1700 Calorie Meal Plan: Healthy High Protein Meals to Lose Fat
Finding the right calorie balance for weight loss can feel confusing. Some people eat too little and feel weak. Others eat too much and see no results. The 1700 calorie meal plan offers a middle ground.
It gives enough energy for daily life, yet creates a calorie deficit for safe fat loss.
In this guide, you’ll discover a full 1700 calorie meal plan high protein, sample menus, and meal prep tips. You’ll also learn if 1700 calories a day is good for weight loss, especially for women. By the end, you’ll know exactly what 1700 calories looks like and how to make it work for your body.
- What Is a 1700 Calorie Meal Plan?
- Is Eating 1700 Calories a Day Good for Weight Loss?
- Who Should Follow a 1700 Calorie Meal Plan?
- What Does 1700 Calories Look Like?
- 1700 Calorie Meal Plan High Protein
- 1700 Calories a Day Female Meal Plan
- Meal Plans for 1700 Calories a Day
- How to Build Your Own 1700 Calorie Meal Plan
- Meal Prep Tips for Success
- FAQs About the 1700 Calorie Meal Plan
- Conclusion
What Is a 1700 Calorie Meal Plan?
A 1700 calorie meal plan is a structured eating plan that limits daily intake to 1700 calories. People often use this amount for weight loss. It can also help with weight maintenance. This depends on age, activity level, and gender.
Not too restrictive. Unlike 1200 or 1500 calorie diets, 1700 calories still allows for satisfying meals, snacks, and balance. Many people find it sustainable for long-term results.
Is Eating 1700 Calories a Day Good for Weight Loss?
The short answer: yes, for many people.
Weight loss happens when you burn more calories than you eat. For women, eating 1700 calories a day usually creates a calorie deficit of 300 to 500 calories. This can lead to slow and steady fat loss.
For men, results vary depending on body size and activity. Active men may need more than 1700 calories. But for sedentary men or those with lower calorie needs, it can still work.
💡 Real-life example: A 35-year-old woman usually eats 2,100 calories to maintain her weight. She could lose about one pound per week by following a 1,700 calorie plan.
Who Should Follow a 1700 Calorie Meal Plan?
This plan works best for:
- Women aiming for safe, sustainable weight loss
- Men with lower activity levels
- People looking to maintain lean muscle while losing fat
- Anyone wanting a structured eating guide without extreme restrictions
If you’re highly active, training hard, or have higher energy needs, 1700 calories may feel too low.
What Does 1700 Calories Look Like?
A 1700 calorie meal plan can look drastically different depending on food choices. Here’s a breakdown:
- Protein: 100–140g (25–30% of calories)
- Carbs: 150–180g (35–40% of calories)
- Fats: 50–60g (25–30% of calories)
This balance keeps you full, fuels workouts, and supports muscle maintenance.
1700 Calorie Meal Plan High Protein
Here’s a one-day example of a meal plan for 1700 calories a day with a focus on protein: (Sample Menu)
Breakfast (400 calories)
- 2 scrambled eggs
- 2 slices whole-grain toast
- 1 avocado half
- Black coffee or tea
Snack (150 calories)
- Greek yogurt, plain (¾ cup)
- Handful of blueberries
Lunch (450 calories)
- Grilled chicken breast (4 oz)
- 1 cup quinoa
- Steamed broccoli
- Olive oil drizzle
Snack (200 calories)
- Protein shake (whey or plant-based)
- 1 banana
Dinner (500 calories)
- Baked salmon (4 oz)
- 1 medium sweet potato
- Asparagus with lemon
✅ Total: ~1700 calories
1700 Calories a Day Female Meal Plan
Women often ask: “Can I lose weight on 1700 calories?” The answer is yes, but results depend on age, height, activity, and metabolism.
Here’s a 1700 calorie female meal plan tailored for weight loss:
- Breakfast: Overnight oats with chia seeds and almond butter
- Snack: Apple slices with peanut butter
- Lunch: Turkey wrap with hummus, spinach, and whole-grain tortilla
- Snack: Carrot sticks with Greek yogurt dip
- Dinner: Shrimp stir-fry with brown rice and mixed veggies
This plan balances protein, carbs, and healthy fats while keeping meals satisfying.
Meal Plans for 1700 Calories a Day
To prevent boredom, rotate meals through the week:
Monday
- Breakfast: Protein smoothie with banana and spinach
- Lunch: Grilled chicken salad with olive oil
- Dinner: Turkey chili with beans
Tuesday
- Breakfast: Veggie omelet + toast
- Lunch: Tuna salad wrap
- Dinner: Salmon with roasted potatoes and green beans
Wednesday
- Breakfast: Greek yogurt parfait with granola
- Lunch: Turkey sandwich on whole grain bread
- Dinner: Baked cod with rice and peas
Thursday
- Breakfast: Avocado toast with egg
- Lunch: Lentil soup with whole-grain crackers
- Dinner: Grilled steak with sweet potato
Friday
- Breakfast: Oatmeal with protein powder
- Lunch: Chicken burrito bowl
- Dinner: Baked salmon with quinoa and spinach
Saturday
- Breakfast: Whole-grain pancakes with berries
- Lunch: Chickpea salad wrap
- Dinner: Shrimp fajitas with peppers and onions
Sunday
- Breakfast: Egg muffins with veggies
- Lunch: Turkey and cheese sandwich
- Dinner: Grilled chicken stir-fry with brown rice
How to Build Your Own 1700 Calorie Meal Plan
1. Divide Calories by Meals
- Breakfast: 400 calories
- Lunch: 500 calories
- Dinner: 500 calories
- Snacks: 300 calories
2. Prioritize Protein
Aim for 25–30g of protein per meal to stay full.
3. Load Up on Veggies
Fill half your plate with vegetables for volume and nutrients.
4. Choose Healthy Carbs
Quinoa, brown rice, oats, and sweet potatoes give steady energy.
5. Add Good Fats
Avocado, nuts, olive oil, and salmon support hormones and satiety.
Meal Prep Tips for Success
- Batch cook proteins like chicken, turkey, or tofu
- Pre-portion snacks into containers to avoid overeating
- Use simple seasonings like garlic, paprika, and lemon for flavor
- Keep healthy swaps handy: swap chips for roasted chickpeas, or soda for sparkling water
Meal prepping makes it easier to stick to your calorie target without feeling stressed.
FAQs About the 1700 Calorie Meal Plan
Is 1700 calories a day enough?
For many women, yes. For exceptionally active people, it might be too low.
What does 1700 calories look like in fast food?
One large burger, fries, and a soda can easily hit 1700 calories in one meal. That’s why whole foods are a smarter choice.
Can I build muscle on 1700 calories?
If you’re in a calorie deficit, building muscle is harder. But you can maintain muscle with high protein and strength training.
How is a 1700 calories meal plan different from 1500 or 2000?
It offers more food than 1500 calories (easier to stick with) but still creates a calorie deficit compared to 2000+.
Conclusion
A 1700 calorie meal plan can be a powerful tool for weight loss and better health. It balances enough food for energy while keeping you in a calorie deficit.
Whether you follow a 1700 calorie meal plan high protein or create your own, focus on whole foods, protein, and portion control.
If you have ever asked, “Is eating 1700 calories a day good for weight loss?” the answer is yes. This is true if it matches your lifestyle and goals. Start small, stay consistent, and watch your body respond.
