17 Day Diet Cycle 1 Meal Plan | My 17 Day Diet Blog (2024)

So if you’re not sure how a typical Cycle 1 day looks like, here’s a sample of a17 Day Diet Cycle 1 Meal Plan.

Before we get into the nitty gritty of what an actual 17 Day Diet Cycle 1 meal plan looks like for a typical day, let’s go over the basics.

During Cycle 1 you’re eliminating sugars and carbs and fueling up on unlimited lean proteins and cleansing vegetables.

Remember, if you get hungry on this cycle, load up on protein and veggies over on the 17 Day Diet Cycle 1 Food List.

The 17 Day Diet has a lot of great foods you can eat during Cycle 1, so dig right in and get started.

Experiment with different spices and maybe throw in an ingredient or two you wouldn’t normally eat.

You might find that you’ll discover new foods that will give you a ton more options during this cycle so you don’t get bored with your food.

This example of a17 Day Diet Cycle Sample Menugives you a pretty good idea of what a person might eat as part of Cycle 1 portion of the weight loss plan.

Remember, if you followthe 17 Day Diet Cycle 1 Food List, it’s pretty easy to formulate a meal plan for the day.

Here’s what a basic day might look like for you. Keep reading after the sample meal plan as I’ll give you more ideas for breakfast, lunch and dinner (oh and some healthy desserts, too!)

17 Day Diet Cycle 1 Meal Plan

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)

Additional Recipe Ideas for Cycle 1 of the 17 Day Diet

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:

• Greek Egg Cups

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 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 ideas for 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 for the Spring and Summer months (it was originally used for a few years for our annual Spring Cycle 1 Challenge) and this 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 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 aboutcheese 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 Freezerecipe 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.

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.

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)

Other 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!

• 17 Day Diet Cycle 2 Meal Plan
• New Cycle 2 Sample Menu
• 17 Day Diet Cycle 3 Meal Plan