7-Day, 1,700-Calorie Meal Plan & Recipe Prep

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At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

Meal planning helps keep you organized so you can shop for ingredients and prepare nutritious meals and snacks each week. If you are trying to reach a specific calorie goal, meal plans can also outline the correct portion size. If you're looking for a 1,700-calorie per day meal plan, this is made up of three meals and three snacks daily, to keep you energized and satisfied.  

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition is Important for a 1,700-Calorie Diet

Nutrient-dense foods should make up the bulk of a 1,700-calorie daily diet, with a bit of wiggle room for sweets and treats. The Dietary Guidelines for Americans recommend choosing foods from a variety of food groups in order to get all of the nutrients that the body requires.

The food groups are vegetables, fruits, grains, dairy, and protein foods. The guidelines also recommend that Americans consume limited amounts of added sugars, saturated fat, and sodium.

Foods high in sugars or saturated fat, such as soda, fast food, and candy, provide calories but lack significant amounts of beneficial fiber, vitamins, and minerals. Although there is room in a balanced diet for most types of food, we do not want to get 1,700 calories only from these nutrient-sparse foods. Consequently, the bulk of this meal plan is made from whole, nutrient-dense foods, with a few treats added here and there.

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 1,700 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a health care provider to assess and plan for your dietary needs more accurately.

This 7-day meal plan includes breakfast, lunch, dinner, and three snacks. It has a good balance of carbohydrates (mostly from whole grains, vegetables, fruit and beans), protein, and healthy fats, which mirrors the recommendations from the dietary guidelines for Americans. 

If there are certain foods that you don't enjoy, feel free to swap them out and replace them with something that you prefer, but try to stay within the same category. For example, you can substitute a cup of rice with a cup of pasta or quinoa. Or perhaps you will swap out cauliflower for broccoli or green beans.

It's also important to keep cooking methods in mind when you swap out foods. For example, swap grilled chicken for grilled fish, but not deep-fried fish, which has more calories and will skew the calorie count.

Day 1

Breakfast

  • 3/4 cup plan nonfat Greek yogurt
  • 1/4 cup granola
  • 1 cup strawberries

Macronutrients: approximately 298 calories, 21 grams protein, 31 grams carbohydrates, and 8 grams fat

Snack

  • 1 medium pear
  • 1 ounce mozzarella cheese

Macronutrients: approximately 183 calories, 9 grams protein, 26 grams carbohydrates, and 7 grams fat

Lunch

  • Two slices whole grain bread with 3 ounces roast turkey breast, 1 medium tomato, and 1 teaspoon mayonnaise
  • 1 cup blueberries

Micronutrients: 407 calories, 24 grams protein, 66 grams carbohydrates, and 9 grams fat

Snack

  • 1 cup air-popped popcorn
  • 2 tablespoons almonds
  • 2 tablespoons raisins

Micronutrients: 168 calories, 4 grams protein, 25 grams carbohydrates, and 8 grams fat

Dinner

  • 3 ounces broiled salmon
  • 1 cup quinoa
  • 1 cup mixed cauliflower and broccoli with 2 teaspoons of olive oil vinaigrette

Micronutrients: 473 calories, 32 grams protein, 45 grams carbohydrates, and 19 grams fat

Snack

  • 2 small chocolate chip cookies
  • 1 cup skim milk

Micronutrients: 181 calories, 9 grams protein, 25 grams carbohydrates, and 6 grams fat

Daily Totals: 1,710 calories, 99 grams protein, 218 grams carbohydrates, and 57 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

  • One slice whole wheat toast with 2 tablespoons guacamole
  • 1-ounce reduced-fat cheddar cheese
  • 1 cup strawberries

Micronutrients: 277 calories, 14 grams protein, 33 grams carbohydrates, and 11 grams fat

Snack

  • 1/2 cup plain nonfat Greek yogurt
  • 1 cup strawberries
  • 2 tablespoons granola

Micronutrients: 166 calories, 15 grams protein, 16 grams carbohydrates, and 5 grams fat

Lunch

  • One slice whole wheat bread topped with 1/2 avocado, mashed and one fried egg
  • 1 medium apple

Macronutrients: 408 calories, 13 grams protein, 48 grams carbohydrates, 21 grams fat

Snack

  • 15 grams dark chocolate
  • 2 tablespoons almonds
  • 2 tablespoons raisins

Micronutrients: 220 calories, 4 grams protein, 28 grams carbohydrates, and 12 grams fat

Dinner

  • 3 ounces shrimp
  • 1 cup brown rice
  • 1 cup red peppers and 1 cup broccoli stir-fired in 2 teaspoons of olive oil

Micronutrients: 458 calories, 29 grams protein, 59 grams carbohydrates, and 12 grams fat

Snack

  • 2 cups air-popped popcorn
  • 1 medium apple

Micronutrients: 157 calories, 3 grams protein, 37 grams carbohydrates, and 2 grams fat

Daily Totals: 1,686 calories, 78 grams protein, 221 grams carbohydrates, and 63 grams fat

Day 3

Breakfast

  • One packet plain oatmeal made with 2/3 cup of skim milk
  • One banana
  • 1 tablespoon walnuts

Micronutrients: 301 calories, 12 grams protein, 55 grams carbohydrates, and 6 grams fat

Snack

  • 1 cup edamame (shelled)

Micronutrients: 189 calories, 17 grams protein, 15 grams carbohydrates, and 8 grams fat

Lunch

  • Two slices whole grain bread with 3 ounces canned tuna mixed with 2 teaspoons mayonnaise and 1 cup spinach
  • 1 cup red pepper sticks

Micronutrients: 382 calories, 32 grams protein, 42 grams carbohydrates, and 11 grams fat

Snack

  • 1/2 cup plain nonfat Greek yogurt
  • 1 cup strawberries
  • 2 tablespoons granola

Micronutrients: 166 calories, 15 grams protein, 16 grams carbohydrates, and 5 grams fat

Dinner

  • 3 ounces grilled chicken
  • 1 cup broccoli and 1 cup kale stir-fried in 2 teaspoons olive oil
  • 1 cup pasta with 1/4 cup tomato sauce

Micronutrients: 501 calories, 39 grams protein, 59 grams carbohydrates, and 15 grams fat

Snack

  • 1 medium apple
  • 1-ounce cheddar cheese

Macronutrients: approximately 183 calories, 9 grams protein, 26 grams carbohydrates, and 7 grams fat

Daily Totals: 1,722 calories, 124 grams protein, 214 grams carbohydrates, and 52 grams fat

Day 4

Breakfast

  • Smoothie made with 1 cup plain nonfat Greek yogurt, one banana, half-cup almond milk, and 1 tablespoon of peanut butter

Macronutrients: approximately 334 calories, 28 grams protein, 42 grams carbohydrates, and 10 grams fat

Snack

  • 1 cup grapes
  • 2 tablespoons almonds

Macronutrients: approximately 140 calories, 3 grams protein, 19 grams carbohydrates, and 7 grams fat

Lunch

  • Three ounces salmon
  • 1/2 cup brown rice
  • 1 cup red pepper slices

Macronutrients: approximately 391 calories, 28 grams protein, 52 grams carbohydrates, and 8 grams fat

Snack

  • 1/4 cup roasted chickpeas
  • 2 tablespoons raisins

Macronutrients: approximately 189 calories, 5 grams protein, 32 grams carbohydrates, and 6 grams fat

Dinner

  • Salad made with 2 cups spinach, 1 cup diced carrots, 1 tablespoon olive oil vinaigrette
  • 3 ounces grilled chicken
  • 1 cup cooked quinoa

Micronutrients: 532 calories, 36 grams protein, 53 grams carbohydrates, and 20 grams fat

Snack

  • 2 cups air-popped popcorn
  • 15 grams dark chocolate

Micronutrients: 145 calories, 3 grams protein, 21 grams carbohydrates, and 6 grams fat

Daily Totals: 1,761 calories, 103 grams protein, 219 grams carbohydrates, and 57 grams fat

Day 5

Breakfast

  • 1 cup nonfat plain Greek yogurt
  • 1 cup blueberries
  • 2 tablespoons unsalted almonds

Macronutrients: 295 calories, 27 grams protein, 32 grams carbohydrates, 9 grams fat

Snack

  • 2 cups air-popped popcorn
  • 1 tablespoon dark chocolate chips

Macronutrients: 145 calories, 3 grams protein, 21 grams carbohydrates, 6 grams fat

Lunch

  • 3 ounces grilled chicken
  • 2 cups kale salad with 2 teaspoons olive oil vinaigrette and 1 tablespoon walnuts
  • 1 small whole grain roll

Macronutrients: 403 calories, 34 grams protein, 33 grams carbohydrates, 17 grams fat

Snack

  • 1/4 cup hummus
  • 1 cup carrot sticks

Macronutrients: 150 calories, 5 grams protein, 20 grams carbohydrates, 6 grams fat

Dinner

  • 1 cup black beans
  • 1 cup brown rice
  • 1 cup diced red pepper
  • 1 medium diced tomato
  • 2 tablespoons guacamole

Micronutrients: 528 calories, 22 grams protein, 100 grams carbohydrates, and 7 grams fat

Snack

  • One banana
  • 1 tablespoon peanut butter

Micronutrients: 200 calories, 5 grams protein, 30 grams carbohydrates, and 8 grams fat

Daily Totals: 1,720 calories, 96 grams protein, 236 grams carbohydrates, and 53 grams fat

Day 6

Breakfast

  • Two eggs, fried in 1 teaspoon butter
  • One slice 100% whole wheat bread
  • 1 medium tomato

Micronutrients: 296 calories, 18 grams protein, 24 grams carbohydrates, and 16 grams fat

Snack

  • One container (5.3 ounces) vanilla Greek yogurt
  • 1 cup strawberries

Macronutrients: 166 calories, 14 grams protein, 28 grams carbohydrates, 0 grams fat

Lunch

  • 2 cups spinach salad and 1 cup sliced green beans with 1 tablespoon olive oil vinaigrette
  • 3 ounces canned tuna
  • 1 small whole grain roll
  • One orange

Micronutrients: 440 calories, 30 grams protein, 59 grams carbohydrates, and 16 grams fat

Snack

Macronutrients: 131 calories, 7 grams protein, 14 grams carbohydrates, 6 grams fat

Dinner

  • 2 cups lettuce
  • 1 small diced tomato
  • 1 cup chickpeas
  • 2 teaspoons salad dressing
  • One slice whole grain toast with 1 teaspoon butter

Micronutrients: 536 calories, 18 grams protein, 85 grams carbohydrates, and 17 grams fat

Snack

  • 1/2 cup ice cream

Micronutrients: 137 calories, 2 grams protein, 16 grams carbohydrates, and 7 grams fat

Daily Totals: 1,709 calories, 89 grams protein, 226 grams carbohydrates, and 62 grams fat

Day 7

Breakfast

  • One slice 100% whole wheat bread
  • 2 hard-boiled eggs mixed with 1 teaspoon mayonnaise
  • One tomato

Macronutrients: 296 calories, 18 grams protein, 24 grams carbohydrates, 16 grams fat

Snack

  • One orange
  • 2 tablespoons mixed nuts

Macronutrients: 171 calories, 7 grams protein, 29 grams carbohydrates, 14 grams fat

Lunch

  • 1 cup cooked pasta
  • 1 cup spinach and 1 cup cauliflower stir-fried in 2 teaspoons olive oil
  • 3 ounces grilled chicken

Macronutrients: 414 calories, 36 grams protein, 44 grams carbohydrates, 13 grams fat

Snack

  • 1 ounce cheddar cheese
  • 1 medium apple

Macronutrients: 183 calories, 9 grams protein, 26 grams carbohydrates, 7 grams fat

Dinner

  • 4 ounces grilled trout
  • 10 asparagus spears
  • 1 cup brown rice

Macronutrients: 483 calories, 32 grams protein, 50 grams carbohydrates, 16 grams fat

Snack

  • 1 cup strawberries
  • 1 tablespoon chocolate chips

Macronutrients: 132 calories, 2 grams protein, 21 grams carbohydrates, 5 grams fat

Daily Totals: 1,679 calories, 102 grams protein, 194 grams carbohydrates, and 71 grams fat

How to Meal Plan for a 1,700-Calorie Diet

  • Flexibility is built in. You can still reach the 1,700 calorie level daily even if you mix up the timing of meals and snacks each day. For example, if you prefer to eat more at breakfast and less at dinner, you can easily move 100 calories from one meal to the next. Or, perhaps you don't want to snack three times per day. You can have two snacks, and add the final snack to your meal.
  • Snacks are interchangeable. Within each day, the three snacks can be switched. So, if popcorn is slated as the after-dinner snack but you prefer to eat it in the morning, go ahead!
  • Portion sizes dictate calories. This meal plan was specifically created for 1,700 calories, which is based on the serving size for each meal and snack. If you eat larger portions, you will take in more calories. If you eat smaller portions, you will take in fewer calories.

A Word From Verywell

This meal plan can help you determine the portion sizes of meals and snacks that make up a daily 1,700-calorie diet. To find out if 1,700 calories per day is right for you, speak with a healthcare provider or a registered dietitian on a customized meal plan.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.

2 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. USDA. Dietary Guidelines for Americans.

  2. Academy of Nutrition and Dietetics. How much water do you need? 

By Cara Rosenbloom, RD
 Cara Rosenbloom RD is a dietitian, journalist, book author, and the founder of Words to Eat By, a nutrition communications company in Toronto, ON.