Meal Plan for Day 1
Breakfast: Oatmeal with fruit and nuts (420 calories) Combine ½ cup (21 g) of steel-cut oats with 1 ½ cups (354 ml) of almond milk and cook the oatmeal over the stove for about 20 minutes. Top the oatmeal with 2 teaspoons (4 g) of nuts (walnuts, pecans, etc.) and 4 tablespoons (60 g) of fruit (blueberries, strawberries, bananas, etc.). Protein: 14 grams Carbs: 68 grams Fat: 12 grams Fiber: 10 grams
Snack: Apple and peanut butter (250 calories) Cut up a medium apple and eat it with 2 tablespoons (32 g) of peanut butter. Protein: 6 grams Carbs: 16 grams Fat: 16 grams Fiber: 3 grams
Lunch: Chickpea salad (430 calories) Combine 1 can of chickpeas with ½ a cucumber, ½ a red pepper, ¼ of an onion, and ¼ cup (45 g) of olives. Toss the ingredients with a dressing made from olive oil, white wine vinegar, and lemon juice. Then, top with feta cheese. Protein: 13 grams Carbs: 28 grams Fat: 26 grams Fiber: 11 grams
Snack: Hard-boiled eggs (150 calories) Cook 2 hard-boiled eggs. Simply peel and enjoy them with a bit of salt and pepper, if you prefer. Protein: 12 grams Carbs: 0 grams Fat: 10 grams Fiber: 0 grams
Dinner: Salmon with roasted vegetables (450 calories) Marinate a piece of salmon in tamari, rice vinegar, honey, garlic, and ginger. Toss sliced sweet potato, green beans, and red pepper with olive oil and roast for 15 minutes at 425°F (218°C). Add the salmon and cook for 10 more minutes. Protein: 39 grams Carbs: 33 grams Fat: 18 grams Fiber: 5 grams
Meal Plan for Day 2
Breakfast: Eggs and peanut butter toast (420 calories)Cook 2 large eggs however you like them: scrambled, fried, over-easy, or hard-boiled. Then, toast a slice of whole-wheat bread and spread about 2 tablespoons (32 g) of peanut butter on top. Protein: 22 grams Carbs: 18 grams Fat: 27 grams Fiber: 3 grams
Snack: Fruit and almonds (265 calories) Cut up your favorite fruit, like an apple, banana, kiwi, or cantaloupe. Snack on the fruit with about ¼ cup (35 g) of almonds. Protein: 6 grams Carbs: 6 grams Fat: 14 grams Fiber: 3 grams
Lunch: Turkey sandwich with apple (380 calories) Lay 4 slices of turkey between 2 slices of whole wheat bread. Add your favorite sandwich toppings, like lettuce, tomato, avocado, onion, pickles, and mustard. Then, slice up 1 medium apple. Protein: 32 grams Carbs: 60 grams Fat: 3 grams Fiber: 9 grams
Snack: Hummus and vegetables (189 calories) Eat about 4 tablespoons (60 g) of hummus with your favorite raw veggies, like carrots, bell peppers, cucumber, or celery. Protein: 6 grams Carbs: 10 grams Fat: 10 grams Fiber: 4 grams
Dinner: Vegetable stir-fry with protein (344 calories) Cook broccoli, onion, carrot, and bell pepper in a pan over high heat. In a separate pan, cook chicken or tofu in a sauce of soy sauce, brown sugar, and cornstarch. Combine the protein with the veggies and serve with white or brown rice. Protein: 20-25 grams (tofu or chicken) Carbs: 45 grams Fat: 7 grams Fiber: 5 grams
Meal Plan for Day 3
Breakfast: Tofu scramble with toast (389 calories) Break up half a block of firm tofu. Then, heat it in some olive oil over the stove with onions, garlic, tomatoes, and spinach. Season the scramble with turmeric, cumin, paprika, salt, and pepper. Simply serve the scramble with 2 toasted slices of whole wheat bread. Protein: 23 grams Carbs: 33 grams Fat: 16 grams Fiber: 5 grams
Snack: Apple and peanut butter (250 calories) Slice up a medium apple and serve it with 2 tablespoons (32 g) of peanut butter. Protein: 6 grams Carbs: 16 grams Fat: 16 grams Fiber: 3 grams
Lunch: Pasta salad (385 calories) Cook an 8-oz (230 g) box of chickpea pasta, or another high-protein pasta, and let it cool. Then, combine the pasta with a chopped cucumber, 1 red onion, 1 pint (300 g) of halved tomatoes, 1 can of chickpeas, roasted red peppers, and some mozzarella balls. Toss with olive oil, lemon juice, salt, pepper, garlic powder, and za’atar. Protein: 16 grams Carbs: 39 grams Fat: 19 grams Fiber: 7 grams
Snack: Cheese and crackers (233 calories) Cut 3 to 4 slices of cheddar cheese (which is about 1 ounce (28 g), or 1 serving). Then, enjoy them with a handful of your favorite crackers. Protein: 10 grams Carbs: 20 grams Fat: 13 grams Fiber: 3 grams
Dinner: Tacos with protein and vegetables (385 calories) Cook ground beef or black beans with a chopped onion, tomato paste, cumin, chili powder, garlic powder, and paprika over medium-high heat. Serve on soft or hard tortillas with avocado, tomato, lettuce, cheese, and sour cream. Protein: 16 grams (beef) or 12 grams (black beans) Carbs: 25 grams Fat: 25 grams (beef) or 7 grams (black beans) Fiber: 8 grams
Snack/Dessert: Yogurt with fruit (92 calories) Grab an 8-oz (230 g) container of Greek yogurt and add in some blueberries and strawberries. Add a bit of honey if you like some extra sweetness. Protein: 16 grams Carbs: 6 grams Fat: 0.5 grams Fiber: 0 grams
Meal Plan for Day 4
Breakfast: Berry protein smoothie (277 calories)In a blender, add 1 cup (150 g) of fresh or frozen mixed berries (strawberries, blueberries), ½ of a banana, and 2 cups (60 g) of spinach. Then, add 1 scoop of protein powder (whey or pea), ½ cup (120 g) of Greek yogurt, and ½ cup (118 ml) of water. Simply blend the ingredients until smooth. Protein: 25 grams Carbs: 45 grams Fat: 3 grams Fiber: 10 grams
Snack: Cottage cheese with fruit (82 calories) Spoon about ½ cup (100 g) of cottage cheese into a bowl. Then, top it with your favorite fruit, like strawberries, blueberries, peaches, or pineapple. Protein: 11 grams Carbs: 4 grams Fat: 2 grams Fiber: 0 grams
Lunch: Tuna pita pocket (420 calories) Combine 1 can of tuna with ¼ cup (55 g) of mayonnaise, sliced onion, sliced celery, garlic, lemon juice, salt, and pepper. Fill a pita with the tuna salad and add your favorite toppings, like lettuce, spinach, tomatoes, or olives. Protein: 32 grams Carbs: 48 grams Fat: 13 grams Fiber: 9 grams
Snack: Apple and peanut butter (250 calories) Slice up a medium apple and eat it with 2 tablespoons (32 g) of peanut butter. Protein: 6 grams Carbs: 16 grams Fat: 16 grams Fiber: 3 grams
Dinner: Spaghetti and meatballs (350 calories) Make the meatballs out of lean ground beef or turkey combined with breadcrumbs, parmesan cheese, garlic powder, pepper, and 1 egg. Or, use a vegetarian or vegan alternative. Cook the meatballs in tomato sauce over medium heat for 30 minutes. Then, serve with spaghetti. Protein: 19 grams Carbs: 23 grams Fat: 21 grams Fiber: 5 grams
Snack/Dessert: Fruit and almonds (265 calories) Slice up some of your favorite fruits, like an apple, banana, kiwi, or cantaloupe. Simply snack on the fruit with ¼ cup (35 g) of almonds. Protein: 6 grams Carbs: 6 grams Fat: 14 grams Fiber: 3 grams
Meal Plan for Day 5
Yogurt with fruit and nuts: 360 calories Combine 1 cup (220 g) of Greek yogurt with ½ cup (74 g) of fruit of your choice, like blueberries, raspberries, strawberries, or bananas. Then, top the yogurt with ¼ cup (28 g) of walnuts and a drizzle of honey or maple syrup. Protein: 19 grams Carbs: 26 grams Fat: 1 grams Fiber: 3 grams
Snack: Cottage cheese with fruit (82 calories) Scoop about ½ cup (100 g) of cottage cheese into a bowl. Then, add on your favorite fruits, like strawberries, blueberries, peaches, or pineapple. Protein: 11 grams Carbs: 4 grams Fat: 2 grams Fiber: 0 grams
Lunch: Chicken Caesar salad (412 calories) Add 1 to 2 cups (50-100 g) of romaine lettuce to a bowl. Top it with ½ cup (65 g) of grilled or pan-cooked chicken, ⅛ cup (5 g) of croutons, and ⅛ cup (12 g) of parmesan cheese. Then, toss with Caesar dressing. Protein: 35 grams Carbs: 21 grams Fat: 22 grams Fiber: 5 grams
Snack: Hummus and vegetables (94 calories) Eat about 2 tablespoons (30 g) of hummus with your favorite raw veggies, like carrots, bell peppers, cucumber, or celery. Protein: 3 grams Carbs: 5 grams Fat: 5 grams Fiber: 2 grams
Dinner: Beef or black bean burger (430 calories) Make a meat patty out of ground beef, bread crumbs, 1 egg, Worcestershire sauce, milk, onion powder, and garlic powder. Or, make a black bean patty out of black beans, bread crumbs, 1 egg, onions, red pepper, brown rice, green onion, and cumin. Cook the patties and serve on a bun with lettuce, tomato, onion, and ketchup. Protein: 28 grams (beef) or 17 grams (black bean) Carbs: 6 grams (beef) or 64 grams (black bean) Fat: 32 grams (beef) or 12 grams (black bean) Fiber: 1 gram (beef) or 10 grams (black bean)
Snack/Dessert: Frozen berry protein smoothie (327 calories) As a healthy and nutritious alternative to ice cream, nutritionist Lyssandra Guerra suggests turning a smoothie into a frozen dessert. Add 1 cup (150 g) of frozen mixed berries (strawberries, blueberries), ½ of a frozen banana, and 2 cups (60 g) of spinach. Then, add 1 scoop of protein powder (whey or pea), ½ cup (120 g) of Greek yogurt, ½ cup (118 g) of milk, and some ice. Simply blend the ingredients until creamy. Protein: 29 grams Carbs: 51 grams Fat: 4 grams Fiber: 10 grams
Meal Plan for Day 6
Breakfast: Protein pancakes(400 calories) Add 3 eggs, 1 cup (80 g) of oats, 1 banana, 2 tablespoons (20 g) of protein powder, 2 tablespoons (30 ml) of milk, 1 tablespoon (14 g) of baking powder, and cinnamon to a bowl. Combine the ingredients until smooth, and then cook the batter over the stove. Protein: 28 grams Carbs: 38 grams Fat: 14 grams Fiber: 4 grams
Snack: Fruit and almonds (265 calories) Slice up some of your favorite fruit, like an apple, banana, kiwi, or cantaloupe. Then, snack on the fruit with about ¼ (35 g) cup of almonds. Protein: 6 grams Carbs: 6 grams Fat: 14 grams Fiber: 3 grams
Lunch: Spinach salad (397 calories) Add 1 cup (30 g) of spinach, ¼ cup (50 g) of tomatoes, ¼ cup (50 g) of cucumber, ¼ of a can of chickpeas, and ¼ of an avocado to a bowl. Toss with a dressing made from olive oil, lemon juice, Dijon mustard, honey, salt, pepper, oregano, onion powder, and garlic powder. Then, top with feta cheese. Protein: 11 grams Carbs: 26 grams Fat: 30 grams Fiber: 9 grams
Snack: Cheese and crackers (233 calories) Cut up 3 to 4 slices of cheddar cheese and eat them with a handful of your favorite crackers. Protein: 10 grams Carbs: 20 grams Fat: 13 grams Fiber: 3 grams
Dinner: Chicken noodle soup (200 calories) Sauté 4 carrots, 2 stalks of celery, and 1 clove of garlic in a pot. Then, add 10 cups (2.4 l) of chicken broth. Bring the mixture to a boil and add in 4 cups (160 g) of egg noodles, cooking until tender. Then, add in shredded meat from a rotisserie chicken. Protein: 23 grams Carbs: 14 grams Fat: 3 grams Fiber: 1 grams
Snack/Dessert: Apple and peanut butter (250 calories) Cut a medium apple of your favorite variety and eat it with 2 tablespoons (32 g) of peanut butter. Protein: 6 grams Carbs: 16 grams Fat: 16 grams Fiber: 3 grams
Meal Plan for Day 7
Breakfast: Granola with fruits and nuts (344 calories) Add 1 cup (150 g) of sliced berries (strawberries, blueberries, etc.) and 1 sliced banana to a bowl. Then, add 1 tablespoon (10 g) of granola and 1 tablespoon (8 g) of nuts (almonds, walnuts, etc.). Pour in 1 cup (236 ml) of milk (dairy or non-dairy) and enjoy. Protein: 11 grams Carbs: 50 grams Fat: 13 grams Fiber: 8 grams
Snack: Hard-boiled eggs (150 calories) Cook and peel 2 hard-boiled eggs. Simply enjoy them with a bit of salt and pepper. Protein: 12 grams Carbs: 0 grams Fat: 10 grams Fiber: 0 grams
Lunch: Lentil soup (366 calories) Cook 1 chopped onion and 2 chopped carrots in a pot over medium heat. Add chopped garlic, cumin, curry powder, thyme, and 1 can (28 oz or 794 g) of diced tomatoes. Pour in 1 cup (210 g) of lentils, 4 cups (946 ml) of vegetable broth, and 2 cups (473) of water and simmer for 30 minutes. Then, add in 1 cup (~40 g) of kale, spinach, or collard greens. Protein: 15 grams Carbs: 48 grams Fat: 16 grams Fiber: 11 grams
Snack: Hummus and vegetables (189 calories) Snack on about 4 tablespoons (60 g) of hummus with your favorite raw veggies, like carrots, bell peppers, cucumber, or celery. Protein: 6 grams Carbs: 10 grams Fat: 10 grams Fiber: 4 grams
Dinner: Shrimp pasta (380 calories) Cook ⅓ pound (151 g) of shrimp over medium heat. In a separate pan, cook ¼ of an onion, 2 cloves of garlic, and a handful of cherry tomatoes in a bit of apple juice, lemon juice, oregano, and red pepper flakes. Combine with the shrimp and ⅓ cup (42 g) of cooked linguine. Protein: 12 grams Carbs: 70 grams Fat: 6 grams Fiber: 4 grams
Snack/Dessert: Berry protein smoothie (277 calories) Add 1 cup (150 g) of fresh or frozen mixed berries (strawberries, blueberries), ½ of a banana, and 2 cups (60 g) of spinach to your blender. Then, pour in 1 scoop of protein powder (whey or pea), ½ cup (120 g) of Greek yogurt, and ½ cup (118 ml) of water. Just blend the ingredients until smooth. Protein: 25 grams Carbs: 45 grams Fat: 3 grams Fiber: 10 grams
How to Create and Maintain a Healthy Diet
Aim to eat 400 to 500 calories at each meal. To hit your 1700 calorie goal, make sure you’re getting between 400 and 500 calories at breakfast, lunch, and dinner. You can supplement lower-calorie meals with 2 to 3 tasty, protein-rich snacks each day, like nuts, yogurt, and cottage cheese, says exercise and wellness specialist Souad Gharib. Personal trainer Julian Arana, M.S.eD., NCSF-CPT, highly recommends weighing and measuring everything you eat with a food scale to ensure getting enough calories and hitting your goals. Guerra suggests eating breakfast 1.5 to 2 hours after you wake up, and then eating meals every 3 or 4 hours, with snacks in between, to help prevent any sugar imbalances or dips that can make you feel jittery or extremely hungry.
Ensure you’re getting enough protein, fat, and carbs in your diet. Gharib says to make sure your meals are balanced with all the necessary nutrients, like protein, healthy fats, and complex carbs. In general, the average adult should be getting: Protein: 0.8 grams of protein per kg of body weight (0.36 grams per lb). Healthy fats: Around 40 to 70 grams. Carbs: Around 100 to 200 grams. Fiber: Around 14 to 28 grams. For a simple, balanced meal, Guerra suggests eating “a healthy fat, such as avocado, a protein, such as an animal protein or a vegetable protein,” and “some vegetables.” Protein, carbs, fats, and fiber aren’t just healthy, but they keep you satiated and full, says Guerra. They can help stave off hunger and sugar cravings, especially if you’re trying to lose some weight.
Eat healthy sources of protein, fat, and carbs. For instance, Gharib recommends eating lean proteins that are low in saturated fats, like chicken, turkey, fish, tofu, and beans. Healthy sources of fat include avocados, olive oil, nuts (almonds, cashews), and seeds. There are lots of healthy complex carbs to choose from, like brown rice, quinoa, lentils, potatoes, and all fruits and veggies. Good, healthy sources of fiber include fruits (berries, apples, bananas), veggies (peas, broccoli, Brussels sprouts), lentils, and beans.
Track the calories you’re consuming with a tracking app. To ensure you’re hitting your 1700-calorie goal, personal trainer John Diaz suggests using a food-tracking app to log everything that you eat. As a plus, most apps track your protein, fat, carb, and fiber consumption so you can check if you’re getting enough nutrients, too. Personal trainer Laila Ajani says her favorite food tracking app to use is MyFitnessPal. However, there are plenty of other apps out there—use the one that fits your lifestyle the best.
Plan the meals you want to make ahead of time. Before you head to the store for the week, write down all the meals you want to make and the ingredients you need. Having a set grocery list can keep you from making unhealthy choices and impulse buys so you “don’t end up snacking on the wrong things,” says Gharib. Having your meals planned for the week also makes it easier to get cooking when it’s time to make breakfast, lunch, or dinner. Aim to cook at home more than you go out to eat, too. According to registered dietitian Jalpa Sheth, cooking at home is a lot healthier because you can “control the ingredients, the things that go in, as well as the portions and the way [the meal is] cooked.”
Limit your intake of sugar, saturated fats, and processed foods. While it’s okay to have a treat and indulge once in a while, Sheth agrees that it’s generally good to cut back on sugars and unhealthy fats in your diet. For instance, try to keep your intake of soda, candy, ice cream, and fried foods to a minimum. If you have a sweet tooth, Guerra suggests replacing sugar with medjool dates wherever you can, like in smoothies or yogurt. She says they’re naturally sweet while rich in fiber, vitamins, and minerals.
Get enough cardio and weight-training exercise. Eating a balanced diet is just 1 component of being healthy—make sure you’re exercising each week, too! Aim to get about 150 minutes of moderate cardio exercise each week (about 20 minutes per day), like walking, biking, or swimming. Then, do weighted exercises to train all your major muscle groups at least twice per week. This includes your back, arms, legs, abs, and shoulders. If you’re also trying to lose weight, exercising is a great way to lose excess fat and help you burn more calories.
Drink 12 to 15 cups (2.7-3.7 l) of water each day. Ensure you’re drinking plenty of water every day to stay healthy and hydrated, too. On average, women need about 12 cups (2.7 l) of water each day, while men need about 15 cups (3.7 l). If you have a hard time remembering to drink water, registered dietitian Lisa Jubilee suggests setting a reminder on your phone to drink an 8 to 16 oz (236-473 ml) glass of water with each meal. If you drink coffee, Jubilee also recommends starting your morning with a glass of water before you caffeinate. A quick way to tell if you’re drinking enough water is to check the color of your urine, says Jubilee. If it's a dark yellow or orange color, that's a sign you're not hydrating enough. Ideally, your urine should be light yellow or colorless.
Frequently Asked Questions
Can you lose weight eating 1700 calories a day? Yes, you can lose weight while eating 1700 calories per day, especially if your baseline caloric needs to maintain your weight are greater than 1700. It’s generally recommended that you eat 500 fewer calories than your maintenance needs to lose 1 lb of fat each week. For instance, if your baseline caloric needs are 2200 calories per day, going down to eating 1700 calories per day can be an effective way to safely lose weight. If you’re trying to lose weight, use an online calorie calculator to find out how many calories you need to eat to maintain your weight and to lose weight.
How much protein do I need if I’m eating 1700 calories per day? The best way to calculate how much protein you need to eat per day is to multiply your weight in kilograms by 0.8 (or weight in pounds by 0.36). In general, about 10 to 35% of your daily calories should come from protein. So, if you’re maintaining a 1700-calorie diet, consume 42 to 148 grams of protein. For example, if you weigh 180 lbs or 82 kg, you should be eating about 65 grams of protein.
Is 1700 calories enough for me to eat each day? Whether 1700 calories is enough for you to eat per day depends on your age, sex, activity level, and weight loss or weight gain goals. Use an online calorie calculator to determine how many calories you need to be eating per day.
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