Sample Menu for Cycle 1 of the 17 Day Diet (new meal plan)

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Sample Menu for Cycle 1 of the 17 Day Diet

If you’re struggling to figure out what a typical day might look like on Cycle 1 of the 17 Day Diet, here is a Cycle 1 sample menu with recipes for breakfast, lunch and dinner (snacks, too!).

If you’re looking for more ideas on how to menu plan for Cycle 1, you can check out my other meal plans as well – they’re listed as the end of this blog post, so keep scrolling!

The possibilities are endless, and this Cycle 1 Sample Menu is only one idea of many!

The trick is to make it your own using foods that are approved that you already love!


Cycle 1 Sample Meal Plan for the 17 Day Diet

I also have many 17 Day Diet Recipes here on the blog and you can create your own menu from them.

17 Day Diet Cycle 1 Sample Menu

Wake Up Drink:

Hot Water with Lemon


Blueberries and Cream Green Smoothie


This Slow Cooker Chicken Enchilada Soup is filled with three different types of peppers for flavor and fiber as well as a little heat.



Chicken Lombardy Recipe
Chicken Lombardy 


• 1/2 Cup Low-Sugar Fruit Flavored Yogurt
• Baby Carrots, 1 Cup (Optional only if hungry)

Water Consumption:

  • 64-96 oz of plain water

Tip: Unlimited veggies and lean proteins are allowed on Cycle 1 if you are hungry.

More Recipes Ideas for Cycle 1 of the 17 Day Diet

Here are a few other ideas for recipes for your meals on Cycle 1:

17 Day Diet Breakfast Recipes

Breakfast is one of the more important meals of the day. Load up on protein and fiber, and you’re good to go.

Here are a few other 17 Day Diet breakfast recipes to give you more ideas for starting your day off on the right foot:

Veggie Egg Cups - a perfect grab-and-go breakfast for the 17 Day Diet

17 Day Diet Lunch Recipes

Lunch should be enough to fill you up and keep you satiated for most of the day.

You’ll be most active during this part of the day, so make sure you eat enough protein and veggies. Here are a few extra ideas for lunch time: 


This Lemony Chicken and Kale Detox Soup is perfect for weight loss! Fiber and protein rich, this soup will keep you satiated for hours!
Lemony Chicken and Kale Detox Soup

Dinner Recipes

Dinnertime is when you start to wind down for the evening. If you’re cooking for a family, here are some family-friendly meals that you can serve everyone and still lose weight:

17 Day Diet Cycle Food Lists

When you know the approved foods for Cycle 1, it becomes even easier to plan out a menu for the week.  Here are links to each cycle food list:

Get the complete 17 Day Diet Food Lists

Other 17 Day Diet Sample Meal Plans

Here are a few other sample meal plans for each cycle of the 17 Day Diet to give you a few more ideas and inspiration:

17 Day Diet Vegetarian Sample Meal Plan

The 17 Day Diet doesn’t have an official chapter on eating a vegetarian or vegan lifestyle, so you might be asking “Can I be on the 17 Day Diet if I’m a vegetarian or vegan?” 

The short answer is yes. The long answer is you’ll need to modify the 17 Day Diet in order to adapt the diet to your specific lifestyle and I go into this in detail in the link above in this section.

You can also find sample 17 Day Diet Vegetarian Meal Plan to give you some inspiration on how to adapt the 17 Day Diet to your way of eating.

I also have a 4-week dinner meal plan called Simply Veggie you may want to check out.


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!

Are you ready to fast track your weight loss with the 17 Day Diet?

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35 thoughts on “Sample Menu for Cycle 1 of the 17 Day Diet (new meal plan)”

  1. I purchased the “kit” but can not access the files any longer. I can’t get to the recipe book. I am following the diet with success, but would love to follow the menus. please help me!

    • Sheri, I’m so glad you reached out. I sent you 3 emails that one day you sent me one and all 3 came back as undeliverable. Do you have another email address you can email me so I can get you your login information?

    • You should eat snacks whenever you’re hungry. Remember, on Cycles 1 and 2 you’re allowed liberal amounts of lean proteins and cleansing veggies, so if you feel like you need a snack in the afternoon, eat something. If you need a snack before bedtime, you should eat something. If you need a snack mid-morning, eat something. Just keep in mind if you have a piece of fruit as your snack, to eat it before 2pm.

  2. I’m following cycle 1 really closely and working out 45 mins a day. I’ve lost 4 lbs in week 1 but seem to be stuck there :( I’m drinking between 80 and 100 oz of water/green tea a day and feeling frustrated as I’m hungry most of the time but am eating quite a bit already
    Any suggestions ?

    • Hi Laura, I received your email as well and thought I’d respond here. The fact that you only have 15 pounds to lose is likely one of the reasons you’re not losing as much. Generally, those who need to lose more, lose weight just a tad bit quicker. Couple that with your working out (running & strength training per your email). In Cycle 1 you should be doing more lower impact workouts 17 minutes twice per day. If you’re still hungry, either you’re really not eating enough (due to your running) or not drinking enough water, or a combination of both. Either decrease your running a tad, or increase your food intake to see if you see a difference. And remember, you don’t have that much to lose overall, so it might just take a bit more time and you’ll see the weight come off a bit more slowly. Best of luck!

  3. I am starting cycle 1… I have just recently started fast walking 5 miles a day.. Is this the type of low impact they are talking about? and how am I going to consume 85oz of water a day????

    • Nick, the approved sweetener for the 17 Day Diet is Stevia (actually, the book names Truvia, which is just a brand name product). The issue with Stevia products is that most are not 100% Stevia. They are mostly blends of sugars, artificial sweeteners and a little bit of Stevia extract.

      I personally drizzle just a bit of raw honey on my yogurt and that’s not to make it sweet – it’s simply to tone down the tang of the yogurt, especially if the fruit I’m using isn’t particularly super ripe. Do what works best for you.

  4. I’m starting cycle 1 & would like to know what else could I eat for breakfast instead of scrambled eggs? I like chicken but not eggs.. Thank you!

    • Lisa, you can really eat whatever you like! If you like chicken, have a chicken dish for breakfast! As long as the food is cycle 1 approved, you can have it for any meal!

  5. Thank you! I’m on day 5 & have lost 5 lbs. I only have 5 to go. I work out 3 days a week at Orange Theory & burn about 500 calories. Is that ok?
    Do you have to drink the green tea hot? I’ve been drinking it hot but don’t enjoy it. Would it be ok to put ice in it after I make it?
    Thank you!

    • Congrats, Lisa!!! This is awesome! I think as long as you’re eating enough, working out is fine if you’ve been doing it for a while. You must be doing something right! As far as green tea, it can be enjoyed hot or cold!

  6. good morning, I would like to know if I can eat the same meals for 5 days – when I prepped I did the same thing for the week – is that acceptable and still lose weight

  7. My biggest challenge is in the eating out…while it’s not preferable, due to expense as well as lack of control-it is sometimes necessary!

  8. Trying the first cycle and have been eating basic chicken and veggies. Am curious about the chicken lombardi. You use cream cheese. I thought that wasn’t allowed???

  9. Awesome! Thanks so much!!! I did this diet few years ago (and did well) but didn’t spice things up and use recipes. I don’t like fish so chicken/eggs three times a day every day was too much. Excited to put some of your recipes to work for me!


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