The brand new 17 Day Kickstart Diet Book published by Dr. Mike Moreno in December 2021, uses his original 17 Day Diet to build the foundation of this new plant-forward way of eating.
Table of Contents
The 3-Day Scrub Food List
The 4-Day Soak Up Food List
The 10-Day Stabilize Food List
Foods to Avoid During 3-Day Scrub
Foods to Eat Less of During 10-Day Stabilize
A Simple 17 Day Kickstart Diet Meal Plan
Vegetarian Recipes For The 17 Day Kickstart Diet
Where to Buy the 17 Day Kickstart Diet Book
Quick Overview of the 17 Day Kickstart Diet
The 17 Day Kickstart Diet is 17 days long with three distinct phases.
The first three days of the 17 Day Kickstart Diet is called the 3-Day Scrub Phase where you’ll eat more plant forward foods to help release toxins.
The next four days (days 4 through 7) of the 17 Day Kickstart Diet is called the 4-Day Soak Up Phase where you’ll continue to eat the same foods, but add in new additions of food.
The main idea behind the 4-Day Soak Up phase is to feel full and satisfied.
Finally, the last 10 days of the 17 Day Kickstart Diet is called the 10-Day Stabilize Phase.
It’s during this last phase where you’ll add in different animal based proteins, more starchy vegetables and whole grains such as oats, breads and pastas.
The main idea behind the 10-Day Stabilize phase is to stabilize your health, lifestyle and eating habits.
Here are the approved foods by phase taken directly from his book, but organized by food type in an easier-to-understand format.
The 3-Day Scrub Food List
The following foods are approved for all phases of the 17 Day Kickstart Diet, so this particular list will be used throughout the entire 17 days, with each phase adding in additional foods.
To start, the first three days of the diet, also know as the 3-Day Scrub phase, focuses on detoxing from toxins by relying on the following approved foods:
Non-Starchy Vegetables (eat as much as you need):
Green Leaf and Red Leaf Lettuce
Sprouts and microgreens:
Broccoli (And Riced Broccoli)
Cauliflower (And Riced Cauliflower—There Are Several Commercial Frozen Versions Available)
All Other Non Starchy Vegetables:
Zucchini, zucchini noodles or “zoodles”
Bell peppers (orange, red, green, yellow)
Onion Scallions/green onion
Pickles, dill relish (no added sugar)
Sauerkraut (check salt content on all these; it should stay under 100 mg of sodium per serving)
Starchy Vegetables (Limit 2 Servings before 2pm):
Orange squash like butternut and kabocha
Low Sugar Fruits (Limit 2 Servings by 2pm):
Blackberries, fresh or frozen
Protein (Plant Based/Legumes):
Hummus (but make sure hummus is oil-free or made with olive oil, no canola or other inflammatory oils—or make your own)
Quinoa (Torey’s note: this is a complete protein and added to this section for clarity)
Fish, especially fish that is low in mercury such as:
Sardines, canned in water or olive oil
Wild salmon, fresh, smoked, or canned in water (Wild Planet is a good source for high-quality canned sardines and salmon)
Chicken: Per Dr. Mike’s Book, if you must have chicken in the first 3 days, try Organic, Free-Range Chicken
Healthy Fats: Seeds/Seed Butters/Dairy Free Alternatives:
Sunflower butter (in moderation: serving amount = 1 tablespoon once a day)
Pumpkin seeds and pumpkin seed butter (serving amounts = 2 tablespoons unsalted seeds, 1 tablespoon pumpkin seed butter)
Quinoa (Torey’s Note: this is a complete protein. Also added to the plant-based protein list for clarity)
Unsweetened flax milk and unsweetened hemp milk
Canned light coconut milk (½ cup = 1 serving)
Healthy Fats (for cooking/drizzling/recipes):
Olive oil (best if drizzled on prepared food rather than used during cooking)
Avocado oil or avocado oil spray (good smoking point, best choice for cooking oil)
Avocado (cut off any brown or black spots, which are caused by oxidation; same goes for any visible mold)
Apple cider vinegar, raw (such as Bragg)
Bone broth: chicken, beef, turkey (all low-sodium)
Vegetable broth (low-sodium)
Coconut milk (check ingredients for no additives, Native Forest organic unsweetened recommended – Torey’s note: “canned light coconut milk was also listed in the book)
Coconut water (in moderation)
Red pepper flakes
Sea salt, Himalayan sea salt, kosher salt
Organic green tea
Dandelion root and leaf tea
Raw honey (local when possible; 1 teaspoon = 1 serving)
Organic maple syrup (2 teaspoons = 1 serving)
100% whole stevia leaf with no sugar alcohols added (such as erythritol)
100% pure monk fruit with no sugar alcohols added (such as erythritol)
The 4-Day Soak Up Food List
The next four days of the diet (days 4 through 7), also known as the 4-Day Soak Up Phase, put an emphasis on a few new additions.
In the 4-Day Soak Up Phase, you get to include all of the foods from the previous 3-Day Scrub Phase, but the following new foods:
Protein (animal based):
Eggs (free-range, organic)
Chicken Note from book: You may eat chicken as needed, just like in the Scrub phase.
Note: bananas were NOT listed under the “new foods” section. However, they were listed under the recap of the “Scrub” food list under the 4-Day Soak Up Chapter + listed in Soak Up Recipes section.
Pickles (look for pickles with no added sugar) (Torey’s note: this was already on the scrub list)
Dark chocolate (70% cacao or higher; 1 serving = 1 ounce)
Cacao (powder or nibs)
The 10-Day Stabilize Food List
During the 10-Day Stabilize Phase (days 8 through 17), you can eat all foods from the previous two phases including vegetables and starchy vegetables, per the book.
Dr. Mike mentions that you get “extra credit” for leafy greens, artichokes, jicama, and sweet potatoes.
The following additional foods are approved for the 10-Day Stabilize phase:
Whole cooked grains:
Whole grain breads:
Whole wheat pita
Whole wheat tortilla
Sprouted whole wheat
Rye (100% whole)
Fermented sourdough bread
Gluten-free breads and tortillas
Whole wheat pasta
Low Sugar Fruit:
All fruits, with an emphasis on low-sugar fruits such as:
Prickly pear cactus
Ghee (preferably organic)
Other Healthy Fats:
Nut butters, preferably organic (1 tablespoon = 1 serving)
Protein (Fish/Seafood/Animal Based):
Fish, with an emphasis on wild-caught salmon and sardines
Eggs (limit to 6 total eggs per week)
Poultry (1 serving = 4 to 6 ounces)
Beef (1 serving = 4 to 6 ounces)
Pork (1 serving = 4 to 6 ounces)
Lamb (1 serving = 4 to 6 ounces)
Protein (Plant Based):
Beans, lentils (Torey’s note: these were originally on 3-Day Scrub list)
Buckwheat (Torey’s note: this is classified as a seed)
All spices and herbs, with an emphasis on:
Natural sweeteners (no more than 2 teaspoons per serving):
Green tea (or one cup of coffee or black tea a day if preferred)
Specific Dairy Foods:
Kefir (1 serving = 4 ounces)—preferably organic, unflavored (since flavored varieties have more sugar)
Yogurt (1 serving = 6 ounces)—preferably organic, whole-fat (not skim, which usually has more sugar content). You can also try nut-based yogurts, and sheep or goat milk yogurt. Greek yogurt is optimal.
Note in Book Regarding Yogurt: By Dr. Moreno directly, “Avoid sweetened yogurts; if you do have them (or any packaged food), stay under 12 grams of sugar per serving. The best way to sweeten yogurt is to add fresh fruit (such as mashed-up berries) or 1 teaspoon maple syrup (only about 4 grams of sugar, and it takes only this much to enhance sweetness).”
Cheese (easy-to-digest examples from the book):
(1 serving = 1 ounce, equivalent to 1 thin slice or 2 small cubes, about the size of a pair of dice)
Note about Kombucha: Directly from the book by Dr. Moreno, “One serving should not exceed 12 grams of sugar—the lower, the better, of course, because not only is there less sugar but there is also more probiotic content. Most bottles of kombucha can easily be separated into two servings.”
*SPECIAL NOTE REGARDING NUTS AND SEEDS:
Directly from the book, “* Choose unsalted nuts and seeds, to avoid excess sodium. And if you can get raw, sprouted seeds, that’s ideal for the nutritional profile.”
**SPECIAL NOTE REGARDING SHELLFISH:
Directly from the book, “** Shellfish such as lobster and crab are often served at restaurants with copious amounts of butter, so if you’re eating out, ask for your shellfish without butter for dipping. It’s delicious enough on its own! (Or with a cilantro pesto, perhaps!)”
Foods to Avoid During 3-Day Scrub Phase
In the 17 Day Kickstart Diet book, Dr. Moreno has a long list of foods to avoid during the first 3 days of the diet. Here they are directly from the book:
Beef, pork, lamb, and any other land-animal meat other than chicken
Processed meats: deli meats, hot dogs, bacon, sausage
Processed fake meats: Beyond Burger, Impossible Foods, tofurkey, etc.
Fast food (anything from a drive-thru is fast food—yes, even the fruit cup)
All dairy and all grains
High-starch veggies: potatoes (other than sweet potatoes), corn, carrots, beets
All artificial sweeteners
All added sugars (outside of small amounts of raw honey)
The 3 C’s: canola oil, corn oil, and cottonseed oil (because they can cause or contribute to inflammation)
The 3 S’s: soybean oil, sunflower oil, and safflower oil (because they can cause or contribute to inflammation)
Foods to Eat Less of During 10-Day Stabilize Phase
In his book, Dr. Moreno makes it a point to take the word “never” off the table when it comes to describing foods he’d like you to eat less of during the 10-Day Stabilize Phase.
Some of the foods he’d like you to eat less of include the following:
- Fast food you’d get at a drive thru
- Fried foods (including anything breaded with a white-flour based batter)
- Foods containing white flour such as breads and pastas
- Milk and cream
- All sugars (with the exception of those he listed as approved in each phase)
- Excessive caffeine (more than 200mg/day which amounts to about two cups of coffee)
- Alcohol (a drink or two after your first 17 days is OK if you absolutely need it)
A Simple 17 Day Kickstart Diet Meal Plan
My brand new meal plan, A Simple 17 Day Kickstart Meal Plan, is now available!
It follows Dr. Mike’s new Kickstart diet!
When you purchase the plan, you’ll receive a BRAND NEW meal plan complete with menus, recipes, prep guide and shopping lists!
Click here to learn more about the Simple 17 Day Kickstart Meal Plan
When you click through to the page, you can take a peek at the 17 day menu!
In the meantime, take a peek at the first 3 days!
Want to take a look at the entire 17 days? Click here to view more.
Is A Simple 17 Day Kickstart Diet Meal Plan 100% Vegetarian?
This meal plan follows the Kickstart Diet 100%. Even though the Kickstart Diet is a plat forward way of eating, animal based proteins are still allowed during different phases of the diet.
My A Simple 17 Day Kickstart Diet Meal Plan follows this same concept.
If you’re looking for more vegetarian options, make sure you check out my new recipe book, Greens & Things Vegetarian Recipe Book.
Vegetarian Recipes for the 17 Day Kickstart Diet
Like I mentioned earlier, the Kickstart Diet is NOT 100% vegetarian. If you’d like more plant based recipes, you can check out my Greens & Things recipe book.
Greens & Things features 58 plant based recipes for the 17 Day Kickstart Diet as well as the original 17 Day Diet.
Where to Buy The 17 Day Kickstart Diet Book
The easiest way to order the 17 Day Kickstart Diet book is on amazon. You can order that here.
Sure, you can probably start the diet by reading my 17 Day Kickstart Diet book review, but I feel like the book is a great starting place, too!
6 thoughts on “17 Day Kickstart Diet Food List”
Is there an updated PDF of the 3 day scrub, 4 day soak up and 10 day stabilize?
All the printable available are in reference to the old 17 day diet with each phase being 17 days.
Hi Amy. As of now, I don’t have a PDF quick start guide for the Kickstart Diet. This is actually a BRAND NEW diet, so the original 17DD quick start guide will stay as-is and a separate printable PDF for the Kickstart Diet will be forthcoming in the next few months.
It will take some time to get something together. So in addition to the info on this food list, you can also check out my book review that goes over each phase of the new diet. If you haven’t seen this post yet, you can heck it out here: https://17ddblog.com/17-day-kickstart-diet-book-review/
In the original17 day diet, it is indicated that one could lose up to 12 pounds by the end of the first 17 days (cycle 1). What is the expected or potential weight loss at the end of the 17 days for the Kickstart program?
Hi Julie, I don’t have any real world data yet, but I am hosting our first 17 Day Kickstart Challenge at the moment, and there were a few who lost 5 pounds in the first week, so I’ll know more in about 9-10 days or so to see what the final average weight loss was.
I am confused I ordered the kickstart book and nowhere in the book does it talk about the four cycles! where can I specifically get the 4 cycles? I’d like the four cycles & everything I read about it online is what I like about it and that’s why I ordered the kickstart book but it doesn’t say anything about the four cycles! where can I specifically get The details of the four cycles so I can follow it?
Hi Donna! Dr. Mike created the original 17 Day Diet back in 2010 (it’s the one with the 4 cycles) and just recently created the Kickstart diet that is more plant forward and only 17 days. The food list you’re commenting on is the new diet. If you want info on the original, you can take a look here:
My blog is mainly for the original, but you’ll also find info on the Kickstart, too. The navigation menu on the blog has it separated into two different menus.