1700 calorie meal plan to lose fat/weight
In just a few clicks, generate your own 1700 calorie meal plan to lose fat/weight 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 (1675cal, 155g protein, 73g net carbs, 77g fat, 19g fiber per day) cannot be customized.
Day 1
1775cal, 153g protein, 58g net carbs, 91g fat, 25g fiber
1/2 serving(s) (234cal, 18p, 4c, 15f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (500cal, 43p, 8c, 28f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
8 crisps (81cal, 1p, 14c, 2f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 1/2 chop(s) (518cal, 60p, 3c, 30f)
2 serving(s) (82cal, 5p, 8c, 1f)
Day 2
1725cal, 154g protein, 62g net carbs, 86g fat, 23g fiber
1/2 serving(s) (234cal, 18p, 4c, 15f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (500cal, 43p, 8c, 28f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
8 crisps (81cal, 1p, 14c, 2f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 1/4 serving(s) (562cal, 66p, 14c, 25f)
Day 3
1675cal, 170g protein, 94g net carbs, 63g fat, 17g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 serving(s) (155cal, 16p, 4c, 7f)
1/4 cup (137cal, 1p, 31c, 0f)
1 1/4 serving(s) (562cal, 66p, 14c, 25f)
Day 4
1600cal, 153g protein, 58g net carbs, 76g fat, 18g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 serving(s) (155cal, 16p, 4c, 7f)
1/4 cup (137cal, 1p, 31c, 0f)
Day 5
1525cal, 155g protein, 51g net carbs, 69g fat, 20g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (82cal, 3p, 7c, 3f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 kiwi (47cal, 1p, 8c, 0f)
Day 6
1750cal, 150g protein, 93g net carbs, 78g fat, 17g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
9 oz (603cal, 53p, 2c, 42f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
1 serving(s) (82cal, 3p, 7c, 3f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 kiwi (47cal, 1p, 8c, 0f)
1 1/3 serving(s) (585cal, 55p, 54c, 15f)
Day 7
1750cal, 150g protein, 93g net carbs, 78g fat, 17g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
9 oz (603cal, 53p, 2c, 42f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
1 serving(s) (82cal, 3p, 7c, 3f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 kiwi (47cal, 1p, 8c, 0f)
1 1/3 serving(s) (585cal, 55p, 54c, 15f)
Grocery List (46 items)
Fats and Oils
Oil
1/4 lbs (134mL)
Olive oil
4 tsp (20mL)
Fruits and Fruit Juices
Avocados
1 1/2 avocado(s) (302g)
Lime juice
4 tsp (20mL)
Raisins
1/2 cup, packed (83g)
Kiwi
3 fruit (207g)
Lemon juice
4 tsp (20mL)
Lemon
3/4 large (63g)
Vegetables and Vegetable Products
Tomatoes
8 1/2 medium whole (2-3/5" dia) (1057g)
Frozen sugar snap peas
13 1/2 oz (381g)
Onion
2 tbsp chopped (20g)
Brussels sprouts
10 sprouts (190g)
Carrots
1 1/4 medium (76g)
Beets, precooked (canned or refrigerated)
10 oz (284g)
Frozen broccoli
8 2/3 cup (789g)
Garlic
4 1/2 clove(s) (14g)
Baby carrots
24 medium (240g)
Collard greens
1/2 lbs (227g)
Dairy and Egg Products
Egg whites
1/2 cup (122g)
String cheese
2 stick (56g)
Low fat cottage cheese (1% milkfat)
4 1/4 cup (961g)
Eggs
13 medium (564g)
Butter
1/4 cup (52g)
Other
Chicken breakfast sausage
4 link(s) (120g)
Baked chips, any flavor
16 crips (37g)
Ranch dressing mix
1/6 packet (1 oz) (5g)
Sweets
Honey
1/4 cup (70g)
Pork Products
Pork loin chops, boneless, raw
1 1/2 chop (278g)
Pork tenderloin, raw
1 lbs (453g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/4 lbs (1464g)
Boneless skinless chicken thighs
1 1/2 lbs (680g)
Nut and Seed Products
Almonds
1 1/2 oz (43g)
Almond butter
1 tbsp (16g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 1/4 tsp (0mL)
Chicken broth
2/3 cup(s) (mL)
Spices and Herbs
Thyme, dried
1/2 tbsp, leaves (1g)
Cinnamon
2 dash (1g)
Salt
2 g (2g)
Black pepper
1 1/3 dash (0g)
Lemon pepper
1/4 tbsp (2g)
Beverages
Water
2 cup(s) (514mL)
Legumes and Legume Products
Lentils, raw
6 tbsp (72g)
Hummus
6 tbsp (90g)
Baked Products
Bread crumbs
4 tbsp (27g)
Cereal Grains and Pasta
Long-grain white rice
2/3 cup (123g)
Finfish and Shellfish Products
Salmon
18 oz (510g)
breakfast prep - 2 days
1. Chicken sausage & egg white breakfast bowl
235 cals, 18p, 4c, 15f (per meal)
1/2 tsp (3mL)
1/4 avocado(s) (50g)
2 tbsp cherry tomatoes (19g)
4 tbsp (61g)
2 link(s) (60g)
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
1. Baked chips
80 cals, 1p, 14c, 2f (per meal)
8 crips (19g)
Recipe has been scaled from original by 0.67x. 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.
dinner prep - 1 days
1. Ranch pork chops
520 cals, 60p, 3c, 30f (per meal)
1/6 packet (1 oz) (5g)
3/4 tbsp (11mL)
1 1/2 chop (278g)
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
Spread oil evenly over all pork chops.
3
Sprinkle ranch mix powder over all sides of the pork chops and rub in until chops are fully coated.
4
Place chops in a baking dish and cook for 10-15 minutes or until pork is fully cooked.
5
Serve!
2. Sugar snap peas
80 cals, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Chicken avocado salad
500 cals, 43p, 8c, 28f (per meal)
4 tsp (20mL)
4 tsp (20mL)
2 tbsp chopped (20g)
1 avocado(s) (201g)
3/4 lbs (340g)
10 sprouts (190g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.
dinner prep - 2 days
1. Chicken beet & carrot salad bowl
560 cals, 66p, 14c, 25f (per meal)
1 1/4 lbs (560g)
1 1/4 tsp (0mL)
5 dash, leaves (1g)
2 1/2 tbsp (38mL)
1 1/4 medium (76g)
10 oz (284g)
Recipe has been scaled from original by 1.25x. 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.
snack prep - 2 days
1. Cottage cheese with almonds and cinnamon
155 cals, 17p, 4c, 7f (per meal)
1 cup (226g)
1 tbsp (16g)
6 almond (7g)
2 dash (1g)
1
Mix all ingredients together in a small bowl.
2
Serve.
breakfast prep - 2 days
1. Basic scrambled eggs
215 cals, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Basic chicken breast
315 cals, 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. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. 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. Basic chicken thighs
510 cals, 65p, 0c, 28f (per meal)
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Broccoli
85 cals, 8p, 6c, 0f (per meal)
6 cup (546g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Easy garlic chicken
275 cals, 40p, 8c, 9f (per meal)
3/4 lbs (340g)
1 tbsp (14g)
4 tbsp (27g)
3 clove(s) (9g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
In a small saucepan melt butter/margarine with garlic. Dip chicken pieces in butter/garlic sauce, letting extra drip off, then coat completely with bread crumbs.
3
Place coated chicken in a baking dish. Combine any leftover butter/garlic sauce with bread crumbs and spoon mixture over chicken pieces. Bake in the preheated oven for 20 to 30 minutes or until no longer pink inside. Time may vary depending on thickness of the chicken breast.
4
Serve.
2. Buttered broccoli
180 cals, 4p, 3c, 15f (per meal)
1 1/3 dash (0g)
1 1/3 dash (1g)
2 2/3 cup (243g)
2 2/3 tbsp (38g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
breakfast prep - 3 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.
2. Cherry tomatoes
20 cals, 1p, 3c, 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.
snack prep - 3 days
1. Carrots and hummus
80 cals, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
2. Kiwi
45 cals, 1p, 8c, 0f (per meal)
3 fruit (207g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
3. Cottage cheese & honey
125 cals, 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 - 2 days
1. Pork-snap pea-lemon rice bowl
585 cals, 55p, 54c, 15f (per meal)
1/4 tbsp (2g)
2/3 cup(s) (mL)
2/3 cup(s) (158mL)
4 tsp (20mL)
2/3 cup (123g)
4 tsp (20mL)
2/3 package (10 oz) (189g)
16 oz (453g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Prepare the rice by combining the rice, lemon juice, water, chicken broth and half of the oil in a saucepan.
2
Bring to a boil, then reduce heat.
3
Cover and simmer for 20 minutes or until tender.
4
Mix in lemon pepper.
5
Meanwhile, prepare the pork: heat the second half of the oil in a large skillet over medium-high heat.
6
Add the pork to the pan and cook for 7-10 minutes, or until done, stirring occasionally.
7
Prepare the snap peas according to its package.
8
Bring the pork, snap peas, and rice together; stir (or keep it all separate- whichever you prefer!) Serve.
lunch prep - 2 days
1. Slow-baked salmon with lemon and thyme
605 cals, 53p, 2c, 42f (per meal)
18 oz (510g)
1 tbsp (17mL)
1/4 tbsp, leaves (1g)
3/4 large (63g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Garlic collard greens
80 cals, 4p, 2c, 4f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 1/2 clove(s) (5g)
1 dash (1g)
Recipe has been scaled from original by 0.5x. 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.