1700 calorie macro meal plan
In just a few clicks, generate your own 1700 calorie macro meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
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 (1725cal, 118g protein, 113g net carbs, 75g fat, 31g fiber per day) cannot be customized.
Day 1
1725cal, 126g protein, 119g net carbs, 69g fat, 32g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 sandwich(es) (495cal, 39p, 24c, 25f)
2 cup(s) (104cal, 2p, 16c, 1f)
8 oz (317cal, 50p, 0c, 13f)
1 serving(s) (234cal, 12p, 25c, 5f)
Day 2
1725cal, 108g protein, 154g net carbs, 56g fat, 43g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 burger(s) (330cal, 11p, 50c, 5f)
2 1/2 serving(s) (269cal, 12p, 26c, 9f)
8 oz (317cal, 50p, 0c, 13f)
1 serving(s) (234cal, 12p, 25c, 5f)
Day 3
1675cal, 111g protein, 113g net carbs, 76g fat, 25g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 sandwich(es) (454cal, 39p, 25c, 20f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 4
1775cal, 116g protein, 130g net carbs, 74g fat, 32g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 sweet potato(s) (431cal, 30p, 38c, 15f)
1 serving(s) (141cal, 2p, 18c, 6f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
6 oz (300cal, 40p, 4c, 12f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 serving(s) (174cal, 12p, 25c, 1f)
Day 5
1650cal, 144g protein, 82g net carbs, 74g fat, 21g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
Day 6
1750cal, 109g protein, 97g net carbs, 88g fat, 32g fiber
3/4 serving(s) (412cal, 31p, 10c, 25f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
5 1/3 cracker(s) (90cal, 1p, 12c, 4f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
Day 7
1750cal, 109g protein, 97g net carbs, 88g fat, 32g fiber
3/4 serving(s) (412cal, 31p, 10c, 25f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
5 1/3 cracker(s) (90cal, 1p, 12c, 4f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
Grocery List (59 items)
Breakfast Cereals
Flavored instant oatmeal
3 packet (129g)
Beverages
Water
3 1/4 cup(s) (770mL)
Dairy and Egg Products
Eggs
11 1/2 medium (511g)
Kefir, flavored
1 cup (240mL)
Sliced cheese
2 slice (2/3 oz ea) (38g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Butter
2 tsp (9g)
Baked Products
Bread
2/3 lbs (320g)
Bread crumbs
2 tbsp (14g)
Hamburger buns
1 bun(s) (51g)
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Crackers
10 2/3 crackers (37g)
Fats and Oils
Mayonnaise
1 1/2 tbsp (23mL)
Oil
1 oz (30mL)
Olive oil
1 1/3 oz (43mL)
Salad dressing
3 tbsp (45mL)
Spices and Herbs
Black pepper
2 1/4 g (2g)
Salt
1/3 oz (9g)
Balsamic vinegar
1 tbsp (15mL)
Chili powder
5 g (5g)
Ground cumin
1/4 tbsp (2g)
Dijon mustard
1 1/2 tbsp (23g)
Garlic powder
1/4 tbsp (2g)
Fresh basil
6 leaves (3g)
Cajun seasoning
1 tbsp (8g)
Vegetables and Vegetable Products
Raw celery
1/8 bunch (27g)
Fresh parsley
3 sprigs (3g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (807g)
Onion
1 medium (2-1/2" dia) (124g)
Lima beans, frozen
5/8 package (10 oz) (178g)
Garlic
3/4 clove (2g)
Ketchup
1/2 tbsp (9g)
Romaine lettuce
1 leaf inner (6g)
Pickles
4 slices (28g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Bell pepper
2 large (328g)
Finfish and Shellfish Products
Canned tuna
4 can (658g)
Cod, raw
10 oz (283g)
Fruits and Fruit Juices
Strawberries
2 cup, whole (288g)
Apples
3 3/4 medium (3" dia) (683g)
Avocados
3 avocado(s) (603g)
Lime juice
1 1/2 fl oz (45mL)
Grapes
2 cup (184g)
Green olives
6 large (26g)
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Poultry Products
Boneless skinless chicken breast, raw
2 3/4 lbs (1213g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tbsp (1mL)
Pesto sauce
2 tbsp (32g)
Legumes and Legume Products
Chickpeas, canned
1 can (448g)
Black beans
1/4 can(s) (110g)
Lentils, raw
4 tbsp (48g)
Hummus
10 tbsp (150g)
Nut and Seed Products
Almonds
13 tbsp, whole (116g)
Roasted cashews
6 tbsp, halves and whole (51g)
Walnuts
1/2 cup, shelled (50g)
Other
Mixed greens
4 1/4 cup (128g)
Sausages and Luncheon Meats
Roast beef cold cuts
4 oz (113g)
Snacks
Tortilla chips
1 oz (28g)
Sweets
Honey
4 tsp (28g)
breakfast prep - 3 days
1. Instant oatmeal with water
165 cals, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
2. 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.
lunch prep - 1 days
1. Tuna salad sandwich
495 cals, 39p, 24c, 25f (per meal)
2 slice (64g)
1 1/2 tbsp (23mL)
1 dash (0g)
1/2 stalk, small (5" long) (9g)
1 dash (0g)
5 oz (142g)
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.
dinner prep - 2 days
1. Basic chicken breast
315 cals, 50p, 0c, 13f (per meal)
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. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!
snack prep - 3 days
lunch prep - 1 days
1. Black bean burger
330 cals, 11p, 50c, 5f (per meal)
1/4 can(s) (110g)
1/8 medium (2-1/2" dia) (14g)
1/4 medium (11g)
3/4 clove (2g)
2 tbsp (14g)
1/2 tbsp (9g)
1/4 tbsp (2g)
1/4 tbsp (2g)
1/4 medium whole (2-3/5" dia) (31g)
1 bun(s) (51g)
1 leaf inner (6g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2
In a medium bowl, mash black beans with a fork until thick and pasty.
3
In a food processor, finely chop the onion and garlic. Then stir into mashed beans.
4
In a small bowl, stir together egg, chili powder, and cumin.
5
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
7
Serve on buns and top with lettuce, tomatoes, and ketchup or as desired.
2. Olive oil drizzled lima beans
270 cals, 12p, 26c, 9f (per meal)
1 1/4 dash, ground (0g)
1/3 tsp (2g)
5/8 package (10 oz) (178g)
2 tsp (9mL)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
dinner prep - 1 days
1. Avocado tuna salad
435 cals, 41p, 6c, 24f (per meal)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 cup (30g)
1/4 small (18g)
1 can (172g)
4 tbsp, chopped (45g)
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
2. Kefir
150 cals, 8p, 25c, 2f (per meal)
1 cup (240mL)
1
Pour into a glass and drink.
lunch prep - 1 days
1. Roast beef & pickle sandwich
455 cals, 39p, 25c, 20f (per meal)
1 tbsp (15g)
4 slices (28g)
2 slice (2/3 oz ea) (38g)
4 oz (113g)
2 slice(s) (64g)
1
Assemble sandwich by spreading mustard on one slice of bread and topping with remaining ingredients. Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. High protein scrambled eggs
200 cals, 20p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
lunch prep - 1 days
1. Pesto chicken sweet potatoes
430 cals, 30p, 38c, 15f (per meal)
2 tbsp (32g)
4 oz (113g)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Microwave sweet potato(s) for 4-7 minutes, or until soft. (Optional: bake in 400F (200 C) oven for 45 min to 1 hr instead)
2
Meanwhile, put raw chicken in a pot and cover with about an inch of water. Bring to a boil and cook for 15-20 minutes until chicken is done.
3
Transfer chicken to a bowl and shred with 2 forks.
4
Add pesto to chicken and mix well. Stuff sweet potatoes with chicken mixture. Serve.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
300 cals, 40p, 4c, 12f (per meal)
6 cherry tomatoes (102g)
1 tsp (5mL)
2 dash (2g)
6 large (26g)
2 dash (0g)
1 tsp (3g)
6 oz (170g)
6 leaves (3g)
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. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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.
3. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 2 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 1 days
1. Cajun cod
310 cals, 51p, 3c, 10f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 1 days
1. Grilled chicken sandwich
460 cals, 58p, 30c, 11f (per meal)
1/2 tsp (3mL)
1 roll (3-1/2" dia) (57g)
1/2 tbsp (8g)
4 tbsp (8g)
3 slice(s), thin/small (45g)
1/2 lbs (227g)
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
lunch prep - 2 days
1. Avocado, apple, chicken salad
410 cals, 31p, 10c, 25f (per meal)
3/4 avocado(s) (151g)
3/4 medium (3" dia) (137g)
3 tbsp chopped (19g)
1 1/2 tbsp (23mL)
3 dash (1g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
1/2 tbsp (8mL)
1/2 lbs (255g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
breakfast prep - 2 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
2 can (344g)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 large (328g)
1/2 small (35g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
snack prep - 2 days
1. Crackers
90 cals, 1p, 12c, 4f (per meal)
10 2/3 crackers (37g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.