Here's a 7-day sample week with three meals and a snack a day, averaging 1,698 Calories. Build your own day below, or jump to the full week.
Oatmeal banana pancakes 2 pancakes
PBJ Cottage Cheese 1 serving
Yogurt with Carrots & Cucumber 1 serving
Seared Sesame-Crusted Tuna 1 serving
Quick Salsa Baked Beans 1 serving
This 1700 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 1,698 Calories, with 130g protein, 62g fat and 171g carbs (including 32g of fiber). Protein is high for a general plan, at 31% of Calories.
Protein Power Oats 1
serving
Toast with Tomato and Hummus 1
serving
Tuna and Hummus ½
serving
Chicken Philly Salad 1
serving
Carrots with Hummus 1
serving
Veggie Omelet 1
serving
Apples and Almond Butter 1
apple
Greek Yogurt with Mixed Berries 1
serving
Tuna in Cucumber Cups 1
serving
Chicken Fajitas 1
serving
Simple Spinach Salad 1
serving
Strawberry Banana Protein Shake 1
serving Protein Power Oats 1
serving Toast with Tomato and Hummus 1
serving
Peach Protein Smoothie 1
shake
Almonds ½
ounce
Spicy Chicken Soup 1
serving
Lettuce Cucumber Walnut Salad 1
serving
Protein Silver Dollar Blueberry Pancakes 1
serving
Apple Toast 1
serving
Greek Yogurt and Berry Parfait 1
serving Simple Spinach Salad 1
serving
One Pan Balsamic Chicken and Veggies 1
serving Carrots with Hummus 1
serving Protein Power Oats 1
serving Toast with Tomato and Hummus 1
serving Greek Yogurt with Mixed Berries 1
serving Tuna in Cucumber Cups 1
serving Spicy Chicken Soup 1
serving
Peppers Cucumber & Avocado Salad 1
serving
Peaches & Almond Butter on Toast 1
serving Protein Silver Dollar Blueberry Pancakes 1
serving Apple Toast 1
serving
Greek Yogurt with Blue and Blackberries 1
serving
Peach Caprese Salad 1
serving Chicken Fajitas 1
serving Carrots with Hummus 1
serving Protein Power Oats 1
serving
Cottage Cheese and Strawberry Toast 1
serving Greek Yogurt and Berry Parfait 1
serving Almonds ½
ounce Spicy Chicken Soup 1
serving Lettuce Cucumber Walnut Salad 1
serving Strawberry Banana Protein Shake 1
servingHow many Calories you need depends on your age, sex, size and how active you are. Here's what 1,700 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.
| Example person | Maintenance Calories | At 1,700 Calories a day |
|---|---|---|
| Woman, 35, 5'5", 150 lb, desk job | 1,650 | Close to maintenance, so weight should stay about the same. |
| Same woman, works out 3 to 4 times a week | 1,890 | About 190 Calories under maintenance, or roughly 0.4 lb lost a week. |
| Man, 35, 5'10", 180 lb, desk job | 2,110 | About 410 Calories under maintenance, or roughly 0.8 lb lost a week. |
| Same man, works out 3 to 4 times a week | 2,420 | About 720 Calories under maintenance, or roughly 1.4 lb lost a week. |
These are estimates, and everyone's different. Treat them as a starting point, and adjust based on how your weight changes over a few weeks.
Want a little less or more? See the 1600 Calorie Meal Plan or the 1800 Calorie Meal Plan.
1700 Calorie Keto Meal Plan 50g net carbs a day or less, about 12% of Calories
1700 Calorie Vegan Meal Plan Plants only, no animal products
1700 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1700 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1700 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1700 Calorie Low Carb Meal Plan 106g carbs a day or less, 25% of Calories
1700 Calorie Low Fat Meal Plan 56g fat a day or less, 30% of Calories
1700 Calorie High Protein Meal Plan At least 149g protein a day, 35% of Calories
1700 Calorie Gluten Free Meal Plan Every meal free of gluten
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
