1700 calorie high protein meal plan
Option 1: Generate your own plan
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This pre-made PDF plan (1725cals, 163g protein, 74g net carbs, 77g fat 24g fiber per day) cannot be customized.
Table of Contents
Overview
This 1700 calorie high-protein meal plan is a practical, week-long nutrition plan focused on lean protein, vegetables, and balanced macros. The sample weekly plan provides daily menus, detailed recipes, and an organized grocery list so you can follow a structured diet plan with minimal guesswork. Whether you want to follow the provided meals exactly or learn simple meal-prep patterns, this nutrition plan is built to support satiety and consistent daily protein intake.
There are two ways to use the plan: Option 1 is to generate your own customizable plan by answering a few questions and then swapping or randomizing meals until you find a weekly plan you enjoy; Option 2 is to download the premade PDF (approx. 1725 kcal/day with ~163 g protein, 74 g net carbs, 77 g fat and 24 g fiber) which is ready to follow but cannot be edited. Both approaches include recipes, shopping lists and meal-prep instructions so you can batch cook breakfasts, lunches, dinners and snacks to stay on track with your diet plan.
Following this high-protein meal plan consistently can help with weight loss in a calorie deficit while protecting lean muscle mass, improving recovery after workouts, and increasing daily fullness to reduce snacking. Expect better energy stability, improved body composition over weeks, and more reliable protein and fiber intake from the included fruits, vegetables and legumes. As with any weekly plan, individual results vary—pairing the meal plan with regular strength training and adequate sleep will maximize fat loss and muscle retention benefits.
Day 1
1750cals, 183g protein, 70g net carbs, 69g fat 27g fiber per day
1/2 serving(s) (234cal, 18p, 4c, 15f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
8 oz (296cal, 51p, 1c, 9f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 bar(s) (204cal, 10p, 12c, 12f)
10 2/3 oz (377cal, 67p, 2c, 11f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
Day 2
1750cals, 183g protein, 70g net carbs, 69g fat 27g fiber per day
1/2 serving(s) (234cal, 18p, 4c, 15f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
8 oz (296cal, 51p, 1c, 9f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 bar(s) (204cal, 10p, 12c, 12f)
10 2/3 oz (377cal, 67p, 2c, 11f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
Day 3
1750cals, 150g protein, 70g net carbs, 86g fat 23g fiber per day
2/3 serving(s) (145cal, 4p, 25c, 2f)
1 serving(s) (61cal, 7p, 0c, 4f)
1 container (139cal, 20p, 8c, 3f)
1 thigh (452cal, 41p, 1c, 32f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
18 2/3 slices (80cal, 10p, 1c, 4f)
1 serving(s) (57cal, 0p, 12c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
Day 4
1700cals, 164g protein, 78g net carbs, 69g fat 25g fiber per day
2/3 serving(s) (145cal, 4p, 25c, 2f)
1 serving(s) (61cal, 7p, 0c, 4f)
1 container (139cal, 20p, 8c, 3f)
8 oz (313cal, 53p, 3c, 9f)
2 1/2 serving(s) (204cal, 7p, 10c, 12f)
18 2/3 slices (80cal, 10p, 1c, 4f)
1 serving(s) (57cal, 0p, 12c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
Day 5
1750cals, 155g protein, 82g net carbs, 80g fat 22g fiber per day
4 slice(s) (202cal, 14p, 1c, 16f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (409cal, 39p, 24c, 16f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
1 1/4 cup(s) (65cal, 1p, 10c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
10 oz (397cal, 63p, 0c, 16f)
2 serving(s) (214cal, 6p, 8c, 15f)
Day 6
1750cals, 157g protein, 89g net carbs, 75g fat 20g fiber per day
4 slice(s) (202cal, 14p, 1c, 16f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (409cal, 39p, 24c, 16f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
1 1/4 cup(s) (65cal, 1p, 10c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 1/3 serving(s) (599cal, 70p, 15c, 27f)
Day 7
1725cals, 151g protein, 57g net carbs, 88g fat 22g fiber per day
4 slice(s) (202cal, 14p, 1c, 16f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
6 oz (385cal, 38p, 0c, 26f)
3 cup(s) (209cal, 8p, 6c, 14f)
1 1/4 cup(s) (65cal, 1p, 10c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 1/3 serving(s) (599cal, 70p, 15c, 27f)
Grocery List (56 items)
Other
Chicken breakfast sausage
4 link(s) (120g)
Ranch dressing mix
1/2 packet (1 oz) (14g)
Protein greek yogurt, flavored
2 container (300g)
Fats and Oils
Oil
1/4 lbs (102mL)
Marinade sauce
2/3 cup (161mL)
Olive oil
2 oz (59mL)
Ranch dressing
4 tbsp (60mL)
Fruits and Fruit Juices
Avocados
1/2 avocado(s) (101g)
Applesauce
2 to-go container (~4 oz) (244g)
Raspberries
2 1/4 cup (277g)
Lemon juice
3/4 tbsp (11mL)
Strawberries
3 3/4 cup, whole (540g)
Vegetables and Vegetable Products
Tomatoes
4 tbsp cherry tomatoes (37g)
Garlic
6 clove(s) (18g)
Collard greens
1 3/4 lbs (775g)
Frozen sugar snap peas
7 cup (1008g)
Red onion
3/8 medium (2-1/2" dia) (41g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Tomato paste
1/2 tbsp (8g)
Carrots
2 1/3 medium (142g)
Onion
1/2 medium (2-1/2" dia) (55g)
Potatoes
1/2 lbs (227g)
Beets, precooked (canned or refrigerated)
2/3 lbs (302g)
Frozen broccoli
3 cup (273g)
Dairy and Egg Products
Egg whites
1 cup (243g)
Whole milk
2 1/2 cup (631mL)
String cheese
2 stick (56g)
Blue cheese
1/2 oz (14g)
Nonfat greek yogurt, plain
3/4 cup (210g)
Butter
1/4 stick (25g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Snacks
High-protein granola bar
2 bar (80g)
Spices and Herbs
Salt
5 g (5g)
Lemon pepper
1 tbsp (7g)
Cinnamon
1/2 tbsp (3g)
Paprika
2 dash (1g)
Thyme, dried
1 1/2 g (2g)
Black pepper
1/2 tsp (0g)
Red wine vinegar
1/2 tbsp (8mL)
Dried dill weed
1/2 tbsp (2g)
Poultry Products
Boneless skinless chicken breast, raw
6 lbs (2597g)
Chicken thighs, with bone and skin, raw
3/4 lbs (340g)
Beverages
Water
4 cup(s) (948mL)
Legumes and Legume Products
Lentils, raw
3/4 cup (144g)
Hummus
2 tbsp (31g)
Sausages and Luncheon Meats
Turkey pepperoni
37 1/3 slices (66g)
Nut and Seed Products
Almonds
4 tbsp, whole (36g)
Sweets
Sugar
4 tsp (17g)
Honey
2 tbsp (42g)
Breakfast Cereals
Quick oats
2/3 cup (53g)
Pork Products
Bacon
12 slice(s) (120g)
Cereal Grains and Pasta
Cornstarch
1/2 tbsp (4g)
Soups, Sauces, and Gravies
Worcestershire sauce
1 tsp (5mL)
Vegetable broth
1/2 cup(s) (mL)
Apple cider vinegar
1 1/3 tsp (0mL)
Beef Products
Ground beef (93% lean)
3/4 lbs (340g)
breakfast prep - 2 days
1. Chicken sausage & egg white breakfast bowl
234cal, 18p, 4c, 15f (per meal)
2 link(s) (60g)
1/2 tsp (3mL)
1/4 avocado(s) (50g)
2 tbsp cherry tomatoes (19g)
4 tbsp (61g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chicken sausage according package instructions. Slice into bite-sized pieces and set aside.
2
Add oil to a skillet over low heat. Pour in egg whites and scramble until they turn opaque and firm.
3
Transfer egg whites to a bowl and add the chicken sausage, tomatoes, and avocado. Season with a pinch of salt/pepper and serve.
snack prep - 2 days
dinner prep - 2 days
1. Marinaded chicken breast
377cal, 67p, 2c, 11f (per meal)
Recipe has been scaled from original by 1.33x. 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. Garlic collard greens
212cal, 10p, 6c, 11f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Lemon pepper chicken breast
296cal, 51p, 1c, 9f (per meal)
1 tbsp (7g)
1/2 tbsp (8mL)
1 lbs (448g)
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
dinner prep - 2 days
1. Ranch chicken
461cal, 51p, 5c, 26f (per meal)
1/2 packet (1 oz) (14g)
1 tbsp (15mL)
1 lbs (448g)
4 tbsp (60mL)
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Sugar snap peas
123cal, 8p, 12c, 1f (per meal)
4 cup (576g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Turkey pepperoni
80cal, 10p, 1c, 4f (per meal)
37 1/3 slices (66g)
Recipe has been scaled from original by 4.67x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Applesauce
57cal, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
breakfast prep - 2 days
1. Simple cinnamon oatmeal with water
145cal, 4p, 25c, 2f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
3. Scrambled egg whites
61cal, 7p, 0c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
lunch prep - 1 days
1. Blue cheese stuffed chicken thighs
452cal, 41p, 1c, 32f (per meal)
1 dash (0g)
3/8 tsp (2mL)
1 1/2 dash, ground (0g)
1/2 oz (14g)
1 thigh (6 oz ea) (170g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Garlic collard greens
120cal, 5p, 4c, 6f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 1 days
1. Hummus crusted chicken
313cal, 53p, 3c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Pat chicken dry with paper towels and season with salt and pepper.
3
Place chicken on a lined baking sheet. Spread hummus over the top of the chicken until evenly coated. Sprinkle paprika over the hummus.
4
Bake about 15-20 minutes until the chicken is cooked through and no longer pink inside. Serve.
2. Olive oil drizzled sugar snap peas
204cal, 7p, 10c, 12f (per meal)
2 1/2 tsp (13mL)
1 2/3 cup (240g)
1 1/4 dash (1g)
1 1/4 dash (0g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
breakfast prep - 3 days
1. Bacon
202cal, 14p, 1c, 16f (per meal)
4 slice(s) (40g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
3. Raspberries
54cal, 1p, 5c, 1f (per meal)
2 1/4 cup (277g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Cottage pie
409cal, 39p, 24c, 16f (per meal)
1/2 tbsp (4g)
4 dash, leaves (1g)
1 tsp (5mL)
1/2 cup(s) (mL)
1/2 tbsp (8g)
1 clove(s) (3g)
1 medium (61g)
1/2 medium (2-1/2" dia) (55g)
3/4 lbs (340g)
1/2 tbsp (7g)
2 tbsp (30mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Submerge the potatoes with water and boil until fork-tender, 10-20 minutes. Drain and mash with milk, butter, and some salt and pepper. Set aside.
2
Preheat oven to 400°F (200°C).
3
Whisk cornstarch with broth in a small bowl. Set aside.
4
Saute beef in a skillet over medium-high heat until browned. Transfer to a plate.
5
Add onions, garlic, and carrots to the skillet. Cook 7-10 minutes until soft.
6
Reduce heat to medium and add tomato paste. Stir and cook 1-2 minutes.
7
Return beef to skillet and add broth mixture, worcestershire, thyme, and some salt and pepper. Simmer 5-10 minutes until sauce thickens.
8
Transfer meat mixture to a small baking dish. Spoon potatoes over the meat.
9
Bake for 20-30 until top is golden and filling is bubbling. Let stand for 5-10 minutes before serving.
2. Simple Greek cucumber salad
211cal, 13p, 14c, 11f (per meal)
1 1/2 tbsp (23mL)
1/2 tbsp (8mL)
1/2 tbsp (2g)
3/4 tbsp (11mL)
3/4 cup (210g)
3/8 medium (2-1/2" dia) (41g)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
snack prep - 3 days
2. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Basic chicken breast
397cal, 63p, 0c, 16f (per meal)
Recipe has been scaled from original by 0.63x. 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. Buttered sugar snap peas
214cal, 6p, 8c, 15f (per meal)
1 1/3 cup (192g)
4 tsp (18g)
1 dash (0g)
1 dash (0g)
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 2 days
1. Chicken beet & carrot salad bowl
599cal, 70p, 15c, 27f (per meal)
1 1/3 lbs (597g)
1 1/3 tsp (0mL)
1/4 tbsp, leaves (1g)
2 2/3 tbsp (40mL)
1 1/3 medium (81g)
2/3 lbs (302g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
lunch prep - 1 days
1. Baked chicken thighs
385cal, 38p, 0c, 26f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Olive oil drizzled broccoli
209cal, 8p, 6c, 14f (per meal)
1 tbsp (15mL)
3 cup (273g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.