Updated April 2026
If you’re just starting Cycle 1 of the 17 Day Diet, one of the first questions you’ll ask is: what does a typical day of eating actually look like?
That’s exactly what this page is for. Below you’ll find a full sample meal plan for Cycle 1, plus breakfast, lunch, dinner, and dessert recipe ideas to keep things interesting all 17 days.
The basics of Cycle 1 are simple: unlimited lean proteins and cleansing vegetables, two servings of low-sugar fruit before 2pm, two probiotics, and limited healthy fats. No added sugars, no refined carbs, no starchy foods.
If you haven’t already, grab the complete 17 Day Diet Cycle 1 Food List so you know exactly what’s approved before you start planning your meals.
Sample Day: What a Full Cycle 1 Day Looks Like.
Wake Up Drink (within 30 minutes of waking):
Hot Water with Lemon (use about the juice of a whole lemon or roughly 2-3 Tablespoons of bottled lemon juice)
Breakfast:
- Skillet Garden Eggs
- 1/2 Medium Grapefruit
- 1/2 Cup of Plain Yogurt or 6oz Low-Sugar Fruit Flavored Yogurt
- Green Tea
Lunch:
- Large Bowl of Lemony Chicken and Kale Detox Soup
- Green Tea
Mid-Day Snacks:
- Baby Carrots, 1 Cup
- 6oz of Plain Yogurt or 6oz Low-Sugar Fruit Flavored Yogurt
Dinner:
- Green Chili Chicken Enchiladas with Cauliflower
- Small Dinner Salad with your favorite veggies and apple cider vinaigrette dressing
- Green Tea
Water Consumption:
- 64-96 oz of pure water (minimum)
More Cycle 1 Meal Ideas: Breakfast, Lunch, Dinner & Dessert
This Cycle 1 Sample Menu is just that – an example of only one day! Beyond this, the possibilities are endless!
All you need is a bit of willingness and creativity. If you need help with ideas, keep reading!
If you’re looking for other yummy 17 Day Diet Cycle 1 recipes that are low carb and perfect for cycle 1, here are a few more examples for you to try!
17 Day Diet Breakfast Recipes
They say breakfast is one of the most important meals of the day. If you can get enough protein and fiber into your morning meal, you’re set up until lunch time.
Here are a few 17 Day Diet Breakfast recipes for you to try:
Veggie Egg Cups
This Veggie Egg Cups Recipe is super versatile, so if you don’t have certain ingredients on hand, use what you have!
Egg muffins are great for busy mornings, especially if you have them prepped ahead of time.
They also freeze and reheat well, so you can easily make several batches for future morning meals.
I also have a few other recipes for egg cups, so make sure you also check out these:
- Spinach & Mushroom Egg Bites
- Greek Egg Cups
- Sausage Egg Muffins with Mushrooms & Peppers
- Spinach Egg Muffins with Tomatoes & Bell Pepper
- Broccoli Egg Bites
Waffle Omelettes
Have you heard of the Keto Chaffle? Well, this is similar to that! The Waffle Omelettes recipe is a must-try!
Like the Veggie Egg Cups recipe, this Waffle Omelettes recipe is also versatile.
If you don’t have the ingredients it calls for, use what you have!
Asparagus & Eggs for the 17 Day Diet
OK, maybe it’s not your typical every day breakfast, but when they’re in season, it’s a must have for your morning meal! This Asparagus & Eggs for the 17 Day Diet is something you ought to try.
You can serve your eggs any style – fried, scrambled, boiled, etc!
Blueberries and Cream Green Smoothie
Green smoothies are perfect for the 17 Day Diet and my Blueberries and Cream Green Smoothie is no exception!
The flavor combinations are nearly endless, especially if you follow my custom formula over at my How to Create a Custom Smoothie post.
You can also take a peek at my entire collection of low carb breakfast ideasfor more inspiration!
17 Day Diet Lunch Recipes
Now that you have a few ideas for low carb breakfast, how about lunch!
Lunch on the 17 Day Diet can simply be a salad with protein. I know, pretty boring right?
However, if you’re looking for variety, consider using a recipe you might have for dinner and eat this instead.
Here are a few of my favorite main entrees that are perfect for lunch!
Tuna Cakes with Lemon Dijon Sauce
This Tuna Cakes with Lemon Dijon Sauce is probably my most popular recipe on this blog.
It’s safe to say that tens of thousands of people have tried this and they all say the same thing:
“The secret is in the sauce!”
I like my lemon dijon sauce a little on the tart side, so if that’s not your jam, feel free to adjust the lemon in this recipe to make it your own.
Regardless, you must try this tuna cakes recipe on cycle 1!
Egg Roll in a Bowl a la Judy
I’m sure you’ve seen similar recipes over on Pinterest, but this Egg Roll in a Bowl a la Judy was created by a community member (Judy lol) specifically for the 17 Day Diet!
This recipe actually freezes well, so you can make a big batch of it and freeze in single serving portions.
Just let it defrost the night before, pop it in the microwave for a quick reheat and maybe add a little fresh cabbage to give it some crunch!
One Skillet Taco Casserole
I featured this yummy recipe recently during a Cycle 1 Challenge and it was a HUGE hit!
My One Skillet Chicken Taco Casserole is so yummy and versatile with the toppings that you can literally eat leftovers and make them different each time!
This is also a family friendly meal, so it’s perfect for dinners, too!
Chicken Enchilada Soup (Slow Cooker)
Continuing on with the Mexican-inspired dishes, this Chicken Enchilada Soup in the Slow Cooker is so tasty!
Soups are great for lunches because you can make the entire batch ahead of time and serve it up quickly with a reheat in the microwave.
This particular soup will make your entire house smell sooooo yummy!
Chicken Cabbage & Broccoli Stir Fry
This particular recipe was created for my Fresh & Clean 17 Cycle 1 Meal Plan for the Spring and Summer months (it was originally used for a few years for our annual Spring Cycle 1 Challenge) and this Chicken Cabbage & Broccoli Stir Fry was a crowd favorite!
It was based off the popular Egg Roll in a Bowl a la Judy, but with a few added ingredients and slightly different recipe.
This is on the Fresh & Clean 17 menu as a lunch and it actually freezes well, too!
17 Day Diet Dinner Recipes
OK, we have breakfast and lunch out of the way, and next is dinner!
Dinner is usually your smaller meal of the day because you’re less active.
With that said, it’s always best to make this meal count in terms of flavor and fiber so you’re not tempted to reach for something sweet later.
Here are a few of my favorite 17 Day Diet Dinner recipes:
Chicken Lombardy
This Chicken Lombardy recipe was actually created for my Fresh & Clean 17 Cycle 1 Meal Plan for previous Spring Challenges.
Back then it was a community favorite, and still is!
It might seem somewhat decadent with the cream cheese, but it’s there for a purpose. Besides a little flavor, cream cheese is an excellent way to thicken up sauces!
Don’t be afraid to try this Chicken Lombardy because you’ve “heard” you can’t have cheese on the 17 Day Diet.
That’s actually a common misconception, so head on over read about cheese on the 17 Day Diet.
Unstuffed Cabbage Casserole
This is a community favorite low carb dinner recipe. My Unstuffed Cabbage Casserole is a healthier take on the stuffed cabbage rolls your grandma used to make.
Without rice, this casserole is a perfectly low carb dinner for cycle 1 of the 17 Day Diet.
Chicken and Broccoli Bake
This Chicken and Broccoli Bake is another community favorite.
It was originally in my Yummy Cycle 1 Recipe Book and I decided to share it with the masses during a previous cycle 1 challenge. It’s been a HUGE winner on my blog since and it’s perfect for dinner on cycle 1.
It’s simple to make and it’s a dinner the entire family will love, even if you’re the only one on the 17 Day Diet.
Ground Turkey Asian Lettuce Wraps
Let’s broaden our horizons a bit and focus on ground turkey!
This Ground Turkey Asian Lettuce Wraps recipe is fairly new to my blog (it is a part of my new Delish Spring Cycle 1 Challenge meal plan) and I thought it was worthy of sharing here on my blog.
This is REALLY easy to make and makes a perfect family-friendly dinner.
Low Carb Turkey Meatballs with Marinara Sauce
Here’s another popular recipe from my Delish Cycle 1 Meal Plan that I wanted to share with the masses here on my blog
This Low Carb Turkey Meatballs with Marinara Sauce is also another easy and family friendly dinner recipe – just simply add pasta for your family members so they don’t know they’re eating a healthy meatball recipe.
17 Day Diet Healthy Dessert Recipes
I mention above to make your dinner count in terms of flavor so you’re not tempted to pig out on dessert.
Well, I do have some great news for you! Healthy Dessert!
When you’re looking for something sweet, especially in the evenings, here are a few healthy dessert recipes to get you on the right track:
Faux Chocolate Pudding
This recipe is so simple it shouldn’t be a recipe!
When you have a craving for chocolate, this Faux Chocolate Pudding will definitely do the trick.
Plus, you’ll be eating healthy so why not!
Low-Fat, Low Carb Mini Cheesecakes
This Low-Fat, Low Carb Mini Cheesecakes recipe is a life saver! Especially when you’re craving something somewhat sweet, but definitely savory!
These are a breeze to make, and if you’re feeling a little daring, you can easily add a sliced strawberry on top, even if it’s for dinner and not feel too guilty about it!
After all, it’s a healthy dessert!
Ann’s Creamy Fruit Freeze
This Ann’s Creamy Fruit Freeze recipe was created by community member, Ann!
It features a few ingredients that you likely have on hand and it’s perfect for getting that ice cream craving taken care of without all the extra sugar!
Plus, you’ll get your serving of probiotics in, so that’s a WIN-WIN!
If you’re looking for more recipes for a sweet treat, check out my other Healthy Dessert Recipe Ideas.
Frequently Asked Questions: 17 Day Diet Cycle 1 Meal Planning
The 17 Day Diet doesn’t prescribe a strict number of meals, but most people do well with three meals and one or two snacks throughout the day. The key is that lean proteins and cleansing vegetables are unlimited, so if you’re hungry between meals, eat more of those rather than waiting until your next scheduled meal.
Yes, and many people find it easier to stick to the diet when they do. Picking two or three go-to breakfasts, lunches, and dinners and rotating through them reduces decision fatigue and makes grocery shopping much simpler. Variety is encouraged but never required.
First, make sure your “hunger” isn’t a sign of dehydration. If you find yourself hungry after drinking more water, load up on more lean protein and cleansing vegetables — both are unlimited on Cycle 1. A common mistake is eating too little because the food list feels restrictive. You should never feel hungry on this cycle if you’re eating enough protein and vegetables at each meal.
Absolutely! It’s highly recommended and all of my meal plans come with a prep guide, too! Most of the recipes on this page freeze and reheat well, including soups, stir fries, egg cups, and meatballs. Setting aside a few hours on Sunday to prep proteins and chop vegetables makes the entire week significantly easier to stay on track.
Yes! The sample menu on this page is just one example of how a Cycle 1 day might look. As long as you’re choosing foods from the Cycle 1 Food List and following the basic rules: fruit before 2pm, two probiotics, limited healthy fats. You can mix and match meals freely.
Start each morning with hot lemon water within 30 minutes of waking. Drink green tea with every meal to support weight loss. Aim for at least eight 8oz glasses of plain water throughout the day. Avoid alcohol, sugary drinks, and fruit juice during Cycle 1.
Most of the recipes on this page are family friendly! Dishes like the Chicken and Broccoli Bake, Turkey Meatballs, and Chicken Taco Casserole work well for everyone at the table. For family members not on the diet, simply add a side of pasta, rice, or bread to round out their meal while you enjoy yours as is.
Everything You Need to Succeed on Cycle 1
Here are a few more helpful resources to help you build out your own menu for cycle 1 and succeed with your weight loss journey with the 17 Day Diet.
Cycle 1 Food List for your Sample Menu
It’s easy to come up with a plan for your Cycle 1 Sample Menu when you have access to the approved food list for this cycle.
Check out the 17 Day Diet Cycle 1 Food List if you’re not sure which foods are allowed on Cycle 1.
A Complete Done-For-You Cycle 1 Meal Plan
If you’re super busy and want a done-for-you meal plan that’s perfect for the current season, make sure you check out my Fresh & Clean 17 Cycle 1 Meal Plan for the 17 Day Diet.
Additional Sample Menu For Cycle 1
If you’re looking for additional inspiration and creative ways to lose weight in cycle 1, check out my Sample Menu for Cycle 1 of the 17 Day Diet (new meal plan).
Cycle 1 Low Carb Recipes
I have a ton of free low carb cycle 1 recipes on my blog. They range from breakfast to dessert and everything in between.
Free Quick Start Guide
If you’d like more additional help, I have a free quick start guide PDF for the 17 Day Diet. It includes printable food lists for all cycles, overview of each cycle, more sample menus for each cycle as well as other resources including additional FAQs, a sneak peek into my Simply Me food journal and more!
Cycle Sample Meal Plans for Cycles 2 and 3
Cycle 1 is only the beginning of your 17 Day Diet journey.
When you’re ready to move onto the other cycles, here are a few sample meal plans for Cycles 2 and 3 to keep you going strong!
