If you’re reading this, you might be considering to follow a 1700-calorie meal plan. That’s great! Counting calories can be a fantastic way to take control of your diet. But it’s not about losing or maintaining weight, it’s making sure your body gets what it needs to stay healthy!
Understanding Caloric Needs
The concept of a 1700 calorie meal plan might sound quite specific, but it’s essential to remember that it’s not a one-size-fits-all kind of deal.
Your body’s calorie needs depend on several factors. Age is one of these, as we age, our metabolism often slows down, which means we need fewer calories.
Gender also plays a role. On average, men tend to require more calories than women due to having more muscle mass.
Another important factor is your physical activity level. If you’re someone who workout regularly, you’ll burn more calories than someone who is less active. This means you’ll need to eat more to fuel your body and keep it running smoothly.
A 1700 calorie meal plan can be great if you’re aiming to manage your weight. For some, it might lead to weight loss, while for others, it could help maintain their current weight. It could also be used to gain weight if it represents an increase in what you’re used to eating.
But remember, improving overall health isn’t just about calories. It’s about making sure those calories come from nutritious foods.
Before you embark on this or any diet plan, it’s a smart idea to have a chat with your doctor. They can help you understand your unique caloric needs and make sure a 1700 calorie plan is a good fit for you.
What to Include in a 1700 Calorie Diet
Now, let’s get to the tasty part, food!
A well-rounded diet involves a balance of proteins, fats, and carbohydrates. These are known as macronutrients, and they each have a vital role in keeping your body working as it should.
Proteins are like the building blocks of your body. They’re used to build and repair tissues, make enzymes, and much more. High-protein foods include things like lean meats, poultry, fish, beans, and dairy products.
Fats often get a bad reputation, but they’re actually really important. They give you energy, support cell growth, and help protect your organs, etc. Healthy fats can be found in foods like avocados, nuts, seeds, and oily fish.
Carbohydrates are your body’s main source of energy. They’re broken down into glucose, which is used by your body’s cells. Whole grains, fruits, vegetables, and beans are all excellent sources of healthy carbs.
But we can’t forget about the rest of the cast. Fiber, vitamins, and minerals might not be the stars of the show, but they’re absolutely essential for a healthy diet.
Fiber helps with digestion and keeps you feeling full, while vitamins and minerals have a whole host of roles, from keeping your bones strong to helping your blood clot.
In a 1700-calorie diet, you’ll want to focus on whole, unprocessed foods as these are generally more nutrient-dense.
That means they pack a lot of bang for your buck, nutritionally speaking. Try to steer clear of foods high in added sugars or unhealthy fats, like fried foods, sugary drinks, and most fast food.
It might sound like a lot to take in, but don’t worry. Once you get started, it’ll become second nature, and I’m here to guide you along the way!
Sample 1700 Calorie Meal Plan
Now we’re getting to the fun part! I’ve created a week-long meal plan to help you get started.
Keep in mind that portion sizes and calories can vary based on the specific brand or type of ingredient you’re using, so it’s always good to check food labels and adjust as needed.
Day 1
- Breakfast: Overnight oats with blueberries and honey (300 calories)
- Snack: A small apple and 10 almonds (150 calories)
- Lunch: Turkey and avocado wrap (400 calories)
- Snack: Greek yogurt with a tablespoon of chia seeds (150 calories)
- Dinner: Grilled salmon with quinoa and steamed broccoli (1 cup) (500 calories)
- Snack: Carrot sticks with 2 tablespoons of hummus (200 calories)
Day 2
- Breakfast: Scrambled eggs with whole grain toast and orange (350 calories)
- Snack: 1/2 a cup of cottage cheese and pineapple (200 calories)
- Lunch: Quinoa salad with mixed vegetables and chickpeas (400 calories)
- Snack: A handful of mixed nuts (150 calories)
- Dinner: Baked chicken breast with sweet potato and green beans (500 calories)
- Snack: A medium banana with a teaspoon of almond butter (100 calories)
Day 3
- Breakfast: Spinach banana yoghurt smoothie (350 calories)
- Snack: A cup of grapes and a cheese stick (200 calories)
- Lunch: Whole grain pasta with side salad (400 calories)
- Snack: A hard-boiled egg and a medium apple (200 calories)
- Dinner: Tofu veggie stir-fry with brown rice (450 calories)
- Snack: A cup of strawberries with a dollop of whipped cream (100 calories)
Day 4
- Breakfast: Whole grain waffles with maple syrup and raspberries (350 calories)
- Snack: A small peach and 10 almonds (150 calories)
- Lunch: Chicken salad (400 calories)
- Snack: Greek yogurt with a teaspoon of honey (150 calories)
- Dinner: Baked fish with couscous and asparagus (500 calories)
- Snack: A cup of popcorn and a small square of dark chocolate (150 calories)
Day 5
- Breakfast: Oatmeal topped with banana and cinnamon (350 calories)
- Snack: A cup of cherry tomatoes and a cheese stick (150 calories)
- Lunch: Tuna salad wrap (400 calories)
- Snack: A medium apple with a teaspoon of almond butter (200 calories)
- Dinner: Lean steak with mashed cauliflower and a side salad (500 calories)
- Snack: A cup of blueberries with a dollop of whipped cream (100 calories)
Day 6
- Breakfast: Greek yogurt with mixed berries and granola (350 calories)
- Snack: A medium pear and 10 almonds (200 calories)
- Lunch: Veggie stir-fry with quinoa (400 calories)
- Snack: A hard-boiled egg and a small orange (150 calories)
- Dinner: Grilled shrimp with brown rice and mixed vegetables (500 calories)
- Snack: A cup of raspberries and a small square of dark chocolate (100 calories)
Day 7
- Breakfast: Scrambled eggs with whole grain toast and blueberries (350 calories)
- Snack: A cup of cucumber slices and 2 tablespoons of hummus (150 calories)
- Lunch: Turkey and cheese sandwich (400 calories)
- Snack: Greek yogurt with a tablespoon of chia seeds (150 calories)
- Dinner: Baked chicken breast with sweet potato and roasted Brussels sprouts (500 calories)
- Snack: A small apple and a cheese stick (150 calories)
Meal Plan Recipes
Let’s dive into the recipes for the meals outlined in our 1700 calorie meal plan. We’ve prepared straightforward, step-by-step instructions to help you whip up these balanced and nutritious meals.
Breakfasts
Day 1: Overnight oats with blueberries and honey
Servings: 1
Ingredients
- 1/2 cup old-fashioned oats
- 1/2 cup unsweetened almond milk (or any milk you prefer)
- 1/2 cup blueberries
- 1 teaspoon honey
- Optional toppings: a sprinkle of chia seeds, sliced almonds, or a dash of cinnamon
Steps
- In a mason jar or any container with a lid, mix the oats and almond milk.
- Add in the blueberries.
- Drizzle with honey.
- Cover the jar and refrigerate overnight.
- In the morning, stir the oats and add a little more milk if they’re too thick for your liking. Add any additional toppings you prefer, and enjoy!
Day 2: Scrambled eggs with whole grain toast and orange
Servings: 1
Ingredients
- 2 large eggs
- 1 slice of whole grain bread
- 1 small orange
- Salt and pepper to taste
- Optional: a dash of herbs like chives or parsley
Steps
- Crack the eggs into a bowl and whisk until the yolks and whites are fully combined. Season with salt and pepper.
- Heat a non-stick pan over medium heat.
- Pour the eggs into the pan and let them cook undisturbed for a few moments until they start to set around the edges.
- Stir the eggs with a spatula, pushing them from the edges toward the center. Continue to cook, stirring occasionally, until they’re mostly cooked but still slightly runny.
- Remove from heat and let the residual heat finish cooking the eggs. They should be soft and slightly creamy.
- Toast your bread and serve on the side, along with the orange. Sprinkle with herbs if desired.
Day 3: Spinach banana yoghurt smoothie
Servings: 1
Ingredients
- 1 ripe banana
- 1 cup fresh spinach
- 1/2 cup Greek yogurt
- 1 tablespoon ground flax seeds
- Optional: a few ice cubes
Steps
- Place all the ingredients in a blender.
- Blend on high until the smoothie is smooth and creamy. Add a splash of water or a few ice cubes if you prefer it colder or thinner.
- Pour into a glass and enjoy!
Day 4: Whole grain waffles with maple syrup and raspberries
Servings: 1
Ingredients
- 2 frozen whole grain waffles
- 1 teaspoon maple syrup
- 1/2 cup fresh raspberries
Steps
- Toast the waffles according to the package instructions.
- Drizzle each waffle with half of the maple syrup.
- Top with raspberries.
- Enjoy while the waffles are still warm!
Day 5: Oatmeal topped with banana and cinnamon
Servings: 1
Ingredients
- 1/2 cup old-fashioned oats
- 1 cup milk of your choice
- 1 small banana, sliced
- A sprinkle of cinnamon
Steps
- In a small saucepan, bring the milk to a low boil.
- Stir in the oats and reduce heat to a simmer.
- Cook the oats, stirring occasionally, for about 10 minutes until the oats are your desired consistency.
- Transfer the oatmeal to a bowl.
- Top with the banana slices and a sprinkle of cinnamon. Enjoy!
Day 6: Greek yogurt with mixed berries and granola
Servings: 1
Ingredients
- 1 cup Greek yogurt
- 1/2 cup mixed berries (like blueberries, raspberries, and strawberries)
- A sprinkle of granola
Steps
- In a bowl, layer the Greek yogurt, mixed berries, and granola.
- Enjoy as is, or mix it up to combine the flavors.
Day 7: Scrambled eggs with whole grain toast and blueberries
Servings: 1
Ingredients
- 2 large eggs
- 1 slice of whole grain bread
- 1/2 cup blueberries
- Salt and pepper to taste
- Optional: a dash of herbs like chives or parsley
Steps
- Crack the eggs into a bowl and whisk until the yolks and whites are fully combined. Season with salt and pepper.
- Heat a non-stick pan over medium heat.
- Pour the eggs into the pan and let them cook undisturbed for a few moments until they start to set around the edges.
- Stir the eggs with a spatula, pushing them from the edges toward the center. Continue to cook, stirring occasionally, until they’re mostly cooked but still slightly runny.
- Remove from heat and let the residual heat finish cooking the eggs. They should be soft and slightly creamy.
- Toast your bread and serve on the side, along with the blueberries. Sprinkle with herbs if desired.
Lunches
Day 1: Turkey and avocado wrap
Servings: 1
Ingredients
- 1 whole grain tortilla
- 3 ounces of sliced turkey
- 1/2 of a ripe avocado, sliced
- Handful of mixed greens
- Salt and pepper to taste
Steps
- Lay the tortilla flat and arrange the turkey slices in the middle.
- Add the sliced avocado on top of the turkey.
- Add the mixed greens on top of the avocado.
- Season with salt and pepper.
- Roll the tortilla, tucking in the ends as you go.
- Cut in half and serve.
Day 2: Quinoa salad with mixed vegetables and chickpeas
Servings: 1
Ingredients
- 1/2 cup cooked quinoa
- 1/2 cup canned chickpeas, drained and rinsed
- 1 cup mixed vegetables of your choice (such as bell pepper, cucumber, cherry tomatoes), chopped
- 1 tablespoon of olive oil
- Juice of 1/2 lemon
- Salt and pepper to taste
Steps
- In a large bowl, combine the quinoa, chickpeas, and vegetables.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Serve chilled.
Day 3: Whole grain pasta with side salad
Servings: 1
Ingredients
- 1 cup cooked whole grain pasta
- 1/2 cup marinara sauce
- 1 cup mixed salad greens
- 1 tablespoon vinaigrette dressing
Steps
- Heat the marinara sauce in a small saucepan over medium heat until warm.
- Toss the pasta in the sauce until well coated.
- In a separate bowl, toss the salad greens with the vinaigrette dressing.
- Serve the pasta with the side salad.
Day 4: Chicken salad
Servings: 1
Ingredients
- 4 oz. cooked chicken breast, sliced or cubed
- 2 cups mixed salad greens
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, sliced
- 1 tablespoon vinaigrette dressing
Steps
- In a large bowl, combine the salad greens, cherry tomatoes, and cucumber.
- Top the salad with the chicken.
- Drizzle with the vinaigrette dressing and toss to combine.
- Serve immediately.
Day 5: Tuna salad wrap
Servings: 1
Ingredients
- 1 can of tuna in water, drained
- 1 tablespoon mayonnaise (or Greek yogurt for a healthier option)
- 1 whole grain tortilla
- 1/2 cup mixed salad greens
- 1 medium carrot, peeled and cut into sticks
Steps
- In a small bowl, mix together the drained tuna and mayonnaise until well combined.
- Lay the tortilla flat and spread the tuna salad in the middle.
- Add the mixed salad greens on top of the tuna salad.
- Roll the tortilla, tucking in the ends as you go.
- Serve with the carrot sticks on the side.
Day 6: Veggie stir-fry with quinoa
Servings: 1
Ingredients
- 2 cups mixed vegetables (like bell pepper, broccoli, and snap peas), chopped
- 1 tablespoon olive oil
- 1/2 cup cooked quinoa
- Salt and pepper to taste
Steps
- Heat the olive oil in a large pan over medium heat.
- Add the vegetables to the pan and stir-fry until they’re tender and slightly browned.
- Season with salt and pepper.
- Serve the stir-fry over the quinoa.
Day 7: Turkey and cheese sandwich
Servings: 1
Ingredients
- 2 slices whole grain bread
- 3 ounces of sliced turkey
- 1 slice of your favorite cheese
- 1/2 cup mixed salad greens
- 1 tablespoon mayonnaise or mustard
Steps
- Spread the mayonnaise (or mustard) on one side of each slice of bread.
- On one slice, add the turkey and cheese.
- Top with the salad greens and the second slice of bread.
- Serve as is or cut in half.
Dinners
Day 1: Grilled salmon with quinoa and steamed broccoli
Servings: 1
Ingredients
- 4 oz. salmon fillet
- 1/2 cup quinoa
- 1 cup broccoli florets
- Olive oil
- Salt and pepper
Steps
- Heat the grill or grill pan over medium-high heat. Season the salmon with salt, pepper, and a drizzle of olive oil. Grill the salmon for about 4-5 minutes on each side or until it’s cooked to your liking.
- While the salmon is cooking, rinse the quinoa under cold water and drain. Add quinoa to a pot with 1 cup of water and bring it to a boil. Reduce the heat to low, cover, and let it simmer for 15 minutes, or until all the water is absorbed.
- Steam the broccoli florets until they are bright green and tender, about 5 minutes.
- Serve the grilled salmon with quinoa and steamed broccoli. Enjoy!
Day 2: Baked chicken breast with sweet potato and green beans
Servings: 1
Ingredients
- 4 oz. chicken breast
- 1 medium-sized sweet potato
- 1 cup green beans
- Olive oil
- Salt and pepper
Steps
- Preheat your oven to 400°F (200°C). Season the chicken breast with salt, pepper, and a drizzle of olive oil. Place it on a baking sheet and bake for about 20-25 minutes, or until the chicken is cooked through.
- While the chicken is baking, wash the sweet potato and prick it several times with a fork. Microwave the sweet potato on high for about 5 minutes, or until it’s tender.
- Steam the green beans until they’re bright green and tender, about 5 minutes.
- Serve the baked chicken with the sweet potato and green beans. Enjoy!
Day 3: Tofu veggie stir-fry with brown rice
Servings: 1
Ingredients
- 4 oz. tofu, cubed
- 2 cups mixed vegetables (like bell peppers, carrots, broccoli)
- 1/2 cup brown rice
- 1 tablespoon olive oil
- Salt and pepper
- 2 tablespoons low sodium soy sauce (optional)
Steps
- Start by cooking the brown rice. Rinse the rice under cold water, then add it to a pot with 1 cup of water. Bring it to a boil, reduce the heat to low, cover, and let it simmer for about 45 minutes, or until all the water is absorbed.
- Heat olive oil in a pan over medium heat. Add the tofu cubes, season with salt and pepper, and stir-fry until they’re golden brown on all sides. Remove the tofu and set it aside.
- In the same pan, add the mixed vegetables and stir-fry until they’re tender. Add the tofu back into the pan, stir in soy sauce if using, and heat everything for another 1-2 minutes.
- Serve the tofu veggie stir-fry over the cooked brown rice. Enjoy!
Day 4: Baked fish with couscous and asparagus
Servings: 1
Ingredients
- 4 oz. fish fillet (choose your favorite, such as cod, tilapia, or salmon)
- 1/2 cup dry couscous
- 1 cup fresh asparagus spears
- Olive oil
- Salt and pepper
- A squeeze of fresh lemon juice (optional)
- Mixed herbs such as dill, parsley, and thyme (optional)
Steps
- Preheat your oven to 400°F (200°C). Season the fish with salt, pepper, a drizzle of olive oil, and your chosen herbs. Place it on a baking sheet and bake for about 10-12 minutes, or until the fish is cooked through and flaky.
- Meanwhile, prepare the couscous according to the package instructions. This usually involves boiling water, adding the couscous, removing it from heat, and letting it sit covered for about 5 minutes.
- Steam the asparagus spears until they’re bright green and tender, about 5 minutes.
- Serve the baked fish with couscous and steamed asparagus. Squeeze a bit of fresh lemon juice over the top for added zest, if you like. Enjoy!
Day 5: Lean steak with mashed cauliflower and side salad
Servings: 1
Ingredients
- 4 oz. lean steak
- 1 cup cauliflower florets
- Salad greens
- Your favorite vinaigrette dressing
- Olive oil
- Salt and pepper
Steps
- Heat a grill pan over medium-high heat. Season the steak with salt and pepper, and a drizzle of olive oil. Grill the steak for about 4-5 minutes on each side for medium-rare, or until it’s cooked to your liking.
- Steam the cauliflower florets until they’re very tender, about 10 minutes. Then, mash them with a fork or a potato masher until smooth. Season with salt and pepper to taste.
- Toss the salad greens in a bit of your favorite vinaigrette dressing.
- Serve the grilled steak with mashed cauliflower and side salad. Enjoy!
Day 6: Grilled shrimp with brown rice and mixed vegetables
Servings: 1
Ingredients
- 4 oz. shrimp, peeled and deveined
- 1/2 cup brown rice
- 1 cup mixed vegetables (like bell peppers, snap peas, carrots)
- Olive oil
- Salt, pepper, and chili flakes (optional)
Steps
- Rinse the brown rice under cold water and drain. Add the rice to a pot with 1 cup of water and bring it to a boil. Reduce the heat to low, cover, and let it simmer for about 45 minutes, or until all the water is absorbed.
- Meanwhile, heat the grill or grill pan over medium-high heat. Season the shrimp with salt, pepper, a drizzle of olive oil, and chili flakes if you like a bit of heat. Grill the shrimp for about 2 minutes on each side, or until they’re pink and cooked through.
- Steam or stir-fry the mixed vegetables until they’re tender.
- Serve the grilled shrimp with brown rice and mixed vegetables.
Day 7: Baked chicken breast with sweet potato and roasted Brussels sprouts
Servings: 1
Ingredients
- 4 oz. chicken breast
- 1 medium-sized sweet potato
- 1 cup Brussels sprouts, halved
- Olive oil
- Salt and pepper
Steps
- Preheat your oven to 400°F (200°C). Season the chicken breast with salt, pepper, and a drizzle of olive oil. Place it on one side of a baking sheet.
- On the other side of the baking sheet, spread out the Brussels sprouts and sweet potato (cut into 1-inch cubes). Drizzle them with olive oil and sprinkle with salt and pepper.
- Bake everything for about 20-25 minutes, or until the chicken is cooked through and the vegetables are tender and slightly crispy.
- Serve the baked chicken with sweet potato and roasted Brussels sprouts.
Tips for Following a 1700 Calorie Meal Plan
Sticking to a meal plan can sometimes feel like a high-wire act, especially if you’re juggling other commitments. Here are some tips to help you succeed.
Portion Control
This can’t be stressed enough! Paying attention to portion sizes helps ensure you’re not overeating, even when it comes to healthy foods. One handy trick is using your hand as a guide – your palm for proteins, a fist for veggies, a cupped hand for carbs, and your thumb for fats.
Reading Food Labels
Being a label detective can really pay off. It helps you understand what’s in your food, particularly the hidden sugars and fats. Look out for the calorie content, serving size, and the amounts of carbs, fats, and proteins per serving.
Meal Prepping
This is a lifesaver when you’re short on time. Prepare your meals ahead of time and store them in individual containers. This way, you’ve got ready-made meals waiting for you in the fridge, saving you from last-minute unhealthy choices.
Navigating Social Situations
Dining out with friends? Remember, it’s perfectly okay to ask for menu modifications to fit your meal plan. Don’t shy away from asking for dressings on the side or swapping fries for a salad.
Mindful Eating
Slow down and savor your food. Pay attention to your hunger and fullness cues. Eating mindfully can enhance your enjoyment of food and help prevent overeating.
Exercise and a 1700 Calorie Diet
It’s all about balance. Consuming 1700 calories a day and getting regular physical activity can help you maintain a healthy weight and improve your overall health.
Aerobic Exercises
These are great for burning calories and improving your cardiovascular health. Activities like brisk walking, jogging, cycling, or swimming can be easily incorporated into your daily routine. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week.
Strength Training
Lifting weights or doing bodyweight exercises like push-ups and squats help build muscle, which in turn increases your metabolism. Try to engage in strength training activities at least two days a week.
Flexibility and Balance Exercises
Don’t forget about these! Yoga or simple stretching exercises can enhance your flexibility, while activities like tai chi can improve your balance. These exercises are especially important as we age.
Stay Active Throughout the Day
Besides planned exercise, try to incorporate more physical activity into your daily routine. This could be taking the stairs instead of the elevator, parking your car a little further away, or even doing some quick exercises during TV commercials.
Common Pitfalls and How to Avoid Them
Embarking on a 1700 calorie meal plan can be a rewarding journey, but there are bound to be a few bumps along the way. Here are some common pitfalls and tips on how to dodge them.
Skipping Meals
When the day gets busy, it’s tempting to skip meals, but this could lead to overeating later. A simple fix is to prepare quick and easy meals or snacks in advance, so you always have something on hand.
Neglecting Hydration
It’s easy to mistake thirst for hunger. Make sure you’re drinking enough water throughout the day. Carry a water bottle with you as a visual reminder.
Focusing Only on Calories
Yes, calories matter, but so does the quality of the food you eat. Avoid empty-calorie foods that offer little to no nutritional value. Choose nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
Being Too Strict
Following a meal plan shouldn’t feel like a punishment. It’s okay to treat yourself occasionally. Depriving yourself can lead to cravings and overeating. Moderation is the key!
Conclusion
A 1700 calorie meal plan can be an effective tool for managing your weight and improving your overall health. Paired with regular exercise, it creates a balanced lifestyle. Remember to focus on portion control, balanced nutrition, and regular exercise.
Always remember that this isn’t a one-size-fits-all plan. Tailoring it to your unique needs and lifestyle is vital. It’s important to consult a healthcare professional before starting any new diet plan.