Diet Plan

How to Follow Energized 1700 Calorie Meal Plan: Superb and Impactful

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What is a 1700 calorie meal plan? Today let’s discuss this meal plan. If you plan on preparing your body for the beach, this super-effective diet can aid you in achieving your weight goals. This 1700-calorie diet plan is easy to follow and super delicious.

Must Read: 1000 Calorie Breakfast

Table of Contents

What Is a 1700 Meal Plan?

1700 calorie meal plans are all the hot topics right now for good purposes. A 1700 calorie diet plan can help you lose weight rapidly and easily, without feeling hungry or famished. In this article, we’ll present to you how to plan a 1700 calorie meal plan that fits your lifestyle, with many healthy, delicious options that will help you reach your goals.

A 1700 calorie meal plan (or 1700 diet) is a day’s worth of meals at 1700 calories. However, this could be slightly more or less than what you require; it can work as a rough manual for maintaining your weight, losing weight gradually and safely, or gaining muscle.

 A 1700 calorie meal plan incorporates three balanced meals and two snacks daily, with healthy protein, fiber, and unsaturated fats. You’ll enjoy a lot of vitamins and minerals from fresh fruits and vegetables.

If you don’t know how many calories you must be eating in a day, 1700 is one alternative for approximate calorie consumption. It’s significant to note that 1700 calories are only a standard, and there are individual differences in calorie requirements. A 1700 calorie meal plan is an excellent way for someone who wishes to lose weight but isn’t sure where to start.

However, 1700 calories can be an efficient way to maintain or lose weight if you follow a healthy 1700-calorie meal plan and do regular exercise; 1700 calories could be too few if you are working to gain weight.

Must Read: 800 Calorie Breakfast

Using a calorie calculator, it is always good to try to check out how many calories you require. Calorie calculators are always an excellent method, but if you are reading this article, you should already know that 1700 is your beginning point.

Types of 1700 Calorie Meal Plans

When planning a 1700 calorie meal plan, you can select whether or not you want to incorporate snacks. It relies on how much food you can consume at each meal and your diet targets. If you’re a big consumer but still wish to lose weight, 1700 calorie meal plans could help you. If you have a more minor hunger, 1700 calories may be too low for you, and your diet will not be that impactful.

1700 Calories Are Only a Standard, and There Are Individual Differences When It Comes to Calorie Needs

1700 calories are only a standard, and individual calorie requirements differ. This is because every person possesses a different metabolic rate. Depending on your activity graph and body structure, you could need more or less than 1700 calories.

For a 1700 calorie meal plan, you must start by eating whole, unprocessed food items. Whole foods contain lean protein, healthy fats, and complex carbohydrates. You need not worry – there are a lot of 1700 calorie meals that fit this figure.

Protein is a perfect way to pump your body for 1700 calories as it’s very satisfying. Lean protein is a vital ingredient of a 1700 calorie meal plan as it provides amino acids. These little units help build and maintain lean muscle mass, the perfect method to speed up your metabolism and ignite more calories throughout the day.

Protein is very significant when following a 1700-calorie meal plan as it is very fulfilling. Most individuals do not take enough protein. You must be eating around 0.7 to 1 gram of protein per body weight.

Fiber is vital to a 1700-calorie meal plan as it helps you feel full and satisfied after a meal. Fiber is also suitable for your 1700-calorie diet as it can help digestion, decrease blood sugar graphs, lower cholesterol levels, and decrease the risk of specific cancers.

4 Hacks to Follow on a 1700 Calorie Diet

To maximize the maximum advantage of each bite of your 1,700-calorie diet, incorporate fruits, veggies, whole grains, and low-fat or nonfat dairy items in your meals, as the National Heart, Lung suggested and Blood Institute. Wind up meals with healthy protein sources like poultry, lean red meat, eggs, seafood, and beans, along with healthy fats like nuts and seeds.

Your 1,700-calorie meal plan must consist of three meals of about 500 calories each and two 100-calorie snacks. Creating how much you will consume at each meal and snack and eating daily throughout the day aids control appetite to make it simple for you to get to and maintain a healthy weight.

1. Power Blood Sugar With Breakfast

Start every day correctly with a healthy and filling breakfast. For example, you could enjoy 1 cup of oatmeal made with 1 cup of nonfat milk or soy milk and dressed with 10 chopped pecans and 1 cup of sliced strawberries.

Incorporating foods with high fiber content took a longer time to digest, aiding you to feel fuller for a longer time. 

According to the Harvard T.H.Chan School of Public Health, consuming fiber also helps maintain blood sugar graphs, decreasing appetite. According to the USDA, 1 cup of oats contains 16.5 grams of fiber.

An omelet formed with three eggs, 1/2 cup of sliced mushrooms, and 1 ounce of low-fat cheese and presented with a toasted whole-wheat English muffin also acts as a good breakfast on your 1,700-calorie diet plan.

If you’re less on time for a relaxing breakfast, prepare a smoothie with 12 ounces of nonfat Greek yogurt mixed with 3/4 cup of fresh blueberries, 1 cup of fresh mango, and 1/4 of fresh avocado.

2. Lean Proteins for Lunch

You must emphasize fiber-rich fruits, veggies, and whole grains at lunch to remain satisfied all afternoon.

Have a colorful salad comprising two cups of mixed greens, half a cup of cucumbers, a quarter cup of cherry tomatoes, a quarter cup of shredded carrots, a quarter cup of raisins, twelve chopped almonds, half a cup of chickpeas, and two tablespoons of low-fat salad topping, present with a 6-ounce of nonfat Greek yogurt.

You can have two cups of minestrone soup, an ae-grain roll, one ounce of skim mozzarella string cheese, a small apple, and 20 peanuts.

Another fantastic option for lunch on your 1,700-calorie meal plan contains a six-inch pita filled with three ounces of turkey, one ounce of Swiss cheese, tomato, and lettuce, along with one cup of carrot and celery with two tablespoons of low-fat ranch topping and a large orange.

3. Consume Veggies for Dinner

For a light dinner on your low-calorie diet, you could have 1 cup of cooked whole-wheat penne pasta with two cups of cooked mixed veggies like broccoli, cauliflower, and carrots, three ounces of peeled and cooked shrimp, and a half cup of tomato sauce.

 You could try a bean burrito created with a six-inch whole-wheat tortilla, half a cup of pureed pinto beans, one ounce of pepper jack cheese, and served with 1/2 cup of brown rice and 1 cup of mixed greens dressed with 2 tablespoons of low-fat topping, makes a good alternative for dinner as well.

You could also enjoy four ounces of roasted chicken breast with 1 1/2 mugs of roasted potatoes and two cups of roasted asparagus.

4. Choose Smart Snacks

Make sure to pre-plan your 100-calorie snacks so you don’t eat too many calories and ensure they are readily available.

As per a March 2015 article in Current Obesity Report, unplanned snacking or eating most of your calories in the last hour of the day is a common cause if you don’t eat enough throughout the day, and it harms weight maintenance.

Plan Ahead on a 1700 Calorie Meal Plan

You could begin by planning your meals and snacks for a couple of days or maybe a week, depending on how often you visit grocery shopping. Prepare a shopping list with the components for all of your meals so you can pile up your kitchen with the food items you require. Purchase the foods that fit your meal plans and prevent the high-calorie foods and treats that can hinder your effort. 

Make a habit of carrying your lunch if you work or go to school to control what you consume. If you have dinner at a restaurant, go for a salad, vegetable soup, a nourish bowl, or wrap made with leafy green veggies, a turkey or chicken burger, or a grilled salmon bowl.

To prepare low-calorie meals, you must know how many calories are in the foods you consume. Several diet and nutrition apps could help.

It’s also significant to choose nutrient-rich foods. Since you’re limiting calories, you’ll need to make every calorie count. High-fiber, low-calorie fruits and veggies, whole grains, and low-fat protein sources must make up most of your daily menu. Additionally to their nutrient values, fiber and protein are filling and satiating, which is significant when you eat fewer calories. 

Meal planning isn’t all that tough, but it can take a little practice, so here are two 1,700-calorie meal examples to get you to begin. There are also meals available for 1200 calories per day and 1500 calorie per day eating plans, which could be helpful depending on your calorie requirements and consumption goals.

1700 Calorie Meal Plan Menu

Day 1 (1,691 calories)

 Breakfast: Chicken with avocado (406 calories)

 – Steamed 260g chicken breast

– 60g avocado 

– 2 tbsp of Leggos Chicken Scallopini sauce

 Snack: Berry Blast Protein Smoothie (333 calories) 

– 150g of frozen blueberries

 – 150g of frozen raspberries

 – 1 cup of baby spinach

 – 300mL of water 

 – 1 ½ scoops Whey Protein Powder (vanilla flavor)

 Lunch: Chicken and salad (490 calories)

 – 230g chicken breast, steamed

 -150g spinach

 – ½ cup of cherry/grape tomatoes

 – ½ cup of cucumber

 – ½ cup of mushrooms

 – ¼ of a large avocado

 – 75g of rainbow salad mix

 – Handful of thinly sliced red onion

 – 1 tbsp of sesame seeds and pepitas 

– Drizzle of olive oil 

Snack: Fruit (80 calories) 

– Apple

 Dinner: Pork and steamed vegetables (296 calories) 

– 200g pork loin 

– 1 cup, steamed broccoli florets 

– 1 cup steamed zucchini chunks

 – 1 cup steamed green string beans 

Snack: Cheese slice (75 calories) 

– Tasty natural cheese slice


 – 2-3L per day 

– Green tea 

 Day 2 (1,705 calories) 

Breakfast: Chicken with beans (432 calories)

 – 200g steamed chicken breast 

– 100g of Edgell’s four bean mix 

– 100g Organic tomato pasta/bolognese sauce

 Snack: Balsamic beef along with mashed potato (367 calories)

 – 180g balsamic beef, slow-cooked 

– 60g sweet potato, mashed

 Lunch: Chicken stir-fry (484 calories) 

– 160g chicken breast, steamed 

– 0.5 tsp. coconut oil

 – 0.5 cups broccoli

 – 0.5 cups carrots

 – 0.25 cups of baby corn

 – 0.5 cups of snow peas

 – 0.5 cups red capsicum

 – 0.25 cup red onion

 – 2 tsp. crushed garlic

 – ½ tsp. chili

 – 3 tsp of reduced salt soy sauce 

– 3 tbsp of oyster sauce

 Snack: Protein bar (133 calories)

 – Almond, coconut, and cacao bar 

Dinner: Kangaroo and vegetables (289 calories)

 – Three kangaroo sausages (Woolworths Macro Meats Gourmet Game Bush Tomato kangaroo sausages)

 – One bunch of broccolini, steamed

 – One cup of green string beans, steamed water

 – 2-3L per day

 – Green tea

Day 3

 Breakfast: Oats dressed with berries (327 calories)

 – ½ cup of oats 

– ½ cup of low-fat milk

 – ½ scoop of vanilla protein powder

 – ½ of punnet blueberries

 – ½ of punnet raspberries 

Snack: Protein Shake (130 calories)

 – Whey Protein Powder, chocolate (1 scoop) 

– 1.5 – 2 cups of water 

Lunch: Chicken and rice (479 calories) 

– 240g chicken breast, steamed

 – ½ cup (cooked) brown rice

 – 2 tsp. olive oil 

Snack: Chicken and broccolini (191 calories) 

– 160g chicken breast, steamed 

– 1 cup broccolini, steamed 

– Salt and pepper

 Dinner: Steak and vegetables (523 calories) 

– 230g porterhouse steak, extra trim

 – 1 cup steamed mixed vegetables (frozen)

 Snack: Raspberries (52 calories)

 – 100g fresh raspberries 

Water – 2-3L per day

 – Green tea 

Day 4 (1,701 calories)

 Breakfast: Chicken with Rice (478 calories)

 – 240g of steamed chicken breast

 – ¾ cup of (cooked) brown rice

 – 10 walnuts

 – One large tsp of extra virgin olive oil

 – Salt and pepper 

Snack: Protein shake (130 calories)

 –  Whey Protein Powder, Chocolate (1 scoop)

 – 2-3 cups of water

Lunch: Steak and asparagus (408 calories) 

– 200g porterhouse steak

 – lean, trimmed

 – 1 cup asparagus, steamed

 – Salt and pepper to taste 

Snack: Chicken and vegetables (255 calories)

 – 120g steamed chicken breast 

– 1 cup broccoli, steamed 

– 1 cup zucchini, steamed

 – ½ cup steamed green beans

 – 20g Peanut Simmer Sauce

 Dinner: Healthy chia seed omelet (430 calories) 

– 2 cups of baby spinach leaves 

– 0.5 cups tomatoes, diced 

– 4 large eggs

 – 1 heaped tsp. chia seeds 

– 1 tsp. coconut oil

 – Salt and pepper to taste

 Water – 2-3L per day

 Day 5 (1,604 calories)

 Breakfast: Chicken along with beans (500) – 200g steamed chicken breast 

– 150g of Edgell’s four bean mix 

– 100g Organic tomato pasta/bolognese sauce

 – ½ tsp of chia seeds 

 Snack: A platter of Chicken (255 calories) 

– 180g of steamed chicken breast

 – ¼ of a medium avocado

 – 75g of vine-ripened truss tomatoes

 – Salt and pepper to taste

 Lunch: Bush Lamb with Salad (430 calories)

 – 150g of lamb leg steak 

– 20g of Masterfoods Bush Spice seasoning 

– 2 cups of baby spinach

– ½ cup grape tomatoes

 – ½ cup of sliced cucumber

 – ½ cup of mushrooms

– 80g of rainbow salad mix 

 – 50g beetroot 

– 2 tbsp of balsamic vinegar

 Snack: Soup (123 calories) 

– 1 ¾ cups of Vegetable and Barley soup

 Dinner: Salmon and salsa (396 calories) 

– 150g cooked salmon

 – ½ small cucumber, diced

 – 1 tomato, diced 

– ¼ or less red onion, thinly sliced

 – Sprinkle of dill and chives 

– 4 tbsp of lemon juice

 – Salt and pepper as per taste

 Water – 2-3L per day

 – Green tea 

Day 6 (1,701 calories)

 Breakfast: Chicken with avocado (378 calories) 

– 230g of steamed chicken breast

– 75g of avocado 

Snack: Chocolate almond shake (248 calories)

 –  Whey Protein Powder,  (1 scoop)

 – 2 – 2 ½ cups of water

 – ½ tsp. coconut oil

 – 15 raw almonds 

Lunch: Basil Pomodoro Zucchini pasta with Chicken (442 calories)

 – 200g chicken breast, steamed

 – 2 zucchinis, spiraled

 – ½ tsp of crushed garlic

 – ¼ cup of diced white onions

– ½ cup of organic pasta sauce

 – 1- 1 ½ tbsp of chopped basil leaves 

– 1 x tin diced/crushed tomatoes 

– ½ tsp of coconut oil 

– Salt and pepper to taste 

Snack: Chicken with Vegetable soup (146 calories)

 – 600g of Chicken and Vegetable soup 

Dinner: Fish along with roast tomatoes and broccoli pesto (437 calories)

 – 140g white fish, baked 

– ½ cup (cooked) long-grain brown rice

 – 50 g broccoli florets

 – 150g cherry truss tomatoes

 – ¼ cup fresh basil leaves

 – 8g dry roasted almonds, coarsely chopped 

– 1 small tbsp. grated parmesan cheese

 – 1 small clove of garlic, crushed/minced

 – 2 ½ tbsp.


 – 1 tbsp. white balsamic vinegar

 Snack: Strawberries (50 calories)

 – 150g of fresh strawberries 

Water – 2-3L per day 

– Green tea

 Day 7 (1,700 – 1,750 calories)

 Breakfast: Berry Blast Protein Smoothie (278 calories) 

– 150g frozen blueberries

 – 150g frozen raspberries

 – 1 cup of baby spinach 

 – 300mL of water

 – 1 scoop of Whey Protein 

 Snack: Rice with Vegetables (235 calories)

 – ½ cup of steamed zucchini

 – 1 cup of steamed broccolini

 – ½ cup of steamed green string beans

– ½ cup of brown rice 

– 2 tsp of extra virgin olive oil 

Lunch: Fresh garden salad (380 calories) 

– 120g of steamed chicken breast

– 125g of baby spinach

 – 100g of cherry tomatoes

 – 1/3 of avocado 

– Three slices of Red onion 

 – 1 cup of sliced cucumber

 – 75g of mushrooms

 – 50g of red capsicum 

– 1 tbsp of sesame seeds

 – Topping (balsamic vinegar, lemon juice, salt and pepper, drizzle of olive oil) 

Snack: Tomato soup (260 calories)

 – 1 tin Chunky Tomato soup 

Dinner: CHEAT MEAL (525 – 575 calories)

In this meal, you could have whatever you love that you have limited in your weekly meal plan. 

Water – 2-3L per day 

– Green tea

Pros of a 1700 Calorie Meal Plan

Vital research suggests lower-carb methods for healthy, sustainable weight loss. Consuming fewer carbs could:

– decrease appetite (aiding weight loss be effortless)

– helps in more weight loss, two to three times as much in fact to low-fat diets, and weight is mainly lost around the abdomen, which is the most dangerous place of body fat

– reduce blood sugar, blood pressure, and triglycerides, raise HDL (the good kind) and enhance the style of LDL (the wrong kind) cholesterol

In addition, many females find consuming fewer carbs:

– Improves mental clarity

– Reduces inflammation, 

– Decreases bloating, and

– Improves skin complexion

Cons of a 1700 Calorie Meal Plan

 This particular meal plan’s calories and foods may not suit you. You must always consult with your doctor before beginning a new meal plan.

  • you need to count calories 
  • cooking skills are an add on
  • this meal plan requires some planning and work
  • this diet functions in the long term
  • 1700 calories could be too much for some people
  • This meal plan doesn’t contain any unhealthy foods, so you could get bored of eating the same things every day
1700 Calorie Meal Plan
1700 Calorie Meal Plan

Recipes on 1700 Calorie Meal Plan

You can enjoy a number several on this meal plan. These are as follows:

1. One Plain Greek Yogurt With one Cup of Frozen Berries

190 calories


  • One plain Greek yogurt, 2%, single-serving
  • One cup of frozen raspberries, unsweetened


  • Shift for nonfat and/ or flavored yogurts (<15 gm sugar/ serving) if preferred
  • Consume fresh instead of frozen berries or any other fruit (besides berries) if preferred

2. Turkey Roll-Ups Lunch

462 calories


  • 8 oz deli slices, turkey
  • 4 oz cheese, sliced cheese, full fat/regular
  • 4 cups snap peas


  • If cutting cheese from a block of cheese, see what oz is the total cheese block & divide evenly to get 2 oz. You could also just use two-string cheeses.
  • If you like, Wrap turkey around the cheese.
  • If you are preparing multiple servings, try to make 2-3 days ahead of time to preserve freshness

3. Pretzels and 1 Tbsp Peanut Butter

204 calories


  • 1 oz serving of pretzels, whole wheat, 110 calories per serving
  • 1 Tbsp peanut butter


  •  If you don’t like nuts, use seed butter.
  • Look for whole-grain pretzels if your store carries them. When selecting several pretzels – use a calorie equivalent, so whatever brand you choose, go for

4. Roasted Pepper and Zucchini with Tzatziki and Chicken

340 calories


  • 2 Tbsp Tzatziki sauce
  • 1 zucchini, medium
  • 1 bell pepper, red
  • 5 oz chicken breast, boneless, skinless, raw
  • Dash: basil, salt, oregano


  • Preheat the oven to 400 degrees
  • Cut zucchini, bell pepper, and chicken into small pieces
  • Place baking sheet with tin foil and put an oil spray
  • Bake for 25 minutes, mix around components with a wooden spoon midway through
  • Ensure Chicken gets to 165 degrees – use an instant-read meat thermometer, Dip into tzatziki sauce

What Are the Macros for a 1700 Calorie Meal Plan?

The macros for this diet plan are as follows :

184 grams from carbohydrates (736 calories)

35 grams of fat (315 calories)

161 grams of protein (644 calories)

How to Track Your Calories?

You can track your calories using a free app called My Fitness Pal. It is a free app that locates your calories and macros. It’s all you require to get started. My Fitness pal has over 14 million food options that you can log. You would be able to learn, track and enhance your daily food log.

There is another excellent app to have a meal planner notebook. You could track your food logs and stay tuned with your grocery row and recipes.

Is Eating 1700 Calories a Lot?

There is no left or right answer to this question – it relies on your individual goals. A 1700-calorie meal plan could help you lose weight if you shed a few pounds, but it would be too much or too few calories for some people. Ultimately, finding a diet that fits your lifestyle and helps you meet your goals is significant.

If you prepare meals with high-volume foods, you would be complete and consume less. Low glycemic foods like vegetables, nuts, seeds, and beans are foods that fill you up with lesser calories, while high glycemic foods like white bread or potatoes will give you a rise in blood sugar and then shed. This leads you to seek more food.

Tips for Following 1700 Calorie Meal Plan

When following a 1700-calorie diet plan, it’s essential to include a lot of healthy protein, fiber, and unsaturated fats in your meal plan. This will aid you in feeling full and satiated throughout the day.

 You must also ensure to consume a lot of fresh fruits and vegetables, as these give you essential vitamins and minerals. Here are a few more suggestions for following a 1700-calorie meal plan:

-plan before and ensure to have all of the components for your meals on hand

-Restrict eating processed foods or sugary snacks

-Eat gradually and mindfully, enjoying the flavors and textures of your food

-Exercise daily and remain active throughout the day.


A 1700 calorie meal plan can be highly efficient for losing weight. It is maintained and provides the flexibility of selecting various healthy foods, so you can choose based on your unique dietary choices. You could opt for this 1700 calorie meal plan for 14 days to see how it functions for you.

1700 is a great idea to begin, but it is significant to use a calorie counter to check your progress as you lose weight. 1700 calories per day are the bare target for weight regulation, but it can be too much if you require to lose a good amount of weight.

Weight loss has been shown to help decrease health conditions like high blood pressure and high cholesterol, among other situations. A 1700-calorie diet plan is an impactful way to help you lose weight and enjoy a healthy and fit lifestyle.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. Can you lose weight by eating 1700 calories a day?

Answer: Yes, you can observe a slow, gradual weight loss of half a pound to 2 pounds per week on 1700 calories daily.

Question 2. How can I make a 1700-calorie diet plan?

Answer: One can make a 1,700-calorie diet plan that should consist of three meals of about 500 calories each and two 100-calorie snacks.

Question 3. What should my macros be for 1700 calories?

Answer: The macros for 1700 calories are given below:
 Protein: 10 – 35% = 170 – 595 calories. At 4 calories/gram, you need 43 – 149 grams each day. Carbohydrates: 45 – 65% = 765 – 1105 calories.

Question 4. Will I gain weight by eating 1700 calories?

Answer: It relies on how many calories you spend in your daily routine. You will gain weight if you eat 1700 calories but only spend 1500.

Question 5. How do I lose 30 pounds in a month?

Answer: One can lose 30 pounds in a month by following these simple steps:
Decrease your calorie intake
Cut back on processed foods
Eat more protein
Fill up on fiber
Drink plenty of water

Question 6. Why am I gaining weight by eating 1400 calories?

Answer: This is because of a reduced metabolic rate and lowered BMR caused by prolonged or chronic dieting.

Question 7. How do I figure out my calorie deficit?

Answer: You can determine your calorie deficit by Multiplying your activity graph value with BMR; you will receive your total daily energy expenditure (TDEE). Minus the TDEE from the total number of calories you consume.

Question 8. Can a woman lose 1800 calories a day?

Answer: A 1,800-calorie diet is a suitable weight-loss amount for those who are not so active or burn more than 2,000 calories daily.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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