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
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!
Are you new to the 17 Day Diet? Check out my latest book, My Lil’ Food Journal for The 17 Day Diet on Amazon! (aff link)