At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.
Meal planning helps keep you organized so you can shop for ingredients and prepare nutritious meals and snacks each week. If you are trying to reach a specific calorie goal, meal plans can also outline the correct portion size. If you're looking for a 1,700-calorie-per-day meal plan, this is made up of three meals and three snacks daily to keep you energized and satisfied.
Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.
Why Nutrition is Important for a 1,700-Calorie Diet
Nutrient-dense foods should make up the bulk of a 1,700-calorie daily diet, with a bit of wiggle room for sweets and treats. The Dietary Guidelines for Americans recommend choosing foods from a variety of food groups in order to get all of the nutrients that the body requires.
The food groups are vegetables, fruits, grains, dairy, and protein foods. The guidelines also recommend that Americans consume limited amounts of added sugars, saturated fat, and sodium.
Foods high in sugars or saturated fat, such as soda, fast food, and candy, provide calories but lack significant amounts of beneficial fiber, vitamins, and minerals. Although there is room in a balanced diet for most types of food, we do not want to get 1,700 calories only from these nutrient-sparse foods. Consequently, the bulk of this meal plan is made from whole, nutrient-dense foods, with a few treats added here and there.
7-Day Sample Menu
This one-week meal plan was designed for a person who needs about 1,700 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.
This 7-day meal plan includes breakfast, lunch, dinner, and three snacks. It has a good balance of carbohydrates (mostly from whole grains, vegetables, fruits, and beans), protein, and healthy fats, which mirrors the recommendations from the dietary guidelines for Americans.
If there are certain foods that you don't enjoy, feel free to swap them out and replace them with something that you prefer, but try to stay within the same category. For example, you can substitute a cup of rice with a cup of pasta or quinoa. Or perhaps you will swap out cauliflower for broccoli or green beans.
It's also important to keep cooking methods in mind when you swap out foods. For example, swap grilled chicken for grilled fish, but not deep-fried fish, which has more calories and will skew the calorie count.
Download the 7-Day 1,700-Calorie Meal Plan
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Download the Meal Plan
Day 1
Breakfast
- 3/4 cup plain nonfat Greek yogurt
- 1/4 cup granola
- 1 cup strawberries
Macronutrients: approximately 298 calories, 21 grams protein, 31 grams carbohydrates, and 8 grams fat
Snack
- 1 medium pear
- 1 ounce mozzarella cheese
Macronutrients: approximately 183 calories, 9 grams protein, 26 grams carbohydrates, and 7 grams fat
Lunch
- 2 slices whole grain bread with 3 ounces roast turkey breast, 1 medium tomato, and 1 teaspoon mayonnaise
- 1 cup blueberries
Micronutrients: 407 calories, 24 grams protein, 66 grams carbohydrates, and 9 grams fat
Snack
- 1 cup air-popped popcorn
- 2 tablespoons almonds
- 2 tablespoons raisins
Micronutrients: 168 calories, 4 grams protein, 25 grams carbohydrates, and 8 grams fat
Dinner
- 3 ounces broiled salmon
- 1 cup quinoa
- 1 cup mixed cauliflower and broccoli with 2 teaspoons of olive oil vinaigrette
Micronutrients: 473 calories, 32 grams protein, 45 grams carbohydrates, and 19 grams fat
Snack
- 2 small chocolate chip cookies
- 1 cup skim milk
Micronutrients: 181 calories, 9 grams protein, 25 grams carbohydrates, and 6 grams fat
Daily Totals: 1,710 calories, 99 grams protein, 218 grams carbohydrates, and 57 grams fat
Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.
Day 2
Breakfast
- 1 slice whole wheat toast with 2 tablespoons guacamole
- 1-ounce reduced-fat cheddar cheese
- 1 cup strawberries
Micronutrients: 277 calories, 14 grams protein, 33 grams carbohydrates, and 11 grams fat
Snack
- 1/2 cup plain nonfat Greek yogurt
- 1 cup strawberries
- 2 tablespoons granola
Micronutrients: 166 calories, 15 grams protein, 16 grams carbohydrates, and 5 grams fat
Lunch
- 1 slice whole wheat bread topped with 1/2 avocado, mashed, and one fried egg
- 1 medium apple
Macronutrients: 408 calories, 13 grams protein, 48 grams carbohydrates, 21 grams fat
Snack
- 15 grams dark chocolate
- 2 tablespoons almonds
- 2 tablespoons raisins
Micronutrients: 220 calories, 4 grams protein, 28 grams carbohydrates, and 12 grams fat
Dinner
- 3 ounces shrimp
- 1 cup brown rice
- 1 cup red peppers and 1 cup broccoli stir-fried in 2 teaspoons of olive oil
Micronutrients: 458 calories, 29 grams protein, 59 grams carbohydrates, and 12 grams fat
Snack
- 2 cups air-popped popcorn
- 1 medium apple
Micronutrients: 157 calories, 3 grams protein, 37 grams carbohydrates, and 2 grams fat
Daily Totals: 1,686 calories, 78 grams protein, 221 grams carbohydrates, and 63 grams fat
Day 3
Breakfast
- 1 packet plain oatmeal made with 2/3 cup of skim milk
- 1 banana
- 1 tablespoon walnuts
Micronutrients: 301 calories, 12 grams protein, 55 grams carbohydrates, and 6 grams fat
Snack
- 1 cup edamame (shelled)
Micronutrients: 189 calories, 17 grams protein, 15 grams carbohydrates, and 8 grams fat
Lunch
- 2 slices whole grain bread with 3 ounces canned tuna mixed with 2 teaspoons mayonnaise and 1 cup spinach
- 1 cup red pepper sticks
Micronutrients: 382 calories, 32 grams protein, 42 grams carbohydrates, and 11 grams fat
Snack
- 1/2 cup plain nonfat Greek yogurt
- 1 cup strawberries
- 2 tablespoons granola
Micronutrients: 166 calories, 15 grams protein, 16 grams carbohydrates, and 5 grams fat
Dinner
- 3 ounces grilled chicken
- 1 cup broccoli and 1 cup kale stir-fried in 2 teaspoons olive oil
- 1 cup pasta with 1/4 cup tomato sauce
Micronutrients: 501 calories, 39 grams protein, 59 grams carbohydrates, and 15 grams fat
Snack
- 1 medium apple
- 1-ounce cheddar cheese
Macronutrients: approximately 183 calories, 9 grams protein, 26 grams carbohydrates, and 7 grams fat
Daily Totals: 1,722 calories, 124 grams protein, 214 grams carbohydrates, and 52 grams fat
Day 4
Breakfast
- Smoothie made with 1 cup plain nonfat Greek yogurt, 1 banana, 1/2 cup almond milk, and 1 tablespoon of peanut butter
Macronutrients: approximately 334 calories, 28 grams protein, 42 grams carbohydrates, and 10 grams fat
Snack
- 1 cup grapes
- 2 tablespoons almonds
Macronutrients: approximately 140 calories, 3 grams protein, 19 grams carbohydrates, and 7 grams fat
Lunch
- 3 ounces salmon
- 1/2 cup brown rice
- 1 cup red pepper slices
Macronutrients: approximately 391 calories, 28 grams protein, 52 grams carbohydrates, and 8 grams fat
Snack
- 1/4 cup roasted chickpeas
- 2 tablespoons raisins
Macronutrients: approximately 189 calories, 5 grams protein, 32 grams carbohydrates, and 6 grams fat
Dinner
- Salad made with 2 cups spinach, 1 cup diced carrots, 1 tablespoon olive oil vinaigrette
- 3 ounces grilled chicken
- 1 cup cooked quinoa
Micronutrients: 532 calories, 36 grams protein, 53 grams carbohydrates, and 20 grams fat
Snack
- 2 cups air-popped popcorn
- 15 grams dark chocolate
Micronutrients: 145 calories, 3 grams protein, 21 grams carbohydrates, and 6 grams fat
Daily Totals: 1,761 calories, 103 grams protein, 219 grams carbohydrates, and 57 grams fat
Day 5
Breakfast
- 1 cup nonfat plain Greek yogurt
- 1 cup blueberries
- 2 tablespoons unsalted almonds
Macronutrients: 295 calories, 27 grams protein, 32 grams carbohydrates, 9 grams fat
Snack
- 2 cups air-popped popcorn
- 1 tablespoon dark chocolate chips
Macronutrients: 145 calories, 3 grams protein, 21 grams carbohydrates, 6 grams fat
Lunch
- 3 ounces grilled chicken
- 2 cups kale salad with 2 teaspoons olive oil vinaigrette and 1 tablespoon walnuts
- 1 small whole grain roll
Macronutrients: 403 calories, 34 grams protein, 33 grams carbohydrates, 17 grams fat
Snack
- 1/4 cup hummus
- 1 cup carrot sticks
Macronutrients: 150 calories, 5 grams protein, 20 grams carbohydrates, 6 grams fat
Dinner
- 1 cup black beans
- 1 cup brown rice
- 1 cup diced red pepper
- 1 medium diced tomato
- 2 tablespoons guacamole
Micronutrients: 528 calories, 22 grams protein, 100 grams carbohydrates, and 7 grams fat
Snack
- 1 banana
- 1 tablespoon peanut butter
Micronutrients: 200 calories, 5 grams protein, 30 grams carbohydrates, and 8 grams fat
Daily Totals: 1,720 calories, 96 grams protein, 236 grams carbohydrates, and 53 grams fat
Day 6
Breakfast
- 2 eggs, fried in 1 teaspoon butter
- 1 slice 100% whole wheat bread
- 1 medium tomato
Micronutrients: 296 calories, 18 grams protein, 24 grams carbohydrates, and 16 grams fat
Snack
- 1 container (5.3 ounces) vanilla Greek yogurt
- 1 cup strawberries
Macronutrients: 166 calories, 14 grams protein, 28 grams carbohydrates, 0 grams fat
Lunch
- 2 cups spinach salad and 1 cup sliced green beans with 1 tablespoon olive oil vinaigrette
- 3 ounces canned tuna
- 1 small whole grain roll
- 1 orange
Micronutrients: 440 calories, 30 grams protein, 59 grams carbohydrates, and 16 grams fat
Snack
- 1/4 cup hummus
- 1 cup broccoli florets
Macronutrients: 131 calories, 7 grams protein, 14 grams carbohydrates, 6 grams fat
Dinner
- 2 cups lettuce
- 1 small diced tomato
- 1 cup chickpeas
- 2 teaspoons salad dressing
- 1 slice whole grain toast with 1 teaspoon butter
Micronutrients: 536 calories, 18 grams protein, 85 grams carbohydrates, and 17 grams fat
Snack
- 1/2 cup ice cream
Micronutrients: 137 calories, 2 grams protein, 16 grams carbohydrates, and 7 grams fat
Daily Totals: 1,709 calories, 89 grams protein, 226 grams carbohydrates, and 62 grams fat
Day 7
Breakfast
- 1 slice 100% whole wheat bread
- 2 hard-boiled eggs mixed with 1 teaspoon mayonnaise
- 1 tomato
Macronutrients: 296 calories, 18 grams protein, 24 grams carbohydrates, 16 grams fat
Snack
- 1 orange
- 2 tablespoons mixed nuts
Macronutrients: 171 calories, 7 grams protein, 29 grams carbohydrates, 14 grams fat
Lunch
- 1 cup cooked pasta
- 1 cup spinach and 1 cup cauliflower stir-fried in 2 teaspoons olive oil
- 3 ounces grilled chicken
Macronutrients: 414 calories, 36 grams protein, 44 grams carbohydrates, 13 grams fat
Snack
- 1 ounce cheddar cheese
- 1 medium apple
Macronutrients: 183 calories, 9 grams protein, 26 grams carbohydrates, 7 grams fat
Dinner
- 4 ounces grilled trout
- 10 asparagus spears
- 1 cup brown rice
Macronutrients: 483 calories, 32 grams protein, 50 grams carbohydrates, 16 grams fat
Snack
- 1 cup strawberries
- 1 tablespoon chocolate chips
Macronutrients: 132 calories, 2 grams protein, 21 grams carbohydrates, 5 grams fat
Daily Totals: 1,679 calories, 102 grams protein, 194 grams carbohydrates, and 71 grams fat
How to Meal Plan for a 1,700-Calorie Diet
- Flexibility is built in. You can still reach the 1,700 calorie level daily even if you mix up the timing of meals and snacks each day. For example, if you prefer to eat more at breakfast and less at dinner, you can easily move 100 calories from one meal to the next. Or, perhaps you don't want to snack three times per day. You can have two snacks, and add the final snack to your meal.
- Snacks are interchangeable. Within each day, the three snacks can be switched. So, if popcorn is slated as the after-dinner snack but you prefer to eat it in the morning, go ahead!
- Portion sizes dictate calories. This meal plan was specifically created for 1,700 calories, which is based on the serving size for each meal and snack. If you eat larger portions, you will take in more calories. If you eat smaller portions, you will take in fewer calories.
A Word From Verywell
This meal plan can help you determine the portion sizes of meals and snacks that make up a daily 1,700-calorie diet. To find out if 1,700 calories per day is right for you, speak with a healthcare provider or a registered dietitian on a customized meal plan.
We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.