7-day meal plan with recipes and a grocery list
1700 calorie macro meal plan
1700calories
121gprotein
132gnet carbs
66gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
1700cals, 110g protein, 95g net carbs, 86g fat 27g fiber per day
Day 2
1675cals, 113g protein, 133g net carbs, 64g fat 26g fiber per day
Day 3
1675cals, 111g protein, 122g net carbs, 67g fat 34g fiber per day
Day 4
1675cals, 142g protein, 120g net carbs, 59g fat 25g fiber per day
Breakfast
Protein shake (milk)
1/2 serving(s) · 129cal, 16p, 6c, 4f
Sunflower seeds
1/2 serving(s) · 90cal, 4p, 1c, 7f
Carrot sticks
1 carrot(s) · 27cal, 1p, 4c, 0f
Lunch
Ham, bacon, avocado wrap
1 wrap(s) · 507cal, 34p, 25c, 28f
Peach
2 peach(es) · 132cal, 3p, 24c, 1f
Day 5
1725cals, 127g protein, 162g net carbs, 53g fat 20g fiber per day
Breakfast
Protein shake (milk)
1/2 serving(s) · 129cal, 16p, 6c, 4f
Sunflower seeds
1/2 serving(s) · 90cal, 4p, 1c, 7f
Carrot sticks
1 carrot(s) · 27cal, 1p, 4c, 0f
Lunch
Basic chicken breast
8 oz · 317cal, 50p, 0c, 13f
Tossed salad
1 serving(s) · 121cal, 4p, 10c, 4f
White rice
3/4 cup rice, cooked · 164cal, 3p, 36c, 0f
Day 6
1750cals, 122g protein, 145g net carbs, 65g fat 22g fiber per day
Breakfast
Pretzels
1 1/3 serving(s) · 147cal, 4p, 29c, 1f
Protein greek yogurt
1 container · 139cal, 20p, 8c, 3f
Carrot sticks
2 carrot(s) · 54cal, 1p, 8c, 0f
Day 7
1750cals, 122g protein, 145g net carbs, 65g fat 22g fiber per day
Breakfast
Pretzels
1 1/3 serving(s) · 147cal, 4p, 29c, 1f
Protein greek yogurt
1 container · 139cal, 20p, 8c, 3f
Carrot sticks
2 carrot(s) · 54cal, 1p, 8c, 0f
Grocery List (59 items)
Other
Rotisserie chicken, cooked
6 oz
Chickpea pasta
2 oz
Nutritional yeast
1 tsp
Pad thai stir fry sauce
2 tbsp
Protein greek yogurt, flavored
2 container
Spices and Herbs
Black pepper
1 dash
Salt
1 1/2 g
Lemon pepper
2 tsp
Chipotle seasoning
4 dash
Dried dill weed
2 tsp
Dairy and Egg Products
Butter
1/4 stick
Low fat cottage cheese (1% milkfat)
3 cup
Goat cheese
5 oz
Whole milk
3 1/2 cup(s)
Cheese
2 tbsp, shredded
Eggs
1 large
Ghee
2 tsp
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s)
41 more items
Checks off as you shop and updates when you swap a meal.
Recipes
dinner prep - 1 days
1. Rotisserie chicken
357cal, 38p, 0c, 23f (per meal)
6 oz (170g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Pull chicken off of bones.
2
Serve.
2. Buttered sugar snap peas
214cal, 6p, 8c, 15f (per meal)
1 dash (0g)
1 dash (0g)
4 tsp (18g)
1 1/3 cup (192g)
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
breakfast prep - 3 days
1. Cottage cheese and pineapple
186cal, 28p, 13c, 2f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Drain pineapple juice, and mix pineapple chunks with cottage cheese.
2
Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
lunch prep - 1 days
1. Turkey, avocado, goat cheese sandwich
483cal, 24p, 27c, 27f (per meal)
3 slice (45g)
2 tbsp (28g)
2 slice (64g)
1/2 cup(s) (15g)
1/2 avocado(s) (101g)
1
On one slice of bread, layer spinach and avocado and season with salt and pepper to taste.
2
On the other slice of bread, spread the goat cheese, and lightly press the turkey slices into the cheese.
3
Close the sandwich
4
Optional: Heat in panini press. If you don't have a panini press, you can heat the sandwich on a skillet and use a heavy pot and press the sandwich while it cooks on both sides.
snack prep - 3 days
1. Breakfast cereal
257cal, 8p, 38c, 7f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since most breakfast cereals are going to have a very similar macronutrient breakdown.
lunch prep - 2 days
1. Simple roasted cod
297cal, 40p, 0c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Roasted carrots
211cal, 3p, 20c, 10f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
dinner prep - 1 days
1. Chicken noodle soup
569cal, 28p, 62c, 18f (per meal)
4 can (10.5 oz) (1192g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Chickpea & chickpea pasta
573cal, 27p, 51c, 21f (per meal)
2 oz (57g)
1/2 tbsp (8mL)
1/2 tbsp (7g)
1 tsp (1g)
2 clove(s) (6g)
1/2 can(s) (224g)
1/2 medium (2-1/2" dia) (55g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
dinner prep - 1 days
1. Lemon pepper chicken breast
395cal, 68p, 2c, 13f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
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. White rice
109cal, 2p, 24c, 0f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
3. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 hearts (250g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
breakfast prep - 2 days
1. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
3. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Ham, bacon, avocado wrap
507cal, 34p, 25c, 28f (per meal)
2 slice(s) (20g)
4 oz (113g)
1 tortilla (approx 7-8" dia) (49g)
2 tbsp, shredded (14g)
1/4 avocado(s) (50g)
1
Cook the bacon according to the directions on its packaging.
2
Place the ham, bacon, avocado, and cheese in the middle of the tortilla and wrap it up. Serve.
snack prep - 2 days
1. Breakfast cereal with protein milk
124cal, 9p, 14c, 3f (per meal)
1/2 serving (15g)
1/4 cup(s) (61mL)
1/4 scoop (1/3 cup ea) (8g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
2. Nectarine
70cal, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
dinner prep - 1 days
1. Pad thai with shrimp & egg
600cal, 36p, 70c, 18f (per meal)
1/2 tbsp (8mL)
1 large (50g)
2 oz (57g)
2 tbsp (28g)
1 fruit (2" dia) (67g)
10 peanut(s) (10g)
1 clove (3g)
4 oz (113g)
1
Cook rice noodles according to package. Drain and set aside.
2
Heat the oil in a skillet over medium heat. Add the garlic and saute until fragrant, about a minute.
3
Add the egg and scramble it until lightly set- about 30 seconds.
4
Add the shrimp and cook until the shrimp and egg are mostly done- about 3 minutes.
5
Add in the rice noodles and the Pad Thai sauce and cook for a few more minutes until heated through.
6
Transfer to a serving plate and top with crushed peanuts and lime wedges (optional).
2. Tomato cucumber salad
71cal, 2p, 7c, 3f (per meal)
1 tbsp (15mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
lunch prep - 1 days
1. Basic chicken breast
317cal, 50p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.5x. 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. Tossed salad
121cal, 4p, 10c, 4f (per meal)
1 tbsp (15mL)
1/8 cucumber (8-1/4") (38g)
1/2 small (5-1/2" long) (25g)
1/2 hearts (250g)
1/2 small whole (2-2/5" dia) (46g)
1/8 medium (2-1/2" dia) (14g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
3. White rice
164cal, 3p, 37c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
breakfast prep - 2 days
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
3. Carrot sticks
54cal, 1p, 8c, 0f (per meal)
4 medium (244g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Chipotle honey pork chops
309cal, 31p, 6c, 18f (per meal)
2 tsp (9g)
10 oz (283g)
2 tsp (14g)
4 dash (1g)
1 tbsp (15mL)
2 tsp (10mL)
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
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.
lunch prep - 2 days
1. Chunky canned soup (creamy)
177cal, 6p, 15c, 9f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
2. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
snack prep - 2 days
1. Cucumber goat cheese bites
235cal, 14p, 6c, 17f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
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