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 (1700cals, 162g protein, 82g net carbs, 69g fat 22g fiber per day) cannot be customized.
Day 1
1700cals, 150g protein, 64g net carbs, 84g fat 19g fiber per day
2 patties (215cal, 8p, 28c, 5f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 container (139cal, 20p, 8c, 3f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
12 oz (445cal, 61p, 0c, 23f)
1 serving(s) (63cal, 1p, 5c, 4f)
Day 2
1700cals, 171g protein, 64g net carbs, 75g fat 24g fiber per day
2 patties (215cal, 8p, 28c, 5f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 container (139cal, 20p, 8c, 3f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
12 oz (449cal, 75p, 0c, 17f)
2 1/2 cup(s) (73cal, 7p, 5c, 0f)
Day 3
1675cals, 174g protein, 88g net carbs, 59g fat 22g fiber per day
1 potato(es) (520cal, 54p, 55c, 6f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1/2 cup(s) (220cal, 15p, 7c, 14f)
12 oz (449cal, 75p, 0c, 17f)
2 1/2 cup(s) (73cal, 7p, 5c, 0f)
Day 4
1725cals, 154g protein, 130g net carbs, 56g fat 23g fiber per day
1 potato(es) (520cal, 54p, 55c, 6f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1/2 cup(s) (220cal, 15p, 7c, 14f)
2 serving(s) (585cal, 62p, 46c, 13f)
Day 5
1675cals, 170g protein, 61g net carbs, 71g fat 29g fiber per day
10 2/3 oz (423cal, 67p, 0c, 17f)
1 serving(s) (121cal, 4p, 10c, 4f)
10 oz (353cal, 63p, 2c, 11f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
Day 6
1700cals, 161g protein, 81g net carbs, 71g fat 20g fiber per day
1 serving(s) (198cal, 20p, 2c, 12f)
2 carrot(s) (54cal, 1p, 8c, 0f)
10 2/3 oz (423cal, 67p, 0c, 17f)
1 serving(s) (121cal, 4p, 10c, 4f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
Day 7
1650cals, 153g protein, 87g net carbs, 69g fat 20g fiber per day
1 serving(s) (198cal, 20p, 2c, 12f)
2 carrot(s) (54cal, 1p, 8c, 0f)
10 2/3 oz (458cal, 58p, 12c, 19f)
2 cup(s) (58cal, 5p, 4c, 0f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
Grocery List (50 items)
Nut and Seed Products
Pistachios, shelled
1/2 cup (62g)
Sunflower kernels
1 1/3 oz (38g)
Walnuts
2 1/2 oz (70g)
Mixed nuts
6 tbsp (50g)
Vegetables and Vegetable Products
Onion
3/8 medium (2-1/2" dia) (45g)
Bell pepper
1 1/2 large (246g)
Potatoes
4 small (1-3/4" to 2-1/4" dia.) (368g)
Brussels sprouts
2 cup, shredded (100g)
Cucumber
1 1/4 cucumber (8-1/4") (376g)
Frozen broccoli
1 3/4 lbs (779g)
Kale leaves
1/2 bunch (85g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Red onion
1/4 medium (2-1/2" dia) (28g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (181g)
Carrots
5 medium (294g)
Romaine lettuce
1 hearts (500g)
Garlic
2 clove(s) (6g)
Collard greens
2/3 lbs (302g)
Spices and Herbs
Black pepper
1/2 g (1g)
Salt
4 g (4g)
Cinnamon
2 dash (1g)
Dijon mustard
1 tbsp (15g)
Brown deli mustard
1 tbsp (15g)
Thyme, dried
1/4 tbsp, ground (1g)
Fruits and Fruit Juices
Lime juice
1 tsp (5mL)
Avocados
1 avocado(s) (201g)
Orange
3 orange (462g)
Lemon
1/2 small (29g)
Nectarine
6 medium (2-1/2" dia) (852g)
Finfish and Shellfish Products
Canned tuna
1 can (172g)
Cod, raw
3/4 lbs (340g)
Other
Protein greek yogurt, flavored
2 container (300g)
Chicken breast tenderloins, raw
1 1/2 lbs (680g)
Calorie-free sweetener
1 tsp (4g)
Flavored quinoa mix
1/2 package (4.9 oz) (69g)
Mixed greens
1/2 cup (15g)
Fats and Oils
Oil
3 oz (87mL)
Olive oil
1 oz (27mL)
Salad dressing
2 tbsp (31mL)
Marinade sauce
5 tbsp (74mL)
Dairy and Egg Products
Eggs
17 large (850g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Lowfat greek yogurt
1 cup (280g)
Part-skim ricotta cheese
1 cup (248g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Poultry Products
Boneless skinless chicken breast, raw
4 1/2 lbs (2003g)
Boneless skinless chicken thighs
2/3 lbs (302g)
Soups, Sauces, and Gravies
Barbecue sauce
1/3 cup (95g)
Baked Products
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Sweets
Honey
2 tsp (14g)
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
228cal, 20p, 4c, 12f (per meal)
1/4 small (18g)
1 large (164g)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
1 can (172g)
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.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
breakfast prep - 2 days
1. English bubble & squeak
215cal, 8p, 28c, 5f (per meal)
4 small (1-3/4" to 2-1/4" dia.) (368g)
4 tbsp (70g)
2 tsp (10mL)
2 cup, shredded (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add potatoes to a pot, cover with water, and boil for 10-15 minutes until fork-tender. Drain and mash the potatoes with a fork. Season with salt and pepper.
2
In a large bowl, mix the mash potatoes and brussels sprouts. Season generously with salt and pepper.
3
Form into patties (use number of patties listed in recipe details).
4
Heat oil in a skillet over medium heat. Press patties into the oil and leave undisturbed until browned on one slide, about 2-3 minutes. Flip and cook the other side.
5
Serve with a dollop of Greek yogurt.
2. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
snack prep - 2 days
1. Yogurt and cucumber
132cal, 16p, 11c, 3f (per meal)
1
Slice cucumber and dip in yogurt.
dinner prep - 1 days
1. Simple roasted cod
445cal, 61p, 0c, 23f (per meal)
Recipe has been scaled from original by 0.38x. 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. Sauteed peppers and onions
63cal, 1p, 5c, 4f (per meal)
1/4 tbsp (4mL)
1/4 medium (2-1/2" dia) (28g)
1/2 large (82g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
dinner prep - 2 days
1. Basic chicken breast tenderloins
449cal, 75p, 0c, 17f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Season tenderloins with salt, pepper, or your favorite seasoning blend.
2
Stove: Heat oil in a skillet or grill pan over medium heat and cook tenderloins for 3-4 minutes per side until golden brown and cooked through. Oven: Preheat the oven to 400°F (200°C), place tenderloins on a baking sheet, and bake for 15-20 minutes or until internal temperature reaches 165°F (74°C).
2. Broccoli
73cal, 7p, 5c, 0f (per meal)
5 cup (455g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Ricotta & walnuts
220cal, 15p, 7c, 14f (per meal)
1 tsp (4g)
2 dash (1g)
2 tbsp, chopped (14g)
1 cup (248g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
If using sweetener, mix it in with the ricotta.
2
Dust walnuts with some cinnamon and sprinkle them on top of the ricotta. Serve.
breakfast prep - 3 days
1. Boiled eggs
208cal, 19p, 1c, 14f (per meal)
9 large (450g)
Recipe has been scaled from original by 4.5x. 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 - 2 days
1. Bbq chicken stuffed sweet potatoes
520cal, 54p, 55c, 6f (per meal)
1 lbs (448g)
1/3 cup (95g)
2 sweetpotato, 5" long (420g)
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.
2. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/2 avocado(s) (101g)
1/2 bunch (85g)
1/2 small (29g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 1 days
1. Chicken-broccoli-quinoa bowl
585cal, 62p, 46c, 13f (per meal)
1/2 package (4.9 oz) (69g)
1/2 package (142g)
1 tsp (5mL)
2 dash, ground (1g)
2 dash (2g)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the quinoa and broccoli according to the instructions on their packaging.
2
Meanwhile, heat a skillet with the olive oil over medium heat and season the cubed chicken with salt and pepper.
3
Add the chicken to the skillet and cook 7-10 minutes until cooked through.
4
Bring the chicken, broccoli, and quinoa together; stir (or keep it all separate- whichever you prefer!) Serve.
lunch prep - 2 days
1. Basic chicken breast
423cal, 67p, 0c, 17f (per meal)
Recipe has been scaled from original by 1.33x. 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 medium (2-1/2" dia) (14g)
1/2 small whole (2-2/5" dia) (46g)
1/2 small (5-1/2" long) (25g)
1/2 hearts (250g)
1/8 cucumber (8-1/4") (38g)
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.
dinner prep - 1 days
1. Marinaded chicken breast
353cal, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.63x. 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 0.67x. 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.
snack prep - 3 days
1. Nectarine
140cal, 3p, 25c, 1f (per meal)
6 medium (2-1/2" dia) (852g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
breakfast prep - 2 days
1. High protein scrambled eggs
198cal, 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. 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. Grilled chicken sandwich
460cal, 58p, 30c, 11f (per meal)
1 tsp (5mL)
2 roll (3-1/2" dia) (114g)
1 tbsp (15g)
1/2 cup (15g)
6 slice(s), thin/small (90g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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 - 1 days
1. Honey mustard chicken thighs
458cal, 58p, 12c, 19f (per meal)
1 tbsp (15g)
2/3 lbs (302g)
1 1/3 dash (1g)
1/4 tbsp, ground (1g)
2 tsp (14g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Broccoli
58cal, 5p, 4c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.