17 Days Diet Food List: Picking Best Choices for Greatest Result

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The 17 Days Diet Food List can be baffling between its permitted or prohibited foods and their best consumption timing. This food guide may help you efficiently prepare your 17 days meal plan for your own benefit.

Nonetheless, I have made some adjustment for this food list to suit your own choice and needs as well as fulfilling your weight loss target. I adapted the basic rules and proposed food list from Dr. Mike Moreno’s book of the 17 Day Diet with some adjustment according to my brief overview.

diet-food-list

The 17 Days Diet Food List

I adapted this food list according to 17 days diet quick reference food guide along with added list based on my research and exploration.

Food Items Cycle 1 Cycle 2 Cycle 3
Lean Proteins

·   Fish

 

 

Salmon

Sole

Flounder

Catfish

Tilapia

Light tuna

 

Salmon

Sole

Flounder

Catfish

Tilapia

Light tuna

Clams

Crab

Mussels

Oysters

Scallops

Shrimp

 

Salmon

Sole

Flounder

Catfish

Tilapia

Light tuna

Clams

Crab

Mussels

Oysters

Scallops

Shrimp

·   Poultry

 

Chicken breasts

Turkey breasts

Lean ground turkey

Eggs (2 eggs with yolks = 1 serving)

Egg whites (4 egg whites = 1 serving)

Chicken breasts

Turkey breasts

Lean ground turkey

Eggs (2 eggs with yolks = 1 serving)

Egg whites (4 egg whites = 1 serving)

Flank Steak

Top Sirloin Steak

Top Round

Eye of the round

Beef round tip

Beef top sirloin

Beef top loin

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

Whey protein

Organic bison meat

Non-fat chorizo

Tofu (all varieties)

 

Chicken breasts

Turkey breasts

Lean ground turkey

Eggs (2 eggs with yolks = 1 serving)

Egg whites (4 egg whites = 1 serving)

Flank Steak

Top Sirloin Steak

Top Round

Eye of the round

Beef round tip

Beef top sirloin

Beef top loin

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

Whey protein

Organic bison meat

Non-fat chorizo

Tofu (all varieties)

Cornish Hen

Quail

Pheasant

Reduced-fat turkey bacon or sausage or lunch meat

Canadian bacon

Natural Starches

·   Grains (1 serving = ½ cup)

Amaranth

Barley

Brown rice (not white rice)

Bulgur wheat/tabouli

Coucous

Cream of wheat

Grits

Longer grain rice such as basmati

Millet

Oat bran

Old-fashioned oatmeal

Quinoa

Orzo

Polenta (yellow corn meal)

Risotto

Amaranth

Barley

Brown rice (not white rice)

Bulgur wheat/tabouli

Coucous

Cream of wheat

Grits

Longer grain rice such as basmati

Millet

Oat bran

Old-fashioned oatmeal

Quinoa

Orzo

Polenta (yellow corn meal)

Risotto

·   Legumes (1 Serving = ½ cup) Black beans

Black-eyed peas

Butter beans

Edamame

Garbanzo beans (chickpeas)

Great northern beans

Kidney beans

Lentils

Baby lima beans

Navy beans

Peas

Pinto beans

Soy beans

Split peas

Black beans

Black-eyed peas

Butter beans

Edamame

Garbanzo beans (chickpeas)

Great northern beans

Kidney beans

Lentils

Lima beans, baby

Navy beans

Peas

Pinto beans

Soy beans

Split peas

·   High Fibrous Cereals (1 cup = 1 servings, unless defined) All-Bran

All-Bran Extra

All-Bran Ban Buds

Fiber One

Gluten-free cold cereals

Low-sugar granola (1/2 = 1 serving)

·   Breads (1 slice = 1 serving)  

 

Cracker wheat

Fiber-enriched bread

Gluten-free bread

Multi-grain bread

Oat bran bread

Sugar-free bread

Pumpernickel

Rye bread

Whole grain bagel

Whole wheat pita bread

Whole wheat tortilla

Low-carb tortillas

Corn (maize) tortillas

Bollilos (sour dough bread)

Flatbreads made from white whole grain, whole wheat, and multigrain

Whole grain Italian bread

Chapattis

Lavash

·   Pasta & Noodles (1/2 cup = 1 Serving)

 

Whole-wheat pasta

Gluten-free pasta

Vegetable-based pasta

High-fiber pasta

Udon noodles

Soba noodles

Ramen noodles

Rice noodles

Chinese wheat noodles

·   Starch Veggies Breadfruit (1 serving = 1 cup)

Corn (1 serving = ½ cup)

Potato (1 serving = 1 medium)

Sweet potato (1 serving = 1 medium)

Taro (1 serving = ½ cup)

Winter squashes (acorn, spaghetti, butternut, etc) (1 serving = 1 cup)

Yam (1 serving = 1 medium)

Calabaza squash

Arracache

Yautia

Yucca/cassava root/manioc

Breadfruit (1 serving = 1 cup)

Corn (1 serving = ½ cup)

Potato (1 serving = 1 medium)

Sweet potato (1 serving = 1 medium)

Taro (1 serving = ½ cup)

Winter squashes (acorn, spaghetti, butternut, etc) (1 serving = 1 cup)

Yam (1 serving = 1 medium)

Calabaza squash

Arracache

Yautia

Yucca/cassava root/manioc

Non-Starch Veggies

 

 

Arame

Artichoke

Artichoke hearts

Asian bamboo shoots

Asparagus

Bean sprouts

Bell peppers

Bok choy

Broccoli

Brussel sprouts

Cabbage

Carrots

Cauliflower

Celery

Chinese broccoli

Cilantro

Cucumbers

Dulse/Sea lettuce

Eggplant

Eggplant

Fennel

Garlic

Grape leaves

Green beans

Green leafy veggies

Kale

Leeks

Lettuce

Lily pods

Long beans

Mushrooms

Nori

Okra

Onions

Parsley

Pea pods

Scallions

Seaweed/sea veggies

Snow peas

Spinach

Summer squash

Tomatillos

Tomatoes

Watercress

Zucchini/courgettes

 

Arame

Artichoke

Artichoke hearts

Asian bamboo shoots

Asparagus

Bean sprouts

Bell peppers

Bok choy

Broccoli

Brussel sprouts

Cabbage

Carrots

Cauliflower

Celery

Chinese broccoli

Cilantro

Cucumbers

Dulse/Sea lettuce

Eggplant

Eggplant

Fennel

Garlic

Grape leaves

Green beans

Green leafy veggies

Kale

Leeks

Lettuce

Lily pods

Long beans

Mushrooms

Nori

Okra

Onions

Parsley

Pea pods

Scallions

Seaweed/sea veggies

Snow peas

Spinach

Summer squash

Tomatillos

Tomatoes

Watercress

Zucchini/courgettes

 

Arame

Artichoke

Artichoke hearts

Asian bamboo shoots

Asparagus

Bean sprouts

Bell peppers

Bok choy

Broccoli

Brussel sprouts

Cabbage

Carrots

Cauliflower

Celery

Chinese broccoli

Cilantro

Cucumbers

Dulse/Sea lettuce

Eggplant

Eggplant

Fennel

Garlic

Grape leaves

Green beans

Green leafy veggies

Kale

Leeks

Lettuce

Lily pods

Long beans

Mushrooms

Nori

Okra

Onions

Parsley

Pea pods

Scallions

Seaweed/sea veggies

Snow peas

Spinach

Summer squash

Tomatillos

Tomatoes

Watercress

Zucchini/courgettes

Alfalfa

Broccoli sprouts

Chilies

Cilantro

Chayote

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 veggies

Low-Sugar Fruit – Limited only 2 servings daily Apples

Berries, all types

Grapefruit

Oranges

Peaches

Pears

Plums

Prickly pear cactus

Prunes

Red grapes

 

 

Apples

Berries, all types

Grapefruit

Oranges

Peaches

Pears

Plums

Prickly pear cactus

Prunes

Red grapes

Pomegranate

Plantains

 

 

Apples

Berries, all types

Grapefruit

Oranges

Peaches

Pears

Plums

Prickly pear cactus

Prunes

Red grapes

Pomegranate

Plantains

Apricots

Bananas

Cherries

Currants

Figs

Kiwi

Kumquats

Guava

Mango

Papaya

Pineapple

Pomegranate

Tangerine

Tangelo

Virtually any fresh fruit

Probiotic Foods – Limited only 2 servings daily

 

Yogurts, any type of non-sugar, plain and fat-free (6 oz = 1 serving)

Kefir (1 cup = 1 serving)

Low-fat acidophilus milk (1 cup = 1 serving)

Yakult (small 50-calorie bottle)

Breakstone LiveActive cottage cheese (1/2 c = 1 serving)

Reduced salt miso dissolved in fat-free, low-sodium broth (1 tbsp = 1 serving)

Tempeh (fermented soybeans products) (4 oz = 1 serving)

Sauerkraut (1/2 c = 1 serving)

Kimchi (Korean cabbage) (1/2 c = 1 serving)

Probiotic Pill Supplement

Yogurts, any type of non-sugar, plain and fat-free (6 oz = 1 serving)

Kefir (1 cup = 1 serving)

Low-fat acidophilus milk (1 cup = 1 serving)

Yakult (small 50-calorie bottle)

Breakstone LiveActive cottage cheese (1/2 c = 1 serving)

Reduced salt miso dissolved in fat-free, low-sodium broth (1 tbsp = 1 serving)

Tempeh (fermented soybeans products) (4 oz = 1 serving)

Sauerkraut (1/2 c = 1 serving)

Kimchi (Korean cabbage) (1/2 c = 1 serving)

Probiotic Pill Supplement

Yogurts, any type of non-sugar, plain and fat-free (6 oz = 1 serving)

Kefir (1 cup = 1 serving)

Low-fat acidophilus milk (1 cup = 1 serving)

Yakult (small 50-calorie bottle)

Breakstone LiveActive cottage cheese (1/2 c = 1 serving)

Reduced salt miso dissolved in fat-free, low-sodium broth (1 tbsp = 1 serving)

Tempeh (fermented soybeans products) (4 oz = 1 serving)

Sauerkraut (1/2 c = 1 serving)

Kimchi (Korean cabbage) (1/2 c = 1 serving)

Probiotic Pill Supplement

Low-calorie cheeses (brie, camembert, fontina, low-fat cheddar, edam, feta, goat, limburger, and part-skim mozzarella) (1 serving = 2 ounces)

Low-fat cottage cheese (1 serving = ½ cup)

Low-fat milk, including skim (1 serving = 1 cup)

Low-fat ricotta cheese (1 serving = ½ cup)

Dairy Substitutes: sugar-free rice, almond milk or soy milk (1 serving = 1 cup)

Healthy Fats: 1 to 2 tbs each day Olive Oil

Flaxseed Oil

Fish Oil

Olive Oil

Flaxseed Oil

Fish Oil

Olive Oil

Flaxseed Oil

Fish Oil

Avocado (1 serving = ¼ fruit)

Canola Oil (1 serving = 1 tbsp)

Walnut Oil (1 serving = tbsp)

Light mayonnaise (1 serving = 2 tablespoons)

Mayonnaise (1 serving = 1 tbsp)

Nuts or seeds, un-oiled (1 serving = 2 tbsp)

Reduced-calorie margarines (1 serving = 2 tbsp)

Reduced-fat salad dressings (1 serving = 2 tbsp)

Salad dressings (1 serving = 1 tbsp)

Trans-free margarines (1 serving = 1 tbsp)

Seasonings & Pantry (in moderation) Low-carb and sugar-free marinara sauce (½ cup = 1 serving)

Lite soy sauce

Low-carb ketchup

Non-fat sour cream

Fat-free low-sodium broth

Sugar free jams and jellies

Veggies cooking spray

Fat-free cheeses

Non-fat salad dressing

Tabasco sauce

Salsa

Salt

Pepper

Vinegar

Mustard

Vanilla extract

Herbs – basil, bay leaves, chives, dill, garlic, horseradish, mint, oregano, parsley, rosemary, sage, tarragon, thyme, Asian seasonings, Italian seasonings,

Spices – pepper, chili powder, cinnamon, cumin, curry powder, garlic powder, nutmeg, onion powder, Asian tradisional spices

Low-carb and sugar-free marinara sauce (½ cup = 1 serving)

Lite soy sauce

Low-carb ketchup

Non-fat sour cream

Fat-free low-sodium broth

Sugar free jams and jellies

Veggies cooking spray

Fat-free cheeses

Non-fat salad dressing

Tabasco sauce

Salsa

Salt

Pepper

Vinegar

Mustard

Vanilla extract

Herbs – basil, bay leaves, chives, dill, garlic, horseradish, mint, oregano, parsley, rosemary, sage, tarragon, thyme, Asian seasonings, Italian seasonings,

Spices – pepper, chili powder, cinnamon, cumin, curry powder, garlic powder, nutmeg, onion powder, Asian tradisional spices

Baking powder

Cornstarch

Low-carb and sugar-free marinara sauce (½ cup = 1 serving)

Lite soy sauce

Low-carb ketchup

Non-fat sour cream

Fat-free low-sodium broth

Sugar free jams and jellies

Veggies cooking spray

Fat-free cheeses

Non-fat salad dressing

Tabasco sauce

Salsa

Salt

Pepper

Vinegar

Mustard

Vanilla extract

Herbs – basil, bay leaves, chives, dill, garlic, horseradish, mint, oregano, parsley, rosemary, sage, tarragon, thyme, Asian seasonings, Italian seasonings,

Spices – pepper, chili powder, cinnamon, cumin, curry powder, garlic powder, nutmeg, onion powder, Asian tradisional spices

Baking powder

Cornstarch

Beverages Water, mineral or purified water, seltzer/soda water

8 oz cup of hot lemon water every early morning

Green tea – suggested for 3 cups daily

Herbal tea

Coffee or tea (sugar free, no milk) – max 3-4 cups per day, drink no less than 1 hour before meals

Water, mineral or purified water, seltzer/soda water

8 oz cup of hot lemon water every early morning

Green tea – suggested for 3 cups daily

Herbal tea

Coffee or tea (sugar free, no milk) – max 3-4 cups per day, drink no less than 1 hour before meals

Water, mineral or purified water, seltzer/soda water

8 oz cup of hot lemon water every early morning

Green tea – suggested for 3 cups daily

Herbal tea

Coffee or tea (sugar free, no milk) – max 3-4 cups per day, drink no less than 1 hour before meals

One alcoholic drink daily – 5 oz. wine, 12 oz. beer, or 1 ½ oz. hard liquor

Optional Snacks: All under 100 calories Babybell low-fat cheese – 2 disks

Frozen fruit bar

Fudgsicle, 100 calorie bar

Granola bar, reduced sugar and fat

Microwave popcorn, light (4 cups)

Skinny Cow ice cream sandwich

Sugar-free pudding cup

String cheese – 1stick

 

If you want to get more details of 17 days diet food list, I’ve got one: