1700 Calorie Meal Plan

Are you looking to maintain a healthy diet while consuming 1700 calories a day?

Our meal plan guide offers four different options tailored to your preferred number of meals per day – whether it’s 2, 3, 4, or 5 meals. Each plan is designed to help you reach your calorie goal while still enjoying delicious and satisfying meals.

Need more variety? Try our Meal Generator Tool

1700-Calorie Meal Plan

Option 1: 2 Meals per Day

Meal 1 – Brunch (Approx. 850 calories):

1. Vegetable Omelette with Whole Wheat Toast (650 calories):
   • 4 large eggs (280 calories, 24g protein, 2g carbs, 20g fat)
   • 1/2 cup diced bell peppers (24 calories, 1g protein, 5g carbs, 0g fat)
   • 1/4 cup diced onions (16 calories, 0.5g protein, 4g carbs, 0g fat)
   • 1/4 cup diced tomatoes (8 calories, 0.5g protein, 2g carbs, 0g fat)
   • 1 ounce shredded cheese (110 calories, 7g protein, 1g carbs, 9g fat)
   • 2 slices whole wheat toast (120 calories, 6g protein, 22g carbs, 2g fat)
   • 1 tablespoon olive oil for cooking (90 calories, 0g protein, 0g carbs, 10g fat)
2. Mixed Berries with Greek Yogurt (200 calories):
   • 1/2 cup mixed berries (50 calories, 0.5g protein, 12g carbs, 0.5g fat)
   • 1/2 cup non-fat Greek yogurt (80 calories, 14g protein, 6g carbs, 0g fat)
   • 1 tablespoon honey (70 calories, 0g protein, 17g carbs, 0g fat)

Meal 2 – Dinner (Approx. 850 calories):

1. Grilled Chicken with Quinoa and Roasted Vegetables (750 calories):
   • 8 oz grilled chicken breast (420 calories, 78g protein, 0g carbs, 9g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup roasted vegetables (100 calories, 5g protein, 20g carbs, 0g fat)
   • 1 tablespoon olive oil for cooking (100 calories, 0g protein, 0g carbs, 12g fat)
2. Sparkling Water with Lemon (50 calories):
   • 1 cup sparkling water with a slice of lemon (0 calories, 0g protein, 0g carbs, 0g fat)

Total:

• Calories: Approximately 1700 calories
• Protein: 128 grams
• Carbohydrates: 115 grams
• Fat: 86 grams

Option 2: 3 Meals per Day

Meal 1 – Breakfast (Approx. 500 calories):

1. Scrambled Eggs with Avocado Toast (400 calories):
   • 3 large eggs (210 calories, 18g protein, 1.5g carbs, 15g fat)
   • 1/4 avocado, sliced (59 calories, 0.7g protein, 3g carbs, 5.5g fat)
   • 1 slice whole grain bread (90 calories, 4g protein, 16g carbs, 1.5g fat)
   • 1 teaspoon olive oil for cooking (15 calories, 0g protein, 0g carbs, 1.5g fat)
2. Mixed Berries (100 calories):
   • 1/2 cup mixed berries (50 calories, 0.5g protein, 12g carbs, 0.5g fat)
   • 1/2 cup Greek yogurt (50 calories, 8g protein, 4g carbs, 0g fat)

Meal 2 – Lunch (Approx. 600 calories):

1. Grilled Chicken Salad with Balsamic Vinaigrette (450 calories):
   • 4 oz grilled chicken breast (210 calories, 39g protein, 0g carbs, 4.5g fat)
   • 2 cups mixed greens (40 calories, 4g protein, 8g carbs, 0g fat)
   • 1/4 cup cherry tomatoes (15 calories, 1g protein, 3g carbs, 0g fat)
   • 1/4 cup cucumber slices (4 calories, 0g protein, 1g carbs, 0g fat)
   • 2 tablespoons balsamic vinaigrette dressing (180 calories, 0g protein, 10g carbs, 16g fat)
2. Apple (100 calories):
   • 1 medium apple (100 calories, 0g protein, 25g carbs, 0g fat)

Meal 3 – Dinner (Approx. 600 calories):

1. Salmon with Quinoa and Steamed Broccoli (550 calories):
   • 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup steamed broccoli (79 calories, 5.5g protein, 16g carbs, 1.5g fat)
2. Sparkling Water with Lemon (50 calories):
   • 1 cup sparkling water with a slice of lemon (50 calories, 0g protein, 0g carbs, 0g fat)

Total:

• Calories: Approximately 1700 calories
• Protein: 128 grams
• Carbohydrates: 102 grams
• Fat: 72 grams

Option 3: 4 Meals per Day

Meal 1 – Breakfast (Approx. 400 calories):

1. Scrambled Eggs with Avocado Toast (350 calories):
   • 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
   • 1/4 avocado, sliced (59 calories, 0.7g protein, 3g carbs, 5.5g fat)
   • 1 slice whole grain bread (90 calories, 4g protein, 16g carbs, 1.5g fat)
   • 1 teaspoon olive oil for cooking (15 calories, 0g protein, 0g carbs, 1.5g fat)
2. Mixed Berries (50 calories):
   • 1/2 cup mixed berries (50 calories, 0.5g protein, 12g carbs, 0.5g fat)

Meal 2 – Lunch (Approx. 400 calories):

1. Grilled Chicken Salad with Balsamic Vinaigrette (300 calories):
   • 3 oz grilled chicken breast (105 calories, 19.5g protein, 0g carbs, 2.25g fat)
   • 2 cups mixed greens (20 calories, 2g protein, 4g carbs, 0g fat)
   • 1/4 cup cherry tomatoes (6 calories, 1g protein, 1g carbs, 0g fat)
   • 1/4 cup cucumber slices (4 calories, 0g protein, 1g carbs, 0g fat)
   • 2 tablespoons balsamic vinaigrette dressing (165 calories, 0g protein, 5.5g carbs, 16.5g fat)
2. Apple (100 calories):
   • 1 medium apple (100 calories, 0g protein, 25g carbs, 0g fat)

Meal 3 – Afternoon Snack (Approx. 300 calories):

1. Carrot Sticks with Hummus (200 calories):
   • 1 cup carrot sticks (50 calories, 1g protein, 12g carbs, 0g fat)
   • 2 tablespoons hummus (150 calories, 4g protein, 9g carbs, 12g fat)

Meal 4 – Dinner (Approx. 600 calories):

1. Salmon with Quinoa and Steamed Broccoli (550 calories):
   • 4 oz baked salmon (280 calories, 30g protein, 0g carbs, 17g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup steamed broccoli (69 calories, 5g protein, 14g carbs, 1g fat)
2. Sparkling Water with Lemon (50 calories):
   • 1 cup sparkling water with a slice of lemon (50 calories, 0g protein, 0g carbs, 0g fat)

Total:

• Calories: Approximately 1700 calories
• Protein: 105 grams
• Carbohydrates: 105 grams
• Fat: 70.25 grams

Option 4: 5 Meals per Day

Meal 1 – Breakfast (Approx. 300 calories):

1. Scrambled Eggs with Avocado Toast (250 calories):
   • 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
   • 1/4 avocado, sliced (59 calories, 0.7g protein, 3g carbs, 5.5g fat)
   • 1 slice whole grain bread (90 calories, 4g protein, 16g carbs, 1.5g fat)
   • 1 teaspoon olive oil for cooking (15 calories, 0g protein, 0g carbs, 1.5g fat)
2. Mixed Berries (50 calories):
   • 1/2 cup mixed berries (50 calories, 0.5g protein, 12g carbs, 0.5g fat)

Meal 2 – Mid-Morning Snack (Approx. 200 calories):

1. Greek Yogurt with Honey (200 calories):
   • 1/2 cup non-fat Greek yogurt (100 calories, 17g protein, 8g carbs, 0g fat)
   • 1 tablespoon honey (100 calories, 0g protein, 17g carbs, 0g fat)

Meal 3 – Lunch (Approx. 400 calories):

1. Grilled Chicken Salad with Balsamic Vinaigrette (300 calories):
   • 3 oz grilled chicken breast (105 calories, 19.5g protein, 0g carbs, 2.25g fat)
   • 2 cups mixed greens (20 calories, 2g protein, 4g carbs, 0g fat)
   • 1/4 cup cherry tomatoes (6 calories, 1g protein, 1g carbs, 0g fat)
   • 1/4 cup cucumber slices (4 calories, 0g protein, 1g carbs, 0g fat)
   • 2 tablespoons balsamic vinaigrette dressing (165 calories, 0g protein, 5.5g carbs, 16.5g fat)
2. Apple (100 calories):
   • 1 medium apple (100 calories, 0g protein, 25g carbs, 0g fat)

Meal 4 – Afternoon Snack (Approx. 200 calories):

1. Carrot Sticks with Hummus (200 calories):
   • 1 cup carrot sticks (50 calories, 1g protein, 12g carbs, 0g fat)
   • 2 tablespoons hummus (150 calories, 4g protein, 9g carbs, 12g fat)

Meal 5 – Dinner (Approx. 600 calories):

1. Salmon with Quinoa and Steamed Broccoli (550 calories):
   • 4 oz baked salmon (280 calories, 30g protein, 0g carbs, 17g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup steamed broccoli (69 calories, 5g protein, 14g carbs, 1g fat)
2. Sparkling Water with Lemon (50 calories):
   • 1 cup sparkling water with a slice of lemon (50 calories, 0g protein, 0g carbs, 0g fat)

Total:

• Calories: Approximately 1700 calories
• Protein: 114 grams
• Carbohydrates: 88 grams
• Fat: 76 grams

Who Should Follow A 1700 Calorie Meal Plan

A 1700 calorie meal plan is suitable for individuals who have moderate energy needs and are looking to maintain their weight or gradually lose weight in a healthy manner while still consuming a sufficient amount of calories.

To illustrate, let’s consider Sarah, a 35-year-old female with a moderate activity level. Her Basal Metabolic Rate (BMR) can be calculated using the Mifflin-St Jeor Equation for females:

[BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age in years}) – 161]

Assuming Sarah weighs 65 kg, is 165 cm tall, and is 35 years old:

[BMR = (10 \times 65) + (6.25 \times 165) – (5 \times 35) – 161]
[= 650 + 1031.25 – 175 – 161]
[= 1345.25 \text{ kcal}]

Type of Person	Example	BMR	Goal
Weight Maintenance	Sarah, a 35-year-old female with moderate activity	1345.25 kcal	Maintain weight
Gradual Weight Loss	John, a 45-year-old male with a sedentary lifestyle	Calculated BMR	Lose weight
Active Lifestyle	Emily, a 28-year-old female fitness enthusiast	Calculated BMR	Weight maintenance

In conclusion, individuals like Sarah, aiming for weight maintenance, can benefit from a 1700 calorie meal plan. It’s essential to adjust the meal plan according to individual needs and goals.

Meal Plan Options

2 Meals per day

• Meal 1: Breakfast – 600 calories
• Meal 2: Dinner – 1100 calories

3 Meals per day

• Meal 1: Breakfast – 400 calories
• Meal 2: Lunch – 500 calories
• Meal 3: Dinner – 800 calories

4 Meals per day

• Meal 1: Breakfast – 300 calories
• Meal 2: Snack – 200 calories
• Meal 3: Lunch – 500 calories
• Meal 4: Dinner – 700 calories

5 Meals per day

• Meal 1: Breakfast – 300 calories
• Meal 2: Snack – 100 calories
• Meal 3: Lunch – 400 calories
• Meal 4: Snack – 100 calories
• Meal 5: Dinner – 800 calories