Your 17 Day Diet Pre-Weight Loss Plan Checklist (PDF download)

It’s never too early or too late to set goals for your weight loss.

If you are looking to set a weight loss goal and are considering the 17 Day Diet as a method to reach your goal, here is a 10-point checklist to help you get started, plus a few extra bonus points!

Your 17 Day Diet Pre-Weight Loss Plan Checklist

1. Sign up for our free guide and get acquainted with the diet — includes all food lists, overview of each cycle, tips & more!

2. Sign a Diet Contract with Yourself — by formally committing to the diet, this signed contract will help keep yourself accountable and successful. (click here to download a weight loss contract)

3. Join a support group for constant encouragement from others. (join our Facebook Page).

4. Buy a weight scale that measures in .2 pound increments — You’d be surprised how many times you might be shy of  pound by one or two ounces. It can get very discouraging not seeing the scale move as quickly as you’d like it to. So if you get a scale that measures in .2 pound increments, you’ll see every ounce of progress along the way! (here’s a great scale I use)

5. Get your food journal ready. It’s been known that keeping track of what and how much you eat actually helps you lose weight (download your food journal here)

6. Get your daily weight loss tracker ready — remember, every ounce counts! (download your weight tracker here)

7. Buy a pair of inexpensive dumb bells for your 17 Day Diet walking workouts (to maximize caloric burn).  Start small and go for 2 to 3 pound weights — you’ll be surprised at how well they work, even when they don’t weight that much! (here are some great dumbbells here)

8. Plan ahead for your first week — get your meal plans and your grocery list ready a week before you’re ready to start your diet.  This will give you a quick head start and help you become more successful. (read blog post for some helpful ideas)

9. Get an exercise buddy — getting fit is more fun when you can exercise with someone you like.  Having a buddy also helps keep each of you motivated and accountable!

10. Surround yourself with positive people and keep a positive mindset (read blog post now)

** Bonus **
If you’re feeling a bit overwhelmed and don’t know quite where to start, get a little extra help — consider purchasing one of my awesome weight loss kits — for help with Cycle 1 only, take a look at C1 Slim Down™.

If you need help with all cycles of the 17 Day Diet, take a look at Simple N’ Lean 17™.  Both of these kits including meal plans, recipes, shopping lists, and some really cool bonus gifts!

***Bonus #2 *** (2015 Update)
If you’re a busy mom tired of cooking two different meals (one for you and the other for your family) or just too tired to cook from your long day at work, here’s a WONDERFUL solution for you!

BistroMD has a delicious AND affordable 17 Day Diet Meal Delivery Service. All food is 17 Day Diet approved, prepared using quality ingredients, frozen fresh and delivered to your door each week. You can check out more information on my review of the BistroMD 17 Day Diet Meal Delivery Service.


DOWNLOAD NOW: Your 17 Day Diet Pre-Weight Loss Plan Checklist


Here's your 10-point checklist for your weight loss plan

Want more menus, recipes, & accountability?

If you're looking for more menus, more recipes, more support and extra accountability, then join us inside our private Facebook group for Simple N' Lean 17 members when you purchase the full package (not available for the basic package)!



  1. Amy says

    Thank you, it can get discouraging and frustrating when you are trying to do this all at once. So thanks for the tips. amy

  2. mellissa says

    I do not consider this a diet its a life style change in my eating habits. I am 43, and i need a better way to feed my body. This has been so easy. I love it. I have lost 12 pounds in one seven day period. I feel great and look forward to anything next…….smiling! you can do this!

  3. Anne says

    I am back and started it (the diet) yesterday so far so good. I had done it before and I know that it works. Thanks for the blog

  4. Kelly says

    I am 53 soon to be 54. I went through some personal stress over the last four years and have gained a substantial amount of weight. I stared the 17 DD on Jan 12/15. I just finished the first 17 day cycle. It has been pretty easy so far. A lot of prep work and I’m from Canada so there are a few items that aren’t available in our area. I lost 8.5 pounds on the first cycle. Not as good as I had hoped but at least it is 8.5 I’m not carrying anymore. I did the smoothie transitional day and it was good too. Today is my first day on Cycle 2. I made the power cookies and they are fabulous. I hope this works for me. Good luck all.

    • says

      Kelly, 8.5 pounds is really a great accomplishment! I know you had hoped for more, but please celebrate this win! Best of success to you in Cycle 2!

  5. Roya says

    What do you suggest for protein if I am a vegetarian. I don’t see tofu or legumes in cycle 1. Thanks.

  6. says

    I’m so excited and worried. I know it’s going to work, but I’m not a cook. My husband cooks all the meals and though he supports me, we really can’t afford two separate menus. He’ll eat what I eat sometimes and so will my daughters, but they wont be as regimented every day.

    Can I have black coffee with Stevia sweetener?

    • says

      Why won’t you have your hubby cook the menu but add a few starches for himself and the girls? No need to have two separate menus!

  7. Crystal says

    Hi, I have a few questions that I would like to get clarified. I’m on cycle 1 and was wondering if a nectarine is the same as a peach in this cycle, also could I spread my 2 servings of fruit to lets say 1/2 a serving 4 times a day or is that a no no. I like something a little sweet after meals :)
    Thank you in advance

    • says

      Hi Crystal – I think I answered your second question on another comment – it’s OK to spread your fruit servings out, but make sure you eat before 2pm. As far as a nectarine, it’s not the same as a peach. I just looked up the nutrition value, and nectarines are a bit lower in sugar than peaches, so I’d say go for it!

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