I know how confusing it might seem when you’re first starting the 17 Day Diet. Having to remember how much fruit is in a serving along with everything else can seem daunting when you’re first getting started.
You can find most of the serving sizes on any of the 17 Day Diet 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:
Cycle 1 — Serving = unlimited amounts of lean proteins
Cycle 2 — Serving = liberal amounts of lean proteins
Cycle 3 — Serving = Size of a small kitchen sponge
Eggs (whole): 2 eggs = 1 serving
Eggs (whites only): 4 egg whites = 1 serving
A special note about protein: The unlimited portions pertain to the animal proteins on each of the cycle food lists. The exception is eggs.
The 17 Day Diet Breakthrough Edition states:
You may eat up to two eggs a day. But stick to no more than four yolks per week if your physician has diagnosed you with high cholesterol. Egg whites can be eaten without restriction.
All Cycles — Serving = liberal/unlimited amounts
Cycle 2 — See Cycle 2 Food List for serving sizes
There are a variety of starchy vegetables such as potatoes, corn and squash and all have different serving sizes.
Fruit (2 Servings Per Day Before 2pm)
All Cycles — Serving = 1 Piece of Fresh Fruit or 1 Cup Chopped Fresh Fruit
The exception: 1/2 of a grapefruit is one serving of fruit.
Probiotics (2 Servings Per Day)
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 (2 Servings Per Day before 2pm)
Check the Food Lists to determine which item is allowed during Cycle 2 and Cycle 3
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 (1 to 2 Tablespoons daily unless otherwise indicated)
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.
I’ve been loving the 17 Day Diet since 2011. I love sharing my favorite healthy recipes and meal plans to keep you motivated and on the right path to success!
When I’m not hanging out here, I enjoy quick trips to the Oregon Coast, designing my jewelry line and watching Outlander!
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19 thoughts on “Food Serving Sizes for the 17 Day Diet”
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?
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.
I have been checking inline buy nobody seems to know, are we allowed to eat sugar free jelly on the 17day diet???
Michelle, technically no. However, there are those who do eat it when they need a sweet treat. I guess it depends on how “clean” you want your eating to be. If you don’t mind artificial sweeteners, then that would be your choice!
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???
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.
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…
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: 17ddblog.com/quick-start-guide-for-the-17-day-diet/ and/or the 7 days of free sample menus here: 17ddblog.com/sample-menus/cycle1/.
Also follow the Facebook page and get support from fellow dieters: https://www.facebook.com/17DDBlog
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 :)
Hi Crystal! Yes, you may split them up. Just remember the rule about having fruit before 2pm!
Hi I need help understanding what you mean when you say liberal amounts of protein, does it mean 6oz. or 8oz. or 12oz. of protein whenever i am hungry? Is there a limit to the serving size? If yes can you please clarify it.
Eat enough protein so you’re not hungry. Everyone needs different amounts, so there isn’t a set rule in this diet. If you’re hungry in between meals, you can eat more protein or cleansing veggies until you’re not hungry anymore.
What if you are using vegan protein such as protein powder, tofu or lentils. I have the serving sizes but because they are not animal protein, what is the upper limit on what is allowed?
Leslie, you can find some of that serving info here for your lentils: https://17ddblog.com/veggies
As far as your protein powder, I’d use the recommended serving size that’s on your package.
Can I use sugar substitutes?
Joni, if you’re sticking strictly to the diet, then Truvia/Stevia is the sweetener of choice.
Does fruit flavored yogurt count as 1 serving of fruit?
Hi Belinda, only a piece of fresh fruit or a cup of chopped fresh fruit counts as a fruit serving. There’s not enough fruit in fruit flavored yogurt to count as a fruit serving. Plus, a lot of fruit flavored yogurts don’t contain real fruit, so best to check your labels!