Meal Plans 7-Day, 1,700-Calorie Meal Plan & Recipe Prep By Cara Rosenbloom, RD Cara Rosenbloom, RD Facebook LinkedIn Twitter Cara Rosenbloom RD is a dietitian, journalist, book author, and the founder of Words to Eat By, a nutrition communications company in Toronto, ON. Learn about our editorial process Published on September 01, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Jonathan Valdez, RDN, CDCES, CPT Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT Facebook Twitter Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Learn about our Medical Review Board Print Verywell / Zackary Angeline Table of Contents View All Table of Contents Why Nutrition is Important for a 1,700-Calorie Diet Meal Planning Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 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. Download the 7-Day 1,700-Calorie Meal Plan Download the Meal Plan 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 pear1 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 popcorn2 tablespoons almonds2 tablespoons raisins Micronutrients: 168 calories, 4 grams protein, 25 grams carbohydrates, and 8 grams fat Dinner 3 ounces broiled salmon1 cup quinoa1 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 cookies1 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 guacamole1-ounce reduced-fat cheddar cheese1 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 egg1 medium apple Macronutrients: 408 calories, 13 grams protein, 48 grams carbohydrates, 21 grams fat Snack 15 grams dark chocolate2 tablespoons almonds2 tablespoons raisins Micronutrients: 220 calories, 4 grams protein, 28 grams carbohydrates, and 12 grams fat Dinner 3 ounces shrimp1 cup brown rice1 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 popcorn1 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 spinach1 cup red pepper sticks Micronutrients: 382 calories, 32 grams protein, 42 grams carbohydrates, and 11 grams fat Snack 1/2 cup plain nonfat Greek yogurt1 cup strawberries2 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 apple1-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 grapes2 tablespoons almonds Macronutrients: approximately 140 calories, 3 grams protein, 19 grams carbohydrates, and 7 grams fat Lunch Three ounces salmon1/2 cup brown rice1 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 vinaigrette3 ounces grilled chicken1 cup cooked quinoa Micronutrients: 532 calories, 36 grams protein, 53 grams carbohydrates, and 20 grams fat Snack 2 cups air-popped popcorn15 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 chicken2 cups kale salad with 2 teaspoons olive oil vinaigrette and 1 tablespoon walnuts1 small whole grain roll Macronutrients: 403 calories, 34 grams protein, 33 grams carbohydrates, 17 grams fat Snack 1/4 cup hummus1 cup carrot sticks Macronutrients: 150 calories, 5 grams protein, 20 grams carbohydrates, 6 grams fat Dinner 1 cup black beans1 cup brown rice1 cup diced red pepper1 medium diced tomato2 tablespoons guacamole Micronutrients: 528 calories, 22 grams protein, 100 grams carbohydrates, and 7 grams fat Snack One banana1 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 butterOne slice 100% whole wheat bread1 medium tomato Micronutrients: 296 calories, 18 grams protein, 24 grams carbohydrates, and 16 grams fat Snack One container (5.3 ounces) vanilla Greek yogurt1 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 vinaigrette3 ounces canned tuna1 small whole grain rollOne orange Micronutrients: 440 calories, 30 grams protein, 59 grams carbohydrates, and 16 grams fat Snack 1/4 cup hummus 1 cup broccoli florets Macronutrients: 131 calories, 7 grams protein, 14 grams carbohydrates, 6 grams fat Dinner 2 cups lettuce1 small diced tomato1 cup chickpeas2 teaspoons salad dressingOne 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 bread2 hard-boiled eggs mixed with 1 teaspoon mayonnaiseOne tomato Macronutrients: 296 calories, 18 grams protein, 24 grams carbohydrates, 16 grams fat Snack One orange2 tablespoons mixed nuts Macronutrients: 171 calories, 7 grams protein, 29 grams carbohydrates, 14 grams fat Lunch 1 cup cooked pasta1 cup spinach and 1 cup cauliflower stir-fried in 2 teaspoons olive oil3 ounces grilled chicken Macronutrients: 414 calories, 36 grams protein, 44 grams carbohydrates, 13 grams fat Snack 1 ounce cheddar cheese1 medium apple Macronutrients: 183 calories, 9 grams protein, 26 grams carbohydrates, 7 grams fat Dinner 4 ounces grilled trout10 asparagus spears1 cup brown rice Macronutrients: 483 calories, 32 grams protein, 50 grams carbohydrates, 16 grams fat Snack 1 cup strawberries1 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. Best Healthy Meal Delivery Services 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. USDA. Dietary Guidelines for Americans. 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. 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