Your 17 Day Diet Pre-Weight Loss Plan Checklist (PDF download)

This post may contain affiliate links. If you purchase a product after clicking, I may earn a small commission at no extra cost to you.

Your 17 Day Diet Pre-Weight Loss Plan Checklist (PDF download)
It’s never too early or too late to set goals for your weight loss.

The 17 Day Diet is a great tool to help you reach your goals. Plus, the diet plan really is more of a lifestyle than a diet, so it’s a win-win for anyone who wants to incorporate this type of eating in your every day routine.

Your 17 Day Diet Pre-Weight Loss Plan Checklist (PDF download)


So if you are looking to set a weight loss goal and are considering the 17 Day Diet as a method to reach your goal, here is a 10-point checklist to help you get started, plus a few extra bonus points!


1. Quick Start Guide PDF, Paperback Version, & Food Journal

I have a few resources to help you get started right away including a PDF quick start guide that you can download today as well as printed books if you prefer something in your hand.

First, get a jumpstart on the 17 Day Diet with my free quick start guide PDF.

I’ve boiled down all 531 pages of The 17 Day Diet Book in my free 24-page guide.

I give you an overview of the diet by cycle, best practices for the Transitional Day Fast, a complete food list for each cycle, a weight loss goal chart and more.


Download your free quick start guide for the 17 day diet

Sign up for your free 17 Day Diet Plan PDF guide now.

Paperback Version: Kickstart Your Weight Loss with the 17 Day Diet

If you’re the type of person who really wants a paperback book in your hand, consider my book, Kickstart Your Weight Loss with the 17 Day Diet.

This book is available on Amazon.

It features the key portions of my electronic quick start guide with an overview of each cycle, the food lists and tips for weight loss.

In addition, Kickstart Your Weight Loss with the 17 Day Diet includes a 7-day meal plan for Cycle 1 including recipes and a 7-Day Wellness, Fitness & Food Journal.

You may order Kickstart Your Weight Loss with the 17 Day Diet on Amazon.

Torey Lynn, Author of Kickstart Your Weight Loss with the 17 Day Diet, now available on Amazon

Simply Me Food Journal for the 17 Day Diet

I also have a paperback food journal that I created specifically for the 17 Day Diet called Simply Me.

It takes you on a full round of the 17 Day Diet, including cycles 1, 2 and 3.

My Simply Me food journal not only helps you keep track of your food intake, it also contains prompts to help you reach your goals.

You can take an inside look of Simply Me over on Amazon.

Simply Me Daily Food Journal for the 17 Day Diet

2. Sign a Diet Contract with Yourself

By formally committing to the 17 Day Diet, this signed contract will help keep yourself accountable and successful. (grab your free weight loss contract download)

Grab this downloadable PDF Diet Contract for the 17 Day Diet

3. Join an online support community

I host several weight loss challenges a year where I provide extra support in a private Facebook group. This is a special place to get support from other like-minded individuals who are on the same journey as you.

When not running a challenge, I have a great community within my Facebook group.

Request to join my Facebook group

I’m pretty active over on my Facebook page and I occasionally make an appearance over on my Instagram account.

4. Buy a weight scale that measures in .2 pound increments

You’d be surprised how many times you might be shy of  pound by one or two ounces.

It can get very discouraging not seeing the scale move as quickly as you’d like it to.

So if you get a scale that measures in .2 pound increments, you’ll see every ounce of progress along the way! (here’s a great scale I use)

5. Write it all down in your daily food journal

There’s something special about putting pen to paper that actually helps you stay on track.

Keeping a daily food journal for the 17 day diet is key to your success

I have both a one-page simple food journal (you can download that here) or as I mentioned earlier, I have published a paperback food journal that not only allows you to keep track your food by cycle, but includes daily prompts for affirmations, gratitude journaling, and more.

You can check out a copy of my Simply Me daily food journal on Amazon.

Simply Me Daily Food Journal for the 17 Day Diet

6. Use a daily weight loss tracker

Remember, every ounce counts! If you’re the type of person who needs to keep track of your weight loss daily, then by all means, you need a weight loss tracker.

Not only is my one-page tracker perfect for keeping track of your weight loss, but it’s also keeping track of your inches, too.

Charting your weight loss is super important! Download this Weight Loss Chart for the 17 Day Diet

Remember the scale is not the only indicator (download your weight tracker here) or check out my Simply Me daily food journal on Amazon that also allows you to keep track of your weight and inches lost.

7. Buy a pair of inexpensive dumb bells

Cardio is great for weight loss, but a little bit of strength training with your routine will really set you up for great results.

Use a pair of dum bells for your 17 Day Diet walking workouts (to maximize caloric burn).

Start small and go for 2 to 3 pound weights — you’ll be surprised at how well they work, even when they don’t weight that much! (here are some great dumbbells here).

8. Plan ahead for your first week

When it comes to weight loss, planning ahead is really your #1 key to success.

Plan your meal plans and your grocery list ready a week before you’re ready to start your diet.  This will give you a quick head start and help you become more successful.

(Read this blog post for some helpful ideas on how to prepare ahead with meal plans and recipes.)

9. Get an exercise buddy or accountability partner

Getting fit and losing weight is more fun when you can do it with someone you like and a friend that holds you accountable.

You can join my free online support group and grab an accountability partner to help you stay motivated.

10. Surround yourself with positive people

You’re the average of the 5 people you spend your most time with.

Make sure you’re spending time with people who uplift you and support you every step of the way.

Most importantly, since you spend 100% of your time with yourself, make sure you have a positive mindset.

Bonus Points:

11. Get a step-by-step meal plan to help you get started right away

If you’re feeling a bit overwhelmed and don’t know quite where to start, get a little extra help — consider purchasing one of my awesome meal plans.

Simple N' Lean 17 a meal plan for the 17 Day Diet

If you need a bit more extra help with all cycles of the 17 Day Diet, take a look at Simple N’ Lean 17™.  This includes meal plans, recipes, shopping lists, and some really cool bonus gifts!

If you’re looking for recipes only, you can check out my free collection of 17 Day Diet recipes or browse my shop for my recipe books for cycle 1.

12. Check out BistroMD home delivered meals

If you’re a busy mom tired of cooking two different meals (one for you and the other for your family) or just too tired to cook from your long day at work, here’s a WONDERFUL solution for you!

Healthy Meals Delivered by BistroMD


BistroMD has a delicious AND affordable 17 Day Diet Meal Delivery Service.

All food is 17 Day Diet approved, prepared using quality ingredients, frozen fresh and delivered to your door each week. You can check out more information on my review of the healthy meals delivered to your home by BistroMD..


FREE CHECKLIST DOWNLOAD: Click here to save a copy of your own 17 Day Diet Checklist

Spread The Love!

20 thoughts on “Your 17 Day Diet Pre-Weight Loss Plan Checklist (PDF download)”

  1. Thank you, it can get discouraging and frustrating when you are trying to do this all at once. So thanks for the tips. amy

  2. I do not consider this a diet its a life style change in my eating habits. I am 43, and i need a better way to feed my body. This has been so easy. I love it. I have lost 12 pounds in one seven day period. I feel great and look forward to anything next…….smiling! you can do this!

  3. I am 53 soon to be 54. I went through some personal stress over the last four years and have gained a substantial amount of weight. I stared the 17 DD on Jan 12/15. I just finished the first 17 day cycle. It has been pretty easy so far. A lot of prep work and I’m from Canada so there are a few items that aren’t available in our area. I lost 8.5 pounds on the first cycle. Not as good as I had hoped but at least it is 8.5 I’m not carrying anymore. I did the smoothie transitional day and it was good too. Today is my first day on Cycle 2. I made the power cookies and they are fabulous. I hope this works for me. Good luck all.

  4. I’m so excited and worried. I know it’s going to work, but I’m not a cook. My husband cooks all the meals and though he supports me, we really can’t afford two separate menus. He’ll eat what I eat sometimes and so will my daughters, but they wont be as regimented every day.

    Can I have black coffee with Stevia sweetener?

  5. Hi, I have a few questions that I would like to get clarified. I’m on cycle 1 and was wondering if a nectarine is the same as a peach in this cycle, also could I spread my 2 servings of fruit to lets say 1/2 a serving 4 times a day or is that a no no. I like something a little sweet after meals :)
    Thank you in advance

    • Hi Crystal – I think I answered your second question on another comment – it’s OK to spread your fruit servings out, but make sure you eat before 2pm. As far as a nectarine, it’s not the same as a peach. I just looked up the nutrition value, and nectarines are a bit lower in sugar than peaches, so I’d say go for it!


Wanna Chat? Tell Me Your Thoughts!

Want a FREE quick start guide for the 17 Day Diet?