Eat Well Strategies Sample Menus for a 1,700 Low-Calorie Diet By Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Shereen Lehman, MS Reviewed by Reviewed by Marisa Moore, RDN, MBA on July 31, 2020 pinterest instagram Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. She is also the founder of Marisa Moore Nutrition. Learn about our Review Board Marisa Moore, RDN, MBA Updated on August 03, 2020 Print George Doyle/Stockbyte/Getty Images Changing your diet and cutting calories usually aren't easy unless you have a solid plan, including daily meal plans and a complete shopping list. A few kitchen tools also come in handy, such as measuring cups, measuring spoons, and a kitchen scale, which you can use to measure portions until you get used to estimating serving sizes. It's always a good idea to speak with your healthcare provider before making any major changes to your current diet. This is especially true if you have any health conditions or concerns. Plan Ahead Start by planning your meals and snacks for a few days or maybe a week, depending on how often you go grocery shopping. Compile a shopping list with the ingredients for all of your meals so you can stock your kitchen with the foods you need. Buy the foods that fit your meal plans and avoid the high-calorie foods and treats that can derail your effort. Pack your lunch if you work or go to school, so you can control what you eat. If you do dine at a restaurant, choose a salad (go easy on the dressing and other high-calorie toppings), vegetable soup, a nourish bowl or wrap made with leafy greens, a turkey or chicken burger, or a grilled salmon bowl, for example. To plan low-calorie meals, you'll need to know how many calories are in the foods you eat. There are many diet and nutrition apps that can help. It's also important to choose nutrient-dense foods. Since you're cutting calories, you'll need to make every calorie count. High-fiber, low-calorie fruits and vegetables, whole grains, and low-fat protein sources should make up most of your daily menu. In addition to their nutrient values, fiber and protein are filling and satisfying, which is important when you are consuming fewer calories. Meal planning isn't all that hard, but it can take a little practice, so here are two 1,700-calorie menu examples to get you started. There are also menus available for 1,200 calorie per day and 1,500 calorie per day eating plans, which may be helpful depending on your calorie needs and intake goals. 1,701-Calorie Meal Plan This plan contains no non-nutritive sweeteners, but you can add them if you wish. When preparing food, note that fats such as butter or oil add calories (but also satiating fats). Similarly, if you choose full-fat cheese and milk, you increase calorie count, but also may feel more full and could cut calories elsewhere. Breakfast Two eggs, scrambled One slice 100% whole-grain toast with one tablespoon 100% fruit spread One apple Lunch Chicken wrap: One whole grain tortilla, one-half cup chopped chicken, three tomato slices, one tablespoon light mayonnaise, lots of lettuce, and one ounce shredded cheese One cup milk Dinner One three-ounce sirloin steak One cup cooked green beans One medium sweet potato, baked One small glass red wine Snacks Several glasses of water Three-fourths cup plain yogurt with one tablespoon honey One-half cup raw carrots 14 walnut halves One cup 100% grapefruit juice Nutrition Information Calories: 1701 Fat: 58g (29.6%) Saturated fat: 13g Protein: 106g (24.3%) Carbohydrates: 183g (41.8%) Sodium: 1326mg Sugar: 118g Cholesterol: 551mg Fiber: 26g 1,705-Calorie Menu This menu contains non-nutritive sweeteners, which you can eliminate if you choose (don't substitute sugar or other sweeteners, like honey, or you will add calories). Breakfast One slice 100% whole-grain toast with one tablespoon peanut butter One-half grapefruit with one packet sucralose or stevia sweetener One cup non-fat milk Lunch Salad: Two cups mixed greens, one-half can artichoke hearts, six cucumber slices, three ounces cooked shrimp, one-half cup cherry tomatoes, and two tablespoons balsamic vinegar as a dressing. Include avocado, extra virgin olive oil, or sunflower seeds to add heart-healthy fat. One small 100% whole-grain dinner roll Diet soda Dinner Burrito: One-half cup cooked chopped chicken, one-ounce shredded cheddar cheese, one tablespoon sour cream, salsa, and lettuce One-half cup brown rice One-half cup black beans One small glass white wine Snacks Two cups air-popped popcorn (no butter; try seasoning with garlic and/or onion powder or salt and pepper) One-half cup raw carrots One serving yogurt One orange One apple with 20 almonds Several glasses of water with slices of lemon or lime Nutrition Information Calories: 1705 Fat: 37g (19.6%) Saturated fat: 9g Protein: 97g (22.7%) Carbohydrates: 227g (53.3%) Sodium: 1717mg Sugar: 78g Cholesterol: 260mg Fiber: 39g A Word From Verywell As these menus show, it is possible to plan meals that are low in calories but still provide nutrients and energy. However, everyone's needs are different. Use a calorie calculator to determine a daily calorie total that's healthy for you and will help you meet your goals. What Is a Calorie in Food and Exercise? Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article 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. Skerrett PJ, Willett WC. Essentials of healthy eating: A guide. J Midwifery Womens Health. 2010;55(6):492-501. doi:10.1016/j.jmwh.2010.06.019