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.
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: