17 Day Diet Cycle 3 Food List

The Cycle 3 Food List for the 17 Day Diet includes expanded fruits and vegetables, breads and pasta

Before we dive into the 17 Day Diet Cycle 3 Food List, let’s go over what cycle 3 is all about.

Cycle 3 of the 17 Day Diet (also known as the Achieve Cycle) is the cycle where you learn to achieve healthy eating habits including portion control, consistent mealtimes and eating healthy foods on a regular basis.

The 17 Day Diet Cycle 3 Food List is an expanded list of foods for your continued weight loss

The 17 Day Diet Cycle 3 Meal Plan is all about introducing new foods, while increasing in your aerobic exercise to 45 to 60 minutes per day, and continuing to eat no carbohydrates after 2pm (you have the option to eat carbohydrates after 2pm if you wish, but if you want to continue to lose weight, eat them before 2pm).

The 17 Day Diet Cycle 3 Food List

The 17 Day Diet Cycle 3 part of the weight loss plan includes eating less protein because you’re increasing your overall food intake.

A part of the 17 Day Diet Cycle 3 Food List guidelines is to keep your protein portions per meal down to the size of a kitchen sponge.

Also a part of the 17 Day Diet Cycle 3 Food List is you may enjoy up to one alcoholic drink per day (5 oz wine, 12 oz beer, or 1 1/2 oz hard liquor).

You’ll continue to eat up to two servings of natural starches per day.  Remember not to eat your starches and fruit after 2pm on Cycle 3 if you are concerned about your weight loss slowing down (although it is permissible to enjoy starches after 2pm in Cycle 3).

You’ll continue the habit of drinking your hot lemon water first thing in the morning to stimulate your digestive juices, a cup of green tea at each meal, and drink at least eight 8 oz of plain water every day.

The 17 Day Diet Cycle 3 Food List

Lean Proteins

Fish and Shellfish (from Accelerate and Activate lists)
Lean Meats (from Accelerate and Activate lists)
Poultry (from Accelerate and Activate lists, including eggs and egg whites)

Additional Poultry
Cornish Hen
Reduced-fat turkey bacon or turkey sausage or turkey lunch meat**
Additional Lean meats:
Canadian bacon

Natural Starches

All grains, legumes and starchy vegetables from Cycle 2, plus the following:

Breads (1 slice = 1 serving):
Cracked wheat
Fiber-enriched bread
Gluten-free bread
Multigrain bread
Oat bran bread
Sugar-free bread
Rye bread
Whole-grain bagel (1/2 = 1 serving)
Whole-wheat pita bread, 1 pocket
Whole-wheat tortilla- 10”

High Fiber Cereals (1 cup = 1 servings, unless where indicated):

All-Bran Extra
All-Bran Bran Buds
Fiber One
Gluten-free cold cereals
Low-sugar granola (1/2 cup = 1 serving)

Pasta (1/2 cup = 1 Serving):

Whole-wheat pasta
Gluten-free pasta
Vegetable-based pasta
High-fiber pasta
Udon noodles
Miracle noodles**

Vegetables – Unlimited

All cleansing vegetables from Accelerate and Activate Cycles
Broccoli sprouts
Grape Leaves
Kelp and other edible seaweeds
Nopales (edible cactus)
Pea pods
Summer Squash
Swiss Chard
Yellow wax beans
Virtually any vegetable


2 servings daily (1 serving = 1 piece of fresh fruit or 1 cup of chopped fresh fruit)

All fruits from Accelerate and Activate Cycles
Virtually any fresh fruit

Probiotics, Dairy, and Dairy Substitutes

1 to 2 servings daily

Probiotic Foods from Accelerate and Activate Cycles
Cheeses (Brie, Camembert, Fontina, low-fat Cheddar, Edam, feta, goat, Limburger, and part-skim mozzarella) (2 ounces = 1 serving)
Low-fat cottage cheese (1/2 cup = 1 serving)
Low-fat milk, including skim (1 cup = 1 serving)
Low-fat ricotta cheese (1/2 cup = 1 serving)

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

Side note: check out this really easy and yummy homemade Almond Milk Recipe

Friendly fats

1 to 2 tablespoons daily, unless indicated elsewhere:

Avocado (1/4 fruit = 1 serving)
Canola Oil (1 tablespoon = 1 serving)
Walnut Oil (1 tablespoon = 1 serving)
Light mayonnaise (2 tablespoons = 1 serving
Mayonnaise (1 tablespoon = 1 serving)
Nuts or seeds, un-oiled (2 tablespoons = 1 serving)
Reduced-calorie margarines (2 tablespoons = 1 serving)
Reduced-fat salad dressings (2 tablespoons = 1 serving)
Salad dressings (1 tablespoon = 1 serving)
Trans-free margarines (1 tablespoon = 1 serving)

Optional Snacks

These snacks are all under 100 calories. Plus they’re filling and fun to eat.

Mini Babybell Light 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 – 1 piece**

**Changes to the 17 Day Diet per the 17 Day Diet Breakthrough Edition (published 12/31/13)

Looking for Food Lists for Cycles 1 and 2?

17 Day Diet Cycle 1 Food List
17 Day Diet Cycle 2 Food List 
17 Day Diet Food Index (Alphabetical)

Looking for Cycle 3 Sample Menus?

17 Day Diet Cycle 3 Sample Menu

Fast Track Your Weight Loss with the 17 Day Diet, now available in paperback and hardcover on Amazon

Are You New to the 17 Day Diet?

Fast Track Your Weight Loss with the 17 Day Diet, now available in paperback and hardcover on Amazon

In my book, Fast Track Your Weight Loss With The 17 Day Diet, you'll get the cliff's notes version of the original 17 Day Diet to cut through all the noise so you can lose weight quickly and easily including all you need to get started during your very first week:

> A Complete, Step-By-Step Overview Including Food Lists, Quick Tips and More!
> A 7 Day Meal Plan with Recipes for breakfast, lunch, dinner and snacks!
> A 7 Day Daily Wellness, Fitness & Food Journal to help you keep track of your water and food intake as well as daily goals and intentions!

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