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1700-Calorie Meal Plan 

1700 calorie meal plan written by noah quezada registered dietitian nutritionist

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Hey there! If you’re reading this, you’re probably starting (or considering starting) the 1700-calorie meal plan. 1700 calories is a great starting point for most people trying to lose weight. A reasonable amount of food will allow you to see results without feeling deprived. 

This meal plan includes some of my favorite healthy, delicious recipes. I’m confident you’ll love them too! 

Each day of this 1700-calorie meal plan includes a mix of whole foods like fruits, vegetables, lean proteins, and healthy fats. 

Each recipe is relatively easy to make and packed with nutrients. I hope you enjoy this 1700-calorie meal plan!

Let’s Jump in!

Table of Contents

What a 1700-calorie day looks like?

If you’re looking to consume 1700 calories in a day, you can do so by eating three meals that are each around 400-500 calories. In addition to three meals, you can also have snacks in between each meal. Each snack can average 100-200 calories. 

It is important to note that 1700 calories are just one part of the equation. You want to ensure that you eat all five of the food groups in appropriate amounts. Eating various foods from each food group will help you get the most nutrients possible. 

About the 1700-calorie meal plan:

This plan outlines three sample days of eating at 1700 calories. Each day includes breakfast, lunch, dinner, and two snacks. 

The calorie and macronutrients (protein, carbs, fats) are detailed below.

Calories 

This meal plan provides 1700 calories for your day while incorporating a balanced macronutrient distribution. The 1700-calorie meal plan is composed of 35% protein, 35% carbohydrates, and 30% fat. 

  • Total calories: 1700 Calories
  • Protein: 35% Protein 
  • Carbohydrate: 35% Carbohydrate 
  • Dietary Fat: 30% Fat 

This macro split would be considered a high protein, moderate to a low carbohydrate, and fat diet. (1)

Protein

This 1700-calorie meal plan provides 35% of the daily caloric intake in the form of protein. This meal plan provides 150 grams of protein which is 595 calories from protein. (1)

  • Percentage of calories: 35% Protein 
  • Number of calories: 595 calories 
  • Number of grams: 150 g

Carbohydrate 

This 1700-calorie meal plan provides 35% of the daily caloric intake in the form of carbohydrates. This meal plan provides 150 grams of carbohydrates which is 595 calories from carbohydrates. (1)

  • Percentage of calories: 35% carbs
  • Number of calories: 595 calories 
  • Number of grams: 150 g + Fiber (25 g for women and 35 grams for men)

Fat 

This 1700-calorie meal plan provides 30% of the daily caloric intake in the form of dietary fat. This meal plan provides 57 grams of fat which is 510 calories from fat. (1)

  • Percentage of calories: 30% fats 
  • Number of calories: 510 calories 
  • Number of grams: 57 g

Fiber

Fiber is an important part of any diet. As general guidance for fiber intake, women should strive for 21-26 grams per day, and men should shoot for 31-38 grams per day. (1)

Overview 

Breakfast

  • Banana Chia Pudding
  • Hight protein french toast 
  • Greek yogurt smoothie

Lunch 

  • Slow cooker chicken and rice
  • Tuna avocado wrap
  • Greek Chicken Salad

Dinner 

  • Buffalo chicken stuffed sweet potato
  • Grilled Chicken sandwich 
  • High protein pizza 

Snacks

Day One:

Meal CaloriesProteinCarbsFatsFiber 
Chia Pudding 416 32 g53 g 10 g14 g 
Rice & Chicken41137 g 38 g23 g5 g
Buffalo Chicken 39740 g33 g12 g 5 g
Hummus & Veggie38916 g22 g18 g13 g
Greek yogurt 13020 g7 g1 g1 g
Total1730151 g128 g52 g 36 g
Sample meal plan for 1700 cal has 1730 cal 151 g of protein 128 g of carbohydrate 52 g of fat and 36 g of fiber. This meal plan includes breakfast lunch and dinner.

Breakfast: Banana Chia Pudding

The Banana Chia Pudding recipe below is one of my favorite breakfast options. This makes one serving but can easily be doubled or tripled. 

Ingredients

  • 3 tbsp Chia seeds 
  • 1/2 cup FairLife Fat  Milk 
  • 3/4 cup Greek yogurt 
  • 1 tsp Honey
  • 1 medium Banana 
  • A dash of salt

Instructions

  • Mix chia seeds, milk, Greek yogurt, honey, and banana in a medium container. 
  • Mix until everything is well combined. 
  • Place in the fridge for at least 30 minutes or overnight. 
  • When ready to serve, mix again and add a pinch of salt.

Nutrition Facts

CaloriesProteinCarbsFatsFiber 
416 32 g53 g 10 g14 g 

Snacks: Hummus and Veggies

Ingredients

  • 4 tbsp Hummus
  • 1.5 cups sliced veggies (carrots, bell pepper, cucumber)  
  • 1 low-fat mozzarella string cheese

Nutrition Facts

CaloriesProteinCarbsFatsFiber 
38916 g22 g18g12 g

Lunch: Slow cooker chicken and rice

Ingredients

  • 1 pound of chicken breast
  • 1 cup of rice (long-grain brown) 
  • 2 and 1/2 cups of low-sodium chicken broth 
  • 1/2 cup of greek yogurt
  • 4 ounces of shredded cheddar cheese 
  • 1 can of black beans
  • 1 red bell pepper
  • 1 white onion
  • 4 cloves of garlic
  • Seasoning:
  • 1 packet of taco seasoning 

Instructions

  1. In a slow cooker, combine chicken breasts, rice, chicken broth, greek yogurt, cheddar cheese, black beans, red bell pepper, white onion, garlic cloves, and taco seasoning. 
  2. Set the slow cooker to low and cook for 6-8 hours or on high for 3-4 hours. 
  3. To meal prep, cook as directed above. Once done, portion into 4 equal containers. Let cool before storing in the fridge.

Nutrition Facts

CaloriesProteinCarbsFatsFiber 
41137 g 38 g23 g5 g

Snacks: Greek yogurt

Ingredients

  • 1 container of greek yogurt (6 ounces)

Nutrition Facts

CaloriesProteinCarbsFatsFiber 
13020 g7 g1 g1 g

Dinner: Buffalo chicken stuffed sweet potato

Ingredients 

  • 1 pound of chicken breast
  • 4 medium sweet potato 
  • 1/2 Cup Franks Red Hot Buffalo Sauce 
  • 2 Tbsp Butter
  • 1/2 cup of greek yogurt 
  • 1 tsp garlic powder
  • 1 tsp cayenne pepper

Instructions

  1. Preheat oven to 400 degrees Fahrenheit. 
  2. Wash sweet potatoes and prick them a few times with a fork.
  3. Place sweet potatoes on a baking sheet and bake for 45-60 minutes or until tender. 
  4. While baking sweet potatoes, season chicken breast with garlic powder, cayenne pepper, and salt. Grill chicken breast on medium-high heat until cooked through (or in a skillet). 
  5. Once the chicken is cooked, chop it into small cubes. 
  6. Mix cooked chicken, buffalo sauce, and butter in a medium bowl. 
  7. Once sweet potatoes are done, allow them to cool for a few minutes, then scoop out the center of the potato (be careful not to go too deep). 
  8. Fill each sweet potato with the buffalo chicken mixture. Top with greek yogurt and extra buffalo sauce if desired.

Nutrition Facts

CaloriesProteinCarbsFatsFiber 
39740 g 33 g12 g5 g

Day Two: 

Meal CaloriesProteinCarbsFatsFiber 
French Toast42740 g48 g 8 g11 g 
Tuna Wrap41244 g 33 g12 g10 g
Chicken Sandwich 37533 g23 g17 g 4 g
Protein Bar + Apple28321 g21 g5 g23 g
Cottage Cheese 20622 g23 g2 g4 g
Total1704160 g125 g45 g `51 g
Sample day of 1700 cal meal plan that has 1704 cal 160 g of protein 125 g of carbohydrates 45 g of fat and 53 g of fiber. Includes breakfast lunch and dinner plus 2 snacks.

Breakfast: Hight protein french toast 

Watch and read how to make the high protein french toast recipe

Ingredients

  • 2 slices of whole grain bread sprouted bread (I Like Daves Killer Bread) 
  • 1 whole egg
  • 1/2 cup of egg whites 
  • 1 tsp of vanilla
  • 1 tsp of cinnamon
  • 1/2 scoop of vanilla whey protein powder
  • 1 tsp monk fruit sweetener

Instructions

  1. In a blender, combine whole egg, egg whites, protein powder, vanilla, and cinnamon. Blend until smooth. 
  2. Soak bread in the egg mixture for a few seconds on each side. 
  3. Cook in a non-stick pan over medium heat until both sides are browned and crispy.
  4. Serve with sugar-free syrup!

Nutrition Facts

CaloriesProteinCarbsFatsFiber 
42640 g 48 g8 g11 g

Snacks: Cottage Cheese & Berries

Ingredients

  • 3/4 cup of cottage cheese 
  • 1 cup of blueberries

Nutrition Facts

CaloriesProteinCarbsFatsFiber 
20622 g 23 g2 g4 g

Lunch: Tuna avocado wrap

Ingredients 

  • 3 cans of tuna in water, no salt added 
  • 1 large avocado 
  • 2 tbsp greek yogurt 
  • 1 cucumber (diced) 
  • 10 cherry tomatoes 
  • 3 slices of swiss cheese 
  • 3 high fiber tortillas 

Instructions

  1. Slice the cucumber and half the cherry tomatoes. Set aside. 
  2. In a bowl, mash the avocado and add the tuna and greek yogurt. 
  3. Add diced cucumbers and cherry tomatoes to the rest of the ingredients. Mix until smooth. 
  4. Lay out a tortilla. Spread the tuna mixture evenly over the tortilla. 
  5. Top with lettuce and cheese. Roll up the tortilla and slice it in half. 
  6. Serve immediately or store in the fridge for later.

Nutrition Facts

CaloriesProteinCarbsFatsFiber 
41144 g 33 g12 g10 g

Snacks:  Protein Bar 

Ingredients

  • 1 No Cow Protein Bar
  • Medium apple

Nutrition Facts

CaloriesProteinCarbsFatsFiber 
28421 g 22 g5 g23 g

Dinner: Grilled Chicken sandwich 

Ingredients 

  • 4 whole grain buns
  • 4 sliced pepper jack cheese
  • 1 to 1 and 1/2 pounds of chicken breast boneless skinless
  • 1 tbsp butter
  • 1 orange bell pepper
  • 1/2 red onion
  • Season with Weber’s Kick’n Chicken Seasoning

Instructions

  1. Preheat the stove top or grill to medium-high heat. 
  2. Season chicken breast with Weber’s Kick’n Chicken Seasoning. 
  3. Grill chicken breast for 6-8 minutes per side or until cooked through. 
  4. In a skillet, melt olive oil over medium heat. 
  5. Add sliced red onion and bell pepper to the skillet and cook until softened, about 5 minutes. 
  6. Assemble the grilled chicken sandwiches by adding chicken breast, red onion, bell pepper, and cheese slices to the bun.

Nutrition Facts

CaloriesProteinCarbsFatsFiber 
37533 g 23 g17 g3 g

Day Three: 

Meal CaloriesProteinCarbsFatsFiber 
Greek Yogurt38236 g30 g 10 g8 g 
Greek Salad38735 g 12 g20 g6 g
Pizza 53838 g58 g15 g 6 g
Cereal w/ Milk20021 g21 g2 g3 g
Prtein Shake +Fruit22125 g26 g1 g3 g
Total1728155 g147 g48 g `25 g
Example day three of 1700 calorie meal plan. Includes 1728 calories 155 grams 1 of protein 47 grams of carbohydrate 48 grams of fat and 25 grams of fiber.

Breakfast: Greek yogurt smoothie

Ingredients

  • 6 ounces greek yogurt
  • 1 cup of mixed berries 
  • 1/4 cup of milk 
  • 1 tbsp chia seeds 
  • 22 grams of oats 
  • 1/2 scoop of whey protein  

Instructions

  1. Blend all ingredients in a blender until smooth. Enjoy immediately!

Nutrition Facts

CaloriesProteinCarbsFatsFiber 
38236 g 39 g10 g8 g

 

Snacks: High-protein cereal

Ingredients

  • 3/4 cup Three Whishes Cereal
  • 1 cup of fat-free milk

Nutrition Facts

CaloriesProteinCarbsFatsFiber 
20021 g 21 g2 g3 g

Lunch: Greek Rotisserie Chicken Salad

Ingredients

Dressing
  • Italian seasoning 1 teaspoon
  • Dijon mustard 1 tablespoon
  • Red wine vinegar 1/4 cup
  • olive oil 2 tablespoons
  • lemon juice 1 lemon
  • Honey 1 tsp 
  • dash of salt
Salad
  • 4 oz Rotisserie chicken
  • 1/2 cup of chopped cucumber
  • 1/3 cup of chopped Roma tomatoes
  • 1/4 cup black beans
  • 1/4 cup diced bell pepper
  • Top with Feta Cheese.

Instructions

  1. Start with the dressing by whisking all ingredients together in a bowl.
  2. In a mason jar, start with the chicken, then add cucumber, tomatoes, black beans, bell pepper, and feta cheese. 
  3. Pour the dressing on top. 
  4. Secure the lid on the mason jar and shake until everything is mixed together.
  5. Enjoy immediately, or store in the fridge for later!

Nutrition Facts

CaloriesProteinCarbsFatsFiber 
38736 g 18 g20 g6 g

Snacks: Protein Shake

Ingredients

  • 1 scoop of whey protein powder
  • 1 medium banana

Nutrition Facts

CaloriesProteinCarbsFatsFiber 
22125 g 26 g1 g3 g

Dinner: High-Protein Pizza

Ingredients

  • 1/2 cup of self-rising flour 
  • 1/2 cup of Greek yogurt 
  • 1/4 tsp yeast 
  • 40 g chicken sausage 
  • 1/4 cup grated mozzarella cheese (Fat-free or low-fat) 

Instructions

  1. Preheat your oven to 400F before you begin anything else. Then, take a large baking sheet or pizza tray and line it with parchment paper so nothing sticks later.
  2. Mix the flour, Greek yogurt, salt, and Italian seasonings in a mixing bowl. If the mixture is too thick, add more yogurt. If it’s too thin, add more flour. Use your hands to form dough into a ball.
  3. Transfer the ball of dough onto a floured surface. Roll out the dough into a large pizza. Transfer the pizza dough onto the lined sheet. Brush the edge of the crust with olive oil.
  4. After you spread the sauce, top the pizza with cheese and your favorite toppings. Then, bake it until the crust is golden brown and the cheese has melted; this should take 15 to 20 minutes.
  5. Remove the pizza from the oven and slice it let it cool and serve.

Nutrition Facts

CaloriesProteinCarbsFatsFiber 
53838 g 63 g15 g5 g

Frequently asked questions

Can you lose weight eating 1700 calories a day?

For some, eating 1700 calories will help them lose weight. However, 1700 calories may be too many for others trying to lose weight. It all depends on your individual calorie needs. I suggest using the Body Weight Planner From the NIH to identify your calorie needs. 

Will I gain weight by eating 1700 calories?

1700 calories are lower than the general recommendation of 2000 calories per day. So, if 1700 calories are more than you need, you may gain weight. Check out the 1500-calorie meal plan or 1600-calorie meal plan for lower-calorie options. 

How do I know if 1700 calories are too much or too little for me?

1700 calories may be a good starting point for some people. But it’s always best to speak with a Registered Dietitian to determine what calorie level is best for you and your lifestyle. 

How fast will I lose weight eating 1700 calories a day?

For some, 1700 calories may be a slight calorie deficit for others, 1700 calories may be a significant calorie deficit. So, weight loss will vary from person to person. 

Is 1700 calories a day low?

There are situations where 1700 calories a day may be too low. For individuals with a large stature or are very active, 1700 calories may be too low. Speak with your doctor or a Registered Dietitian to see if 1700 calories are right for you. 

Why am I not losing weight on a 1700-calorie diet?

If you’re following a 1700-calorie meal plan and aren’t losing weight, you may be eating too much for your individual calorie needs. A calorie deficit is key when trying to lose weight, as consuming more calories than you burn will result in weight gain. Read the blog post Calorie Deficit Why Am I Not Losing Weight for more information.

Conclusion

This 1700-calorie meal plan provides a healthy balance of protein, carbohydrates, and fat. 

This meal plan includes 3 different days of balanced meals that can be enjoyed immediately or stored in the fridge for later.

This is the perfect meal plan if you’re looking for a 1700-calorie diet plan high in protein! 

Be sure to sign up for my email list to receive more delicious and nutritious recipes in your inbox. 

Disclaimer

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

 

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