Food Serving Sizes for the 17 Day Diet

Are you confused as to how much you can eat of certain foods on the 17 Day Diet? Here's a quick reference guide with portion sizes for easy access!You can find most of the serving sizes on any of the Cycle Food Lists.  For clarity, here is a quick and easy reference guide to serving sizes for the 17 Day Diet for some of the servings that aren’t quite clear:

Lean Proteins

Cycles 1 and 2 — Serving = unlimited amounts

Cycle 3 — Serving  =  Size of a small kitchen sponge


Cleansing Vegetables

All Cycles — Serving = unlimited amounts


Starchy Vegetables

Cycle 2 —       See Cycle 2 Food List for serving sizes


All Cycles — Serving = 1 Piece of Fresh Fruit or 1 Cup Chopped Fresh Fruit



Yogurt — Serving  = 6 oz.

Kefir and Low-fat acidophilus milk — Serving = 1 Cup

All others on Cycles 1 and 2 — See blog post on serving sizes for probiotics

Additions on Cycle 3 — See Cycle 3 Food List for Serving Sizes for Probiotics

Natural Starches

All Grains — Serving = 1/2 Cup Cooked

Legumes — Serving = 1/2 Cup Cooked

Breads — Serving = 1 Slice

Whole Grain Bagel — Serving = 1/2 bagel

Whole Wheat Pita Bread — Serving = 1 pocket

Whole Wheat Tortilla — Serving = 10″ Tortilla

Pasta — Serving = 1/2 Cup Cooked

High Fiber Cereals — Serving = 1 Cup (except for low-sugar granola  1/2 cup)


Friendly Fats – Cycle 3

Avocado — Serving =  ¼ fruit

Canola Oil  — Serving = 1 tablespoon

Walnut Oil —  Serving = 1 tablespoon

Light mayonnaise —  Serving = 2 tablespoons

Mayonnaise —  Serving = 1 tablespoon

Nuts or seeds, un-oiled  — Serving = 2 tablespoons

Reduced-calorie margarines —  Serving = 2 tablespoons

Reduced-fat salad dressings —  Serving = 2 tablespoons

Salad dressings — Serving = 1 tablespoon

Trans-free margarines — Serving = 1 tablespoon

Dairy Substitutes – Cycle 3

Sugar-free rice, almond or soy milk — Serving = 1 Cup


Optional Snacks – Cycle 3

See Cycle 3 Food List for Optional Snack Serving Sizes


Alcohol – Cycle 3

Wine — Serving = 5 oz.

Beer — Serving = 12 oz

Hard Liquor = Serving 1 1/2 oz.


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  1. Michelle says

    When I’m in Cycle 1, and I can eat unlimited lean protein, does it mean whenever I want? Or is it just breakfast, lunch, and dinner?

    • says

      Hi Michelle, anytime you’re hungry during Cycle 1, you are allowed unlimited veggies and protein. You don’t have to just have it during meal times.

  2. Lenora Corley says

    Please could you help me. I need to know if it’s okay to drink Almond milk with an acidophilus pill in the place of one of the yogurts???

    • says

      Almond milk is approved for Cycle 3. If you’re not into yogurt, consider taking probiotics. I don’t care for green tea that much, so I took them in pill form. I think I may have probiotics in pill form too, but I love yogurt.

  3. anonymous*** says

    Hello, I am new to this… my mother suggested I try this diet. She has alot of the book and has done it before and said it worked great when she really stuck to it. So, with that being said I really want to try it out. I am twenty two, have been all different weights I am about 5foot8 and feel that I looked the best at 110… I like the skinny look. Anyways, I put on AlOT of LBS in what seems like no time at all but in reality was actually a two year period of sitting at home while my bf was at work just eating and sleeping. I weigh almost 200 lbs now and really want to get this weight off. Im going to shop for the week and have looked at a bunch of sites to try to see the best recipes, list, etc… to make a list of what to buy for either the first week or possibly 2 depending how similar they are. PLEASE if you have any suggestions, comments, etc let me know… Point of comment: tips on diet and TIPS ON FIRST GROCIERY SHOPPING TRIP FOR WEEK 1…

    • says

      Hi there. You’ll find a lot of information on this blog that should help you. If you haven’t already, you can sign up for my free Quick Start Guide here: and/or the 7 days of free sample menus here:

      Also follow the Facebook page and get support from fellow dieters:

      Good luck!

  4. Crystal says

    I understand that we can only have two servings of fruits but can I split them up in my break lunch and snacks? I like something sweet after meals :)

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