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 (1700cal, 127g protein, 131g net carbs, 64g fat, 22g fiber per day) cannot be customized.
Day 1
1725cal, 140g protein, 130g net carbs, 64g fat, 19g fiber
1/2 serving(s) (236cal, 30p, 0c, 13f)
1 container (107cal, 10p, 11c, 3f)
1 sweet potato(es) (385cal, 27p, 37c, 12f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 bar (245cal, 20p, 26c, 5f)
4 oz (298cal, 32p, 2c, 17f)
2 serving(s) (154cal, 9p, 21c, 1f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
Day 2
1725cal, 135g protein, 150g net carbs, 56g fat, 17g fiber
1/2 serving(s) (236cal, 30p, 0c, 13f)
1 container (107cal, 10p, 11c, 3f)
1 sweet potato(es) (385cal, 27p, 37c, 12f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 bar (245cal, 20p, 26c, 5f)
1 wrap(s) (345cal, 28p, 38c, 8f)
1 1/2 can(s) (213cal, 11p, 23c, 7f)
Day 3
1675cal, 114g protein, 191g net carbs, 40g fat, 26g fiber
1 container(s) (181cal, 8p, 32c, 2f)
1/3 cup (137cal, 14p, 3c, 5f)
1/2 potato(es) (260cal, 27p, 28c, 3f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (171cal, 10p, 21c, 3f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 wrap(s) (345cal, 28p, 38c, 8f)
1 1/2 can(s) (213cal, 11p, 23c, 7f)
Day 4
1675cal, 138g protein, 155g net carbs, 43g fat, 26g fiber
1 container(s) (181cal, 8p, 32c, 2f)
1/3 cup (137cal, 14p, 3c, 5f)
1/2 potato(es) (260cal, 27p, 28c, 3f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (171cal, 10p, 21c, 3f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3/4 serving(s) (447cal, 60p, 7c, 18f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
Day 5
1700cal, 148g protein, 145g net carbs, 48g fat, 23g fiber
1 container(s) (181cal, 8p, 32c, 2f)
1/3 cup (137cal, 14p, 3c, 5f)
1 wrap(s) (432cal, 33p, 39c, 14f)
2 container (213cal, 20p, 22c, 5f)
1 serving(s) (171cal, 10p, 21c, 3f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3/4 serving(s) (447cal, 60p, 7c, 18f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
Day 6
1700cal, 107g protein, 73g net carbs, 99g fat, 21g fiber
4 oz (233cal, 18p, 0c, 18f)
1 sweet potato (309cal, 3p, 36c, 14f)
10 meatballs (457cal, 52p, 6c, 25f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
Day 7
1700cal, 107g protein, 73g net carbs, 99g fat, 21g fiber
4 oz (233cal, 18p, 0c, 18f)
1 sweet potato (309cal, 3p, 36c, 14f)
10 meatballs (457cal, 52p, 6c, 25f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
Grocery List (48 items)
Other
Cottage cheese & fruit cup
4 container (532g)
Italian seasoning
1 1/4 tsp (5g)
Protein bar (20g protein)
2 bar (100g)
Coleslaw mix
1/2 cup (45g)
Edamame, dry roasted
1 cup (90g)
Mixed greens
4 tbsp (8g)
Chicken, drumsticks, with skin
1/2 lbs (227g)
Beef Products
Ground beef (93% lean)
1 lbs (454g)
Dairy and Egg Products
Eggs
4 large (200g)
Whole milk
1/3 gallon (1320mL)
Butter
1 tsp (5g)
Fresh mozzarella cheese
1 oz (28g)
Nonfat greek yogurt, plain
2/3 cup (193g)
Lowfat flavored yogurt
3 container (6 oz) (510g)
String cheese
4 stick (112g)
Fats and Oils
Oil
3 1/4 oz (98mL)
Olive oil
1 tsp (6mL)
Vegetables and Vegetable Products
Garlic
1 clove(s) (3g)
Sweet potatoes
6 1/2 sweetpotato, 5" long (1365g)
Lima beans, frozen
1/2 package (10 oz) (142g)
Tomatoes
4 medium whole (2-3/5" dia) (480g)
Red bell pepper
3/4 medium (approx 2-3/4" long, 2-1/2 dia.) (89g)
Onion
3/4 medium (2-1/2" dia) (82g)
Zucchini
3/4 medium (147g)
Broccoli
3/4 cup chopped (68g)
Sugar snap peas
3 cup, whole (189g)
Spices and Herbs
Garlic powder
1/3 oz (9g)
Black pepper
1 1/4 tsp, ground (3g)
Salt
2/3 oz (19g)
Fresh basil
1 tbsp, chopped (3g)
Crushed red pepper
1 tsp (2g)
Oregano, dried
4 1/2 g (5g)
Onion powder
1/2 tbsp (3g)
Beverages
Water
2 3/4 cup(s) (659mL)
Cereal Grains and Pasta
Long-grain white rice
2 tbsp (23g)
Quinoa, uncooked
2/3 cup (113g)
Soups, Sauces, and Gravies
Pesto sauce
1 tbsp (16g)
Frank's red hot sauce
1 fl oz (30mL)
Condensed canned chicken noodle soup
3 can (10.5 oz) (894g)
Barbecue sauce
2 3/4 tbsp (48g)
Poultry Products
Boneless skinless chicken breast, raw
2 lbs (960g)
Ground turkey, raw
1 lbs (454g)
Sausages and Luncheon Meats
Chicken cold cuts
1/2 lbs (227g)
Baked Products
Flour tortillas
4 tortilla (approx 7-8" dia) (193g)
Bread
2 slice (64g)
Legumes and Legume Products
Lentils, raw
9 1/2 tbsp (115g)
Fruits and Fruit Juices
Avocados
1 1/4 avocado(s) (251g)
Lime juice
1 1/2 tbsp (23mL)
breakfast prep - 2 days
1. Paleo beef & egg bowl
235 cals, 30p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a non-stick skillet over medium heat. Add the ground beef and break apart. Season with some salt and pepper. Cook, stirring occasionally, until beef is fully cooked and no longer pink. Transfer beef to a plate and set aside.
2
Crack the egg into the skillet and cook until the whites are firm.
3
Add beef to a bowl and top the egg. Season with more salt/pepper and serve.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Garlic beef stuffed sweet potatoes
385 cals, 27p, 37c, 12f (per meal)
1/2 tbsp (8mL)
1 clove(s) (3g)
2 dash (1g)
1/2 lbs (227g)
2 sweetpotato, 5" long (420g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potato(es) with a fork a few times. Place sweet potato(es) on a plate and microwave on high for about 5-8 minutes per sweet potato or until soft. Set aside. (Alternatively you can bake the sweet potato(es) in the oven for about 40-75 minutes at 400°F (200°C) until soft).
2
Heat the oil in a skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.
3
Add the ground beef and garlic powder. Break the beef apart and let it brown.
4
Once beef is fully cooked, split open sweet potatoes with a knife and stuff with the garlicy beef mixture. Serve.
dinner prep - 1 days
1. Caprese chicken
300 cals, 33p, 2c, 17f (per meal)
2 dash (1g)
1 tbsp (16g)
1/2 tsp (3mL)
1 1/2 cherry tomatoes (26g)
1 tbsp, chopped (3g)
1 oz (28g)
4 oz (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
2. Buttery white rice
120 cals, 2p, 18c, 5f (per meal)
1/2 dash, ground (0g)
1 tsp (5g)
1 dash (1g)
1/4 cup(s) (59mL)
2 tbsp (23g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
3. Lima beans
155 cals, 9p, 21c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Season to taste with salt and pepper.
3
Serve.
snack prep - 2 days
dinner prep - 2 days
1. Buffalo deli chicken wrap
345 cals, 28p, 38c, 8f (per meal)
1 tsp (5mL)
4 tbsp (23g)
1 tbsp (18g)
4 oz (113g)
1 tortilla (approx 10" dia) (72g)
1
Mix greek yogurt and Frank's red hot sauce in a small bowl. Set aside.
2
Top tortilla with chicken and coleslaw mix and then drizzle yogurt mixture on top.
3
Wrap up and serve.
2. Chicken noodle soup
215 cals, 11p, 23c, 7f (per meal)
3 can (10.5 oz) (894g)
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. Bbq chicken stuffed sweet potatoes
260 cals, 27p, 28c, 3f (per meal)
1 sweetpotato, 5" long (210g)
2 2/3 tbsp (48g)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
3. Quinoa
210 cals, 8p, 32c, 3f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package's instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
breakfast prep - 3 days
1. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
snack prep - 3 days
1. Crunchy garlicy lentil snack
170 cals, 10p, 21c, 3f (per meal)
9 1/2 tbsp (115g)
2 tsp (9mL)
5 dash (2g)
1 tsp (2g)
5 dash, ground (1g)
1 dash (1g)
1 1/3 cup(s) (284mL)
Recipe has been scaled from original by 0.6x. Adjust cook times and pan sizes accordingly.
1
Place rinsed lentils in a pot and add water. Cover and bring to a boil. Reduce heat to low and cook for 20 minutes, stirring occasionally.
2
Meanwhile, preheat the oven to 425 F (220 C).
3
Drain the lentils, put them back in the pot and mix in all remaining ingredients.
4
Line a baking sheet (or two) with parchment paper (or foil). Spread lentils over in an even layer. Bake for 12 minutes, stir lentils around, and then bake for another 12 minutes or so. Keep an eye on them towards the end to make sure they don't burn, but make sure they are completely crunchy and have no moisture before removing.
5
Serve.
6
To store: Let lentils cool completely and then store in an airtight container. Can last up to 2 weeks.
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.
dinner prep - 2 days
1. One pan roasted chicken & veggies
445 cals, 60p, 7c, 18f (per meal)
1 lbs (510g)
1 tsp, ground (2g)
3/4 medium (approx 2-3/4" long, 2-1/2 dia.) (89g)
6 tbsp cherry tomatoes (56g)
1 1/2 tbsp (23mL)
3/8 medium (2-1/2" dia) (41g)
3/4 medium (147g)
1/2 tsp (3g)
1/2 tsp, ground (1g)
3/4 cup chopped (68g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 500°F (260°C).
2
Chop all veggies into large pieces. Chop chicken into small cubes.
3
In a roasting dish or on a sheet pan, add the veggies, raw chicken, oil and seasonings. Toss to combine.
4
Bake for about 15-20 minutes until chicken is cooked and veggies are lightly charred.
2. Mashed sweet potatoes
90 cals, 2p, 18c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
lunch prep - 1 days
1. Chicken & sweet potato wrap
430 cals, 33p, 39c, 14f (per meal)
1/2 tbsp (8mL)
1 tsp (4g)
1 tbsp (18g)
4 tbsp (8g)
2 slices, thin (18g)
4 oz (113g)
1/2 sweetpotato, 5" long (105g)
1 tortilla (approx 7-8" dia) (49g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potato with a fork a few times and microwave for 5-10 minutes, until soft. Set aside to cool a little.
2
Meanwhile, coat chicken strips in oil, italian seasoning, and a pinch of salt/pepper. Cook chicken in a skillet over medium heat until golden and fully cooked.
3
Scoop out sweet potato flesh with a spoon and transfer to a small bowl. Discard the skin. Mash the sweet potato flesh with a fork until it has a mashed potato consistency.
4
Assemble wrap by spreading a layer of mashed sweet potato onto the tortilla and top with chicken, greens, onion, and greek yogurt. Serve.
5
Meal prep tip: store mashed sweet potato and cooked chicken separately in airtight containers in the fridge. Assemble wrap the day-of.
2. Cottage cheese & fruit cup
215 cals, 20p, 22c, 5f (per meal)
2 container (266g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Buffalo drumsticks
235 cals, 18p, 0c, 18f (per meal)
4 tsp (20mL)
1/4 tbsp (4mL)
1 dash (1g)
1 dash, ground (0g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Sweet potato medallions
310 cals, 3p, 36c, 14f (per meal)
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
breakfast prep - 2 days
1. Avocado toast with egg
240 cals, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
dinner prep - 2 days
1. Turkey meatballs
455 cals, 52p, 6c, 25f (per meal)
1/2 tbsp (9g)
1 tbsp (15mL)
1/2 tbsp, leaves (2g)
1/2 tbsp (5g)
1/2 tbsp (3g)
1/2 cup (140g)
1 lbs (454g)
1
In a large bowl, mix together the ground turkey, onion powder, garlic powder, oregano, and salt with your hands until well incorporated. Form into small meatballs (use the number of meatballs listed in the recipes serving details).
2
Heat oil in a large skillet over medium heat. Add meatballs and cook, turning gently, until all sides are browned and the meatballs are cooked through.
3
Serve.
2. Tomato and avocado salad
175 cals, 2p, 5c, 14f (per meal)
1 1/2 tbsp minced (23g)
1 1/2 tbsp (23mL)
3/4 avocado(s) (151g)
3/4 medium whole (2-3/5" dia) (92g)
1 tsp (6mL)
3 dash (1g)
3 dash (2g)
3 dash, ground (1g)
Recipe has been scaled from original by 0.75x. 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.
snack prep - 2 days
1. Sugar snap peas
40 cals, 3p, 5c, 0f (per meal)
3 cup, whole (189g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Season with salt if desired and serve raw.