1700 calorie high protein meal plan
With Strongr Fastr, after just a few questions you can create your own 1700 calorie high protein weekly meal plan. With option 1 you can generate your own plan and start customizing and picking from hundreds of healthy meals- that together, meet your specific nutrition goals. Further down the page, you can see a 7 day sample meal plan that has 1700 calories and is high in protein and also has a lot of fruits and vegetables as well. Either option will equip you with a detailed meal plan that is tailored to your needs and includes an organized grocery list and recipes to follow along to. With 7 days of healthy and high protein meals to follow along to, you will be well on your way to losing weight and/or improving your overall health and wellbeing.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1700cal, 164g protein, 107g net carbs, 58g fat, 24g fiber per day) cannot be customized.
Day 1
1725cal, 173g protein, 85g net carbs, 69g fat, 19g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 container(s) (155cal, 12p, 16c, 4f)
9 oz (449cal, 60p, 6c, 19f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
Day 2
1750cal, 152g protein, 132g net carbs, 60g fat, 17g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 container(s) (155cal, 12p, 16c, 4f)
1 serving(s) (521cal, 40p, 57c, 13f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
Day 3
1675cal, 163g protein, 77g net carbs, 70g fat, 20g fiber
1 slice(s) (146cal, 7p, 15c, 5f)
2 egg(s) (139cal, 13p, 1c, 10f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/3 serving(s) (406cal, 53p, 5c, 18f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 serving(s) (73cal, 11p, 6c, 1f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 2/3 serving(s) (554cal, 66p, 33c, 14f)
Day 4
1725cal, 167g protein, 92g net carbs, 66g fat, 23g fiber
1 slice(s) (146cal, 7p, 15c, 5f)
2 egg(s) (139cal, 13p, 1c, 10f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/3 serving(s) (406cal, 53p, 5c, 18f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 serving(s) (73cal, 11p, 6c, 1f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
2 2/3 serving(s) (605cal, 70p, 47c, 9f)
Day 5
1775cal, 174g protein, 164g net carbs, 31g fat, 34g fiber
1 slice(s) (146cal, 7p, 15c, 5f)
2 egg(s) (139cal, 13p, 1c, 10f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 potato(es) (520cal, 54p, 55c, 6f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 serving(s) (261cal, 27p, 28c, 1f)
2 2/3 serving(s) (605cal, 70p, 47c, 9f)
Day 6
1675cal, 167g protein, 117g net carbs, 48g fat, 28g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1 potato(es) (520cal, 54p, 55c, 6f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 serving(s) (261cal, 27p, 28c, 1f)
10 oz (353cal, 63p, 2c, 11f)
1 1/2 serving(s) (165cal, 7p, 15c, 6f)
Day 7
1650cal, 154g protein, 84g net carbs, 65g fat, 30g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1 1/2 serving(s) (441cal, 39p, 29c, 15f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 serving(s) (261cal, 27p, 28c, 1f)
10 oz (353cal, 63p, 2c, 11f)
1 1/2 serving(s) (165cal, 7p, 15c, 6f)
Grocery List (46 items)
Fats and Oils
Oil
1 1/4 oz (38mL)
Salad dressing
6 tbsp (90mL)
Olive oil
3 1/2 tsp (18mL)
Marinade sauce
10 tbsp (151mL)
Other
Guacamole, store-bought
2 tbsp (31g)
Baked chips, any flavor
40 crips (93g)
Curry sauce
1/3 jar (15 oz) (142g)
Stewed tomatoes with peppers and spices
1 1/3 can (~15 oz) (560g)
Dairy and Egg Products
Eggs
12 large (600g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Whole milk
1 1/2 cup (360mL)
Butter
1 tbsp (14g)
Baked Products
Bread
1/3 lbs (160g)
Vegetables and Vegetable Products
Kale leaves
2 cup, chopped (80g)
Tomatoes
7 medium whole (2-3/5" dia) (873g)
Frozen sugar snap peas
2 2/3 cup (384g)
Sweet potatoes
3 1/2 sweetpotato, 5" long (753g)
Frozen broccoli
3/4 package (225g)
Fresh spinach
8 1/3 cup(s) (250g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Lima beans, frozen
3/4 package (10 oz) (213g)
Spices and Herbs
Salt
1/3 oz (8g)
Black pepper
2 g (2g)
Chili powder
1/2 tbsp (4g)
Fresh basil
13 leaves (7g)
Paprika
3 dash (1g)
Chipotle seasoning
1 tbsp (6g)
Fruits and Fruit Juices
Green olives
9 large (40g)
Orange
3 orange (462g)
Banana
1 1/2 medium (7" to 7-7/8" long) (177g)
Fruit juice
8 fl oz (240mL)
Avocados
1 avocado(s) (201g)
Poultry Products
Boneless skinless chicken breast, raw
5 2/3 lbs (2538g)
Ground turkey, raw
6 oz (170g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Walnuts
4 tbsp, shelled (25g)
Roasted cashews
2 tbsp, halves and whole (17g)
Cereal Grains and Pasta
Long-grain white rice
1/3 cup (62g)
White hominy
1 1/3 can (15.5 oz) (586g)
Pork Products
Pork tenderloin, raw
2 lbs (888g)
Legumes and Legume Products
Hummus
1/2 cup (113g)
Peanut butter
2 tbsp (32g)
Snacks
Beef jerky
2 oz (57g)
Beverages
Water
2 cup(s) (493mL)
Protein powder, vanilla
3 scoop (1/3 cup ea) (93g)
Soups, Sauces, and Gravies
Barbecue sauce
1/3 cup (95g)
breakfast prep - 2 days
1. Egg & guac sandwich
190 cals, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 1 days
1. Baked chicken with tomatoes & olives
450 cals, 60p, 6c, 19f (per meal)
9 cherry tomatoes (153g)
1/2 tbsp (8mL)
3 dash (2g)
9 large (40g)
3 dash (0g)
1/2 tbsp (4g)
1/2 lbs (255g)
9 leaves (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Simple kale salad
85 cals, 2p, 7c, 5f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 2 days
1. Basic chicken breast
475 cals, 76p, 0c, 19f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Sugar snap peas
80 cals, 5p, 8c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Baked chips
205 cals, 3p, 35c, 5f (per meal)
20 crips (47g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 1 days
1. Chicken curry with rice
520 cals, 40p, 57c, 13f (per meal)
1/3 lbs (149g)
1/3 jar (15 oz) (142g)
1/3 cup (62g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package.
2
Meanwhile, cook cubed chicken in a non-stick skillet until it's nearly cooked-through.
3
Drain any excess liquid and pour in curry sauce. Bring to a simmer and cook until chicken is done.
4
Serve chicken curry over rice.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 1 days
1. Pork-broccoli-sweet potato bowl
555 cals, 66p, 33c, 14f (per meal)
1/4 tsp (0g)
5/6 sweetpotato, 5" long (175g)
3/8 package (118g)
1/4 tsp (1g)
1/4 tsp, ground (0g)
10 oz (284g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
In a small bowl add the salt, pepper, paprika, and half of the olive oil. Mix until blended.
3
Take the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring frequently. Set aside.
6
Prepare the broccoli according to the instructions on its packaging.
7
Once all items are prepared, bring the pork, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
lunch prep - 2 days
1. Basic chicken & spinach salad
405 cals, 54p, 5c, 18f (per meal)
4 tbsp (60mL)
2 2/3 tsp (13mL)
16 oz (453g)
5 1/3 cup(s) (160g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
breakfast prep - 3 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
snack prep - 2 days
3. Celery and peanut butter
110 cals, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
dinner prep - 2 days
1. Mexican posole soup
605 cals, 70p, 48c, 9f (per meal)
1 1/3 cup(s) (316mL)
1 1/3 can (15.5 oz) (586g)
1 1/3 lbs (605g)
1 tbsp (6g)
1 1/3 can (~15 oz) (560g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Heat a large saucepan over medium-high heat. Coat pan with cooking spray.
2
Sprinkle pork evenly with chipotle seasoning blend.
3
Add pork to pan; cook 4 minutes or until browned.
4
Stir in hominy, tomatoes, and 1 cup water. Bring to a boil; cover, reduce heat, and simmer 20 minutes or until pork is tender. Stir in cilantro (optional).
5
Serve.
snack prep - 3 days
1. Green protein shake
260 cals, 27p, 28c, 1f (per meal)
1 cup(s) (30g)
1/4 cup(s) (59mL)
1 orange (154g)
1 scoop (1/3 cup ea) (31g)
1/2 medium (7" to 7-7/8" long) (59g)
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
lunch prep - 2 days
1. Bbq chicken stuffed sweet potatoes
520 cals, 54p, 55c, 6f (per meal)
2 sweetpotato, 5" long (420g)
1/3 cup (95g)
1 lbs (448g)
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
breakfast prep - 2 days
1. Eggs with tomato and avocado
325 cals, 15p, 4c, 24f (per meal)
2 slice(s), thick/large (1/2" thick) (54g)
2 large (100g)
1/2 avocado(s) (101g)
2 dash (1g)
2 dash (0g)
2 leaves (1g)
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
dinner prep - 2 days
1. Marinaded chicken breast
355 cals, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Buttered lima beans
165 cals, 7p, 16c, 6f (per meal)
3/4 package (10 oz) (213g)
3 dash (2g)
1 tbsp (14g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 1 days
1. Turkey-broccoli-sweet potato bowl
440 cals, 39p, 29c, 15f (per meal)
6 oz (170g)
1 1/2 dash (0g)
3/4 sweetpotato, 5" long (158g)
3/8 package (107g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
3/8 tsp (2mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
Coat the sweet potatoes with the oil, paprika, salt, and pepper.
3
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
4
Meanwhile, cook the ground turkey in a large non-stick skillet over medium-high heat for 7-10 minutes, stirring occasionally. Set aside.
5
Prepare the broccoli according to the instructions on its packaging.
6
Once all items are prepared, bring the turkey, broccoli, and sweet potatoes together. Serve with some more salt and pepper.
