Sample 17 Day Diet Plan With Food List in PDF (147 Foods)

Printable 17 Day Diet Plan (PDF)

The 17-day diet, created by Michael Moreno, MD, a family practice physician in San Diego, is gaining worldwide interest among people who want to lose weight.

The diet claims to offer rapid weight loss by eliminating sugar, grains, fruit, and most dairy products in the first phase.

In addition to fast weight loss being the primary selling point of the diet plan, many people find it easy to follow and stick to in the short term.

However, like many diets, maintaining the 17-day Diet Plan in the long term can be challenging, and those who have tried it say it is demanding.

How Does The 17 Day Diet Work?

People allergic to nuts or dairy products will find it easier to adhere to the diet because these foods are not included in the plan.

Furthermore, it is simple to comply with the diet if you follow a gluten-free diet because it specifies when you can consume gluten.

According to the creators, a new feature is transitional day fasts, intended to encourage your body to increase fat burning between cycles.

They also emphasize that these fasts are optional. If you undertake the transitional day fasts, you will have smoothies as three liquid meals when you are not consuming solid food.

The 17-day diet consists of four phases or cycles, with the first three lasting for 17 days.

Vegetarians may have more difficulty adhering to the 17-day diet’s strict protein requirements, especially during the first two cycles. Here is a description of each phase.

Accelerate Phase-Cycle 1

Cycle 1 promotes rapid weight loss by improving digestive health. It eliminates sugar, boosts metabolism, and reduces fat storage.

In this cycle, low-carb vegetables replace sugar and sweets instead of refined grains and pasta. In addition to lean protein, acceptable fat sources include olive oil and flaxseed oil.

It is also recommended to include probiotic foods like tempeh, yogurt, and kefir in cycle 1.

Activate Phase-Cycle 2

Cycle 2 resets metabolism by raising or lowering your calorie intake to boost fat burning your days.

All foods allowed in Cycle 1, plus higher-fat meats, fish, whole grains, starchy vegetables, and legumes, are permissible in Cycle 2.

Achieve Phase- Cycle 3

Cycle 3 assists in developing excellent eating patterns through the reintroduction of new foods and moving you closer to your desired weight.

Cycle 3 foods consist of the items from the previous two cycles and some additional fattier forms of meat and poultry.

Whole-grain bread, high-fiber cereals, and whole-grain pasta are also acceptable options for your diet.

Vegetables are limitless, whereas you should limit fruit to two daily servings. In addition, you can introduce alcoholic beverages into your diet as long as you take them in moderation.

Arrive Phase-Cycle 4

Cycle 4 follows for the long term to keep you at your goal weight through eating less. You can also enjoy your favorite foods on weekends while eating healthfully during the week.

The cycle calls for eating only foods allowed in the first three cycles during the week and then giving you some leeway to indulge in one to three meals and some alcohol between Friday and Sunday dinners.

The 17 day diet may be more challenging if you are a vegetarian or vegan since it relies heavily on poultry- and fish-based protein, especially in the first two cycles.

What to Eat on a 17 Day Diet Plan

The 17 day diet focuses on eliminating certain carbohydrates from your meals. As a result, you will tend to eat more protein than you might typically while eliminating entire groups of carb-based foods.

1. Vegetables

The 17 day diet divides vegetables into starchy and non-starchy segments. You do not have a restriction on the number of non-starchy veggies you can consume on cycle 1. The non-starchy veggies include:

Asparagus

Broccoli

Brussels sprouts

Cabbage

Cauliflower

Celery

Green beans

Leafy greens

Mushrooms

Onion

Tomatoes

In Cycle 2, you can introduce starchy veggies that include

Corn

Potatoes

Pumpkins

Sweet potatoes

Winter squash

2. Fruits

Like the veggies, the 17 day diet plan splits fruits into low sugar and high sugar categories in the first cycle.

The diet allows two servings of low sugar fruits, while you cannot consume high sugar until cycle 3. The low sugar fruits allowed in cycles 1 and 2 include:

Apples

Berries

Grapefruit

Oranges

Peaches

Pears

Plums

Prunes

Red grapes

High sugar fruits include:

Apricots

Bananas

Cherries

Figs

Kiwi

Mango

Papaya

Pineapple

Tangelo

Tangerines

3. Protein

The 17 day diet does not limit the proteins consumed through the four cycles.

Even in the strictest of cycles, you can consume as many different types of protein sources as you possibly can. In cycle 1, you can enjoy the following protein sources.

Canned Light Tuna (in water)

Catfish

Chicken Breast

Egg Whites

Eggs

Flounder

Ground Turkey

Salmon (canned or fresh)

Sole

Tilapia

Turkey Breast 

In cycle 2, you can add the following proteins to the list

All other chicken and turkey parts

Beef Top Loin

Center Loin Chops or Pork Top

Clams

Crab

Eye of the Round

Flank Steak

Lamb Shanks

Lean Ground Beef

Mussels

Oysters

Pork Boneless Loin Roast

Pork Tenderloin

Scallops

Shellfish

Shrimp

Sirloin Lamb Roast

Sirloin Pork Chops

Top Sirloin Steak

Veal Cutlet

In cycle 3, you can incorporate the following protein sources into your diet.

Canadian bacon

Cornish Hen

Pheasant

Quail

Reduced-fat Turkey Bacon, Sausage, or lunchmeat

4. Grains

During Cycle 1, grains and other “natural starches” are not permissible; however, during cycle 2 and 3, you can consume them but only in limited varieties and quantities.

In Cycle 2, you can include the following grains

Amaranth

Barley

Brown rice

Bulgur

Couscous

Cream of wheat

Grits

Longer grain rice

Millet

Oat bran

Oatmeal

In Cycle 3, you can extend your grains to include the following:

Cracked wheat

Fiber-enriched bread

Gluten-free bread

Multi-grain bread

Oat bran bread

Pita bread

Pumpernickel

Rye bread

Sugar-free bread

Whole-grain bagel

Whole-wheat tortilla

5. Beans ad Lentils

In cycle 1, you should limit the consumption of beans and lentils as much as possible. However, in cycles 2 and 3, you can include the following in your diet.

Baby lima beans

Black beans

Black-eyed peas

Butter beans

Garbanzo beans

Great northern beans

Kidney beans

Lentils

Navy beans

Peas

Pinto beans

Soybeans

Split peas

6. Probiotics/Dairy Substitutes

The 17 day diet allows for the consumption of dairy products in moderation. For the first two cycles of the program, you can consume two servings per day of the following probiotic foods.

Kefir

Kimchi

Live-active Cottage cheese

Low-fat acidophilus milk

Probiotic Pill Supplement

Reduced salt miso

Sauerkraut

Tempeh

Yakult

Yogurt

In cycle 2, you can add the following dairy substitutes

Low-calorie cheeses

Low-fat milk

Sugar-free almond milk

Sugar-free rice milk

Sugar-free soymilk

Skim milk

7. Fats

Those following the diet are encouraged to ingest 1 to 2 teaspoons of more health-promoting fats daily in cycle 1.

Once they reach Cycle 3, they can incorporate small amounts of other healthy fats into their diet. Friendly fats allowed in all the cycles are

Olive oil

Flaxseed oil

Fish oil

From cycle 3, you can incorporate the following healthy oils into your diet.

Avocado oil

Canola oil

Walnut oil

Light mayonnaise

Un-oiled nuts or seeds

Natural peanut butter

Reduced calorie margarine

Reduced-fat salad dressings

Salad dressings

Trans-free margarine

17 Day Diet Plan Sample Meals

Day 1: Cycle 1

Breakfast: 2 Poached eggs; 1 cup plain kefir, 1/2 a grapefruit

Lunch: 2 Black sesame tofu summer rolls with peanut dipping sauce

Dinner: 3 oz pan-seared halibut with 1 serving oven roasted asparagus

Snack: Protein bar

Day 2: Cycle 1

Breakfast: 2 Scrambled geek eggs with 1 fresh orange and 1 cup green tea

Lunch: Non-starchy veggie salad with non-fat salad dressing and a cup of green tea

Dinner: Grilled chicken breasts with Italian free-fat dressing, steamed non-starchy veggies, and 1 cup of green tea

Dinner: Kefir smoothie

Snack: Granola bar 

Day 3: Cycle 1

Breakfast: 2 scrambled egg whites with 1/2 grapefruit or other fresh fruit and 1 cup of green tea

Lunch: Large green salad with tuna, drizzled with 1 tbsp olive oil, 2 tbsp balsamic vinegar 1 cup green tea

Dinner: Grilled chicken with non-starchy veggies and 1 cup of green tea

Snacks: 6 oz sugar-free plain yogurt with 1 to 2 tablespoons sugar-free jam and 1 serving of low-sugar fruit

Day 4: Cycle 1

Breakfast: Smoothie of ¼-cup acidophilus milk, ¼-cup fruit-flavored yogurt, and 1 cup of berries with 1 cup of green tea

Lunch: Super veggie salad with non-fat salad dressing and 1 cup green tea

Dinner: Turkey chili salad with 1 tbsp olive oil, 2 tbsp balsamic vinegar, and 1 cup green tea

Snack: 2 servings of probiotics

Day 5: Cycle 1

Breakfast: ¼-cup LiveActive cottage cheese with 1 pear and 1-cup green tea

Lunch: 1 large bowl of chicken veggie soup with 1 cup green tea

Dinner: Roast turkey tenderloin with steamed asparagus and 1 cup of green tea

Snack: 1 cup frozen unsweetened berries with 6 oz. plain low-fat yogurt

Day 6: Cycle 1

Breakfast: Veggie egg cups with waffle omelets, blueberries, green cream smoothie

Lunch: A big bowl of chicken enchilada soup with 1/2 cup of chopped fruit, a small garden salad, and 1 cup of green tea

Dinner: Chicken Lombardy with parmesan roasted cauliflower and 1 cup of green tea

Snack: 1/2 Cup Low-Sugar Fruit-Flavored Yogurt and Baby Carrots, 1 Cup

Day 7: Cycle 2

Breakfast: 1 cup no-sugar-added fruit-flavored yogurt, 6 oz low-carb, low-sugar granola

Lunch: 1 cup Asian shrimp salad (omit sugar from the dressing)

Dinner: 1 Serving of chicken masala; 1 cup of brown rice, 1 cup of steamed broccoli

Snack: Pumpkin cookies with fruit-flavored yogurt

Day 8: Cycle 2

Breakfast: 1 cup cooked oatmeal topped with sliced nectarines or peaches

Lunch: 1 cup Greek yogurt almond chicken salad; a handful of whole-wheat rosemary crackers

Dinner: 5-oz serving honey mustard herbed salmon; 1 1/4 cup oven-roasted potatoes; 3-oz spring mix greens

Snack: Mediterranean spread with 1/2 cup garbanzo beans and cucumber slices

Day 9: Cycle 2

Breakfast: 2 Scrambled egg whites with 1/2 grapefruit or other fresh fruit and 1 cup of green tea

Lunch: Lamb shanks with vegetables, medium baked potato, 1 tbsp fat-free sour cream, 6 oz sugar-free, fruit-flavored yogurt, and 1 cup green tea

Dinner: Grilled sirloin steak, tossed salad with 1 tbsp olive oil and 2 tbsp balsamic vinegar plus 1 cup green tea.

Snack: 1-cup fresh raspberries with 1-cup sugar-free, fruit-flavored yogurt

Day 10: Cycle 2     

Breakfast: 2 Scrambled egg whites, with half a fruit and a cup of green tea

Lunch: Grilled chicken with steamed vegetables, a medium-baked potato, 6 oz fruit-flavored, sugar-free yogurt, and a cup of green tea

Dinner: Grilled sirloin steak with veggie salad tossed with 1 tbsp olive oil, 2 tbsp balsamic vinegar, and a cup of green tea

Snack: A cup of raspberries with a cup of fruit-flavored and sugar-free yogurt

Day 11: Cycle 2

Breakfast: 6 oz of non-fat plain yogurt, with Strawberry crepe roll-ups and a cup of green tea

Lunch: Medium baked potato with fat-free sour cream, healthy French onion soup, green salad, tomatoes, carrots, green beans, low-fat dressing, and a cup of green tea

Dinner: All-in-one burger with green salad, steamed green beans, and a cup of green tea

Snack: Medium apple with 1/2 cup of fruit-flavored, low-sugar yogurt

Day 12: Cycle 3

Breakfast: Whole-wheat toast with 2 scrambled egg whites, steamed spinach, 1 medium grapefruit, 1 cup skim milk, and one cup of green tea

Lunch: Stir-fried beef with steamed broccoli, carrots, pea pods and veggies, low-sodium soy sauce and other seasonings, served over brown rice and a cup of green tea

Dinner: Grilled tuna fillet with grilled asparagus, 1 tbsp olive oil, Light garden salad with your favorite greens and veggies, 1 tbsp balsamic vinaigrette, and a cup of green tea

Snack: 1 cup pineapple chunks with 1/2 cup cottage cheese and 1/2 cup of fruit-flavored, low-sugar yogurt

Day 15: Cycle 3

Breakfast: 1 Slice whole-wheat toast with 1 poached, soft-boiled, or hard-boiled egg, 1/2 grapefruit, and 1 cup of green tea

Lunch: Caesar salad with grilled chicken breast, 2 cups romaine lettuce, 2 tbsp light Caesar dressing, 1 slice whole-wheat toast, 1 serving of fresh fruit, and 1 cup green tea

Dinner: Roasted pork tenderloin, with 1 to 2 cups mixed tossed salad with 2 tbsp fat-free dressing and 1 cup green tea

Snack: 1 Probiotic, dairy, or dairy-substitute serving with 1 frozen fruit bar

Day 16: Cycle 4

Breakfast: 2 Scrambled eggs, with 1 medium pear or other in-season fruit, and 1 cup green tea

Lunch: A broiled hamburger with Sliced or stewed tomatoes and 1 cup of green tea

Dinner: Stir-fry vegetables with chicken strips, 1 tbsp olive oil, and 1 cup of green tea

Snack: 1 cup fresh berries, 6 tbsp sugar-free yogurt, and 1 cup green tea

Day 17: Cycle 4

Breakfast: Turkey veggie egg cup with lime and spinach smoothie and a cup of green tea

Lunch: Italian herb grilled chicken breast with 1 tbsp olive oil, 2 tbsp oregano, oregano, dried basil, garlic powder, fresh ground pepper, and a cup of green tea

Dinner: Kale and parmesan frittata, with 1/2 teaspoon olive oil, a small pinch of red pepper flakes, 1 plum tomato, chopped, and 1 cup green tea

Snack: 4 cups microwave popcorn with a frozen fruit bar

Final Thoughts

Though the initial phase of the 17 day diet plan is challenging to follow, it provides more balance with the other stages.

The diet plan aims to speed up metabolism and help with weight loss. It achieves its objectives by restricting calories, especially in the first phase.

17 Day Diet Plan Food List (PDF)

Sample 17 Day Diet Plan (PDF)

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