs a day. However, no more than four yolks per week if your physician has diagnosed you with high cholesterol. Egg whites can be eaten without restriction.
- Fish
- Salmon (canned or fresh)
- Sole
- Flounder
- Catfish
- Tilapia
- Canned Light Tuna (in water)
- Chicken Breast
- Turkey Breast
- Ground Turkey
- Eggs
- Egg Whites
ALLOWEDPROTEINSon 17 day dietCycle 2 & 3. To clarify, this is an expanded list that goes along with above 17 day diet food list for proteins.
NOTE: Above all, proteins are unlimited. Eggs: You may eat up to two eggs a day. However, no more than four yolks per week if your physician has diagnosed you with high cholesterol. Similarly, egg whites can be eaten without restriction.
- Shellfish
- Clams
- Crab
- Mussels
- Oysters
- Scallops
- Shrimp
- All other Chicken & Turkey (leg, wing, etc)
- Flank Steak
- Top Sirloin Steak
- Beef Top Round
- Eye of the Round
- Beef Round Tip
- Top Sirloin Beef
- Beef Top Loin
- Lean Ground Beef
- Pork Tenderloin
- Sirloin Pork Chops
- Pork Boneless Loin Roast
- Center Loin Chops or Pork Top
- Lamb Shanks
- Sirloin Lamb Roast
- Veal Cutlet
ALLOWEDPROTEINSon 17 day dietCycle 3. To clarify, this is an expanded list that goes along with 2 above 17 day diet food lists for proteins.
NOTE: Above all, proteins are unlimited. Eggs: You may eat up to two eggs a day. However, no more than four yolks per week if your physician has diagnosed you with high cholesterol. Similarly, egg whites can be eaten without restriction.
- Cornish Hen
- Quail
- Pheasant
- Reduced-fat Turkey Bacon, Sausage or lunchmeat
- Canadian Bacon
ALLOWED NATURAL STARCHES in 17 day dietCycle 2 and 3:
NOTE: Above all, you’re allowed 2 servings daily, however, this is only before 2 pm.
GRAINS: (1 serving = 1/2 cup cooked)
- amaranth
- pearled barley
- brown rice
- bulgar
- couscous
- cream of wheat
- grits
- longer grain rice. For example, you could have basmati rice.
- millet
- oat bran
- old-fashioned oatmeal
- quinoa
LEGUMES: (for instance, you’re allowed 1 serving which = 1/2 cup cooked from dry)
- black beans
- black-eyed peas
- butter beans
- garbanzo beans (similarly, these are called chickpeas)
- great northern beans
- kidney beans
- lentils
- baby lima beans
- navy beans
- peas
- pinto beans
- soy beans
- split peas
STARCHY VEGETABLES:
- Breadfruit (1 serving = 1 cup)
- corn (1 serving = 1/2 cup)
- potato (1 serving = 1 medium)
- sweet potato (1 serving = 1 medium)
- taro (1 serving = 1/2 cup)
- winter squashes (for example, you can have acorn, spaghetti, butternut, etc.; 1 serving = 1cup)
- yam (1 serving = 1 medium)
ALLOWEDNATURAL STARCHES starting inCycle 3. To clarify, this expanded list goes with above 17 day diet food list for starches.
NOTE: Above all, you’re allowed 2 servings daily, however, only before 2 pm.
BREADS (1 slice=1 serving):
- cracked wheat
- fiber-enriched bread
- gluten-free bread
- multi-grain bread
- oat bran bread
- sugar-free bread
- pumpernickel
- rye bread
- whole grain bagel (1/2=1 serving)
- Pita Bread that is whole wheat (for example, 1 pocket)
- whole wheat tortilla (for instance, a good size is 10″)
HIGH FIBER CEREAL (1 cup=1 serving, however, this is unless indicated otherwise):
- all-bran
- fiber one
- all-bran extra
- gluten-free cold cereals
- all-bran bran buds
- low-sugar granola (1/2 cup=1 serving)
PASTA (1/2 cup cooked=1 serving):
- whole-wheat pasta
- gluten-free pasta (for example, you could use corn, quinoa, or rice, etc. pasta)
- vegetable-based pasta
- high-fiber pasta
- udon noodles
ALLOWED100 CALORIE SNACKS. However, this is only when starting in 17 day dietCycle 3:
- Babybell low-fat cheese (2 disks)
- frozen fruit bar
- fudgesicle (100 calorie bar)
- granola bar (however, it must be reduced sugar & reduced fat)
- microwave popcorn (but, it must be “light” and 4 cups)
- Skinny Cow ice cream sandwich
- pudding cup (however, it must be sugar-free)
- string cheese (1 stick)
ALLOWED CONDIMENTS on 17 day dietCycle 1, 2 and 3:
NOTE: However, eat condiments in moderation.
- Salsa
- Low-carb marinara sauce
- Lite soy sauce
- Low-carb ketchup
- Fat-free sour cream
- Low-fat, low-sodium broth
- Truvia or Nectresse (To clarify, these are non-caloric sweeteners made from natural ingredients)**
- Sugar free jams and jellies
- Fat-free salad dressing
- Vegetable cooking spray
- Fat-free cheeses
- Salt
- Pepper
- Vinegar
- Mustard
- Herbs
- Spices
SEE PRINTABLE PDF’s BELOW!
In conclusion, if you find this 17 day diet food list helpful, you might also be interested in our 17 Day Diet Complete app which allows you to track everything you eat (further, it includes tons of recipes to try out).
Secondly, you can track your weight loss, track your exercise and track your water.
Lastly, we have an in-app expert who will answer any of your questions you have about the diet or the app quickly! Similarly, you’ll find a 17 day diet food list in the app. And above all, it’s own mobile food guide right in the app.
17 day diet recipes, 17 day diet food and water tracking, 17 day diet exercise tracking, 17 day diet meal plans, and in addition, you’ll find a 17 day diet weight loss progress graph – all in this handy app!
Meanwhile, we also have a Meal Plan app (iPhone, Andriod phones, and Kindle). However, it’s great because it does all the menu planning for you (breakfast, lunch, dinner and a snack), so you don’t have to add up all of the required servings.
Therefore, you can leave the complicated calculations to us! Try it out for FREE!
17 day diet recipes + meal plans + shopping list all in one in this app.
Firstly, the 17 Day Diet cycle 1
Secondly, the 17 Day Diet cycle 2
Lastly, The 17 Day Diet cycle 3
