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17 day diet food list for all cycles of the diet (cycle 1, cycle 2 and cycle 3). This guide is based on the 17 day diet book by Dr. Mike Moreno.
17 Day Diet has been proven to help people lose weight. 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.
To learn more about 17 Day Diet, check out this post: 17 Day Diet Explained. 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. The best thing about it is it has a Diet Chat feature in the app where you can ask me anything you’d like about the diet and I’ll help. Below I share with you a extensive list of allowed foods on 17 day diet based on the different cycles you’ll follow. 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. 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!
The 17 Day Diet Food List:
NOTE: SEE PRINTABLE PDF’s BELOW!
ALLOWED PROBIOTICS on Cycle 1, 2 and 3 (you’re allowed 2 servings daily):
- Yogurt (Greek style, sugar-free fruit flavored, plain or low-fat) (6 oz = 1 serving) Make your own Yogurt!
- Low-fat acidophilus milk (1 cup=1serving) (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)
ALLOWED PROBIOTICS / DAIRY SUBSTITUTES starting in Cycle 3 (expanded 17 day diet food list for probiotics/dairy substitutes):
[You’re allowed 2 servings a day]
- All probiotics listed above, plus the ones below.
- Low calorie cheeses (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)
- low-fat ricotta cheese (1/2 cup=1serving)
- Dairy substitutes (sugar-free rice milk,sugar-free almond milk or sugar-free soy milk) (1 cup=1serving)
ALLOWED FRIENDLY FATS on Cycle 1, 2 and 3:
[You’re allowed 2 servings a day]
ALLOWED FRIENDLY FATS starting in Cycle 3 (expanded 17 day diet food list for friendly fats):
[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)
ALLOWED FRUIT on Cycle 1, 2 and 3:
[You’re allowed 2 servings daily and 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)
ALLOWED FRUIT starting in Cycle 3 (Expanded 17 day diet food list for fruit):
[You’re allowed 2 servings daily and 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
ALLOWED VEGETABLES on Cycle 1, 2 and 3:
[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
ALLOWED VEGETABLES starting in Cycle 3 (Expanded 17 day diet food list for vegetables):
[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
ALLOWED PROTEINS on Cycle 1, 2 and 3:
[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
ALLOWED PROTEINS on Cycle 2 & 3 (expanded list goes along with above 17 day diet food list for proteins):
[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.]
- Shellfish
- Clams
- Crab
- Mussels
- Oysters
- Scallops
- Shrimp
- Flank Steak
- Eye of the Round
- Beef Round Tip
- 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
ALLOWED PROTEINS on Cycle 3 (expanded list goes along with 2 above 17 day diet food lists for proteins):
[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.]
- Quail
- Pheasant
- Reduced-fat Turkey Bacon, Sausage or Lunch meat
- Canadian Bacon
ALLOWED NATURAL STARCHES in Cycle 2 and 3:
[You’re allowed 2 servings daily and before 2 pm.]
GRAINS: (1 serving = 1/2 cup)
- pearled barley
- brown rice
- bulgar
- couscous
- cream of wheat
- grits
- longer grain rice such as basmati
- millet
- oat bran
- old-fashioned oatmeal
LEGUMES: (1 serving = 1/2 cup)
- black beans
- black-eyed peas
- butter beans
- garbanzo beans (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 (acorn, spaghetti, butternut, etc.; 1 serving = 1cup)
- yam (1 serving = 1 medium)
ALLOWED NATURAL STARCHES starting in Cycle 3 (Expanded list goes with above 17 day diet food list for starches):
[You’re allowed 2 servings daily and before 2 pm.]
BREADS (1 slice=1 serving):
- cracked wheat
- fiber-enriched bread
- multi-grain 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″)
HIGH FIBER CEREAL (1 cup=1 serving unless indicated otherwise):
- all-bran extra
- gluten-free cold cereals
- low-sugar granola (1/2 cup=1 serving)
PASTA (1/2 cup=1 serving):
- whole-wheat pasta
- gluten-free pasta (corn, quinoa, rice, etc)
- vegetable-based pasta
ALLOWED 100 CALORIE SNACKS starting in Cycle 3:
- Babybell low-fat cheese (2 disks)
- frozen fruit bar
- fudgesicle (100 calorie bar)
- granola bar (reduced sugar & fat)
- microwave popcorn (light – 4 cups)
- Skinny Cow ice cream sandwich
- sugar-free pudding cup
- string cheese (1 stick)
ALLOWED CONDIMENTS on Cycles 1, 2 and 3:
[eat in moderation]
- Salsa
- Low-carb marinara sauce
- Lite soy sauce
- Low-carb ketchup
- Fat-free sour cream
- 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
- Herbs
- Spices
SEE PRINTABLE PDF’s BELOW!
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 (plus it includes tons of recipes to try out), track your weight loss, track your exercise and track your water. PLUS we have an in-app expert who will answer any of your questions you have about the diet or the app quickly! It has a similar 17 day diet food list as well with it’s own mobile food guide right in the app.
We also have a Meal Plan app (iPhone, Andriod phones, and Kindle). 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. Leave the complicated calculations to us! Try it out for FREE!
Original article and pictures take healthyhappysmart.com site
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