This post may contain affiliate links at no additional cost to you. As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure.
What's inside
If you are considering doing a 1700 calorie diet, having a meal plan can help you stay on the right path.
But like many people, you might not know where to start.
As a Registered Dietitian, I’ve created hundreds of meal plans to help my clients achieve their goals. So, to make things easier for you, I’ve created several 1700 calorie meal plans to help you get started.
Each easy 1700 calorie meal plan PDF comes with the meals for the day, the recipes, and a grocery list.
It can’t get easier than that! You only click the link and download the meal plan you want to follow. It’s great for men who want to lose weight, as well as women making caloric adjustments for weight gain, loss, or maintenance.
However, before we begin, I always suggest getting a personalized meal plan. A meal plan tailored to your goals, needs, and preferences is always going to provide the best results.
So make sure you consult with a health professional to help you determine how many calories and macros you need.
What is a 1700 calorie meal plan?
Related: 1500 Calorie Meal Plan PDF
A 1700 calorie meal plan is a diet where you eat 1700 calories daily. The meal plans consist of three main meals daily with two snacks in between.
Remember that you can always make adjustments to the meal plan. You can switch a vegetable with another vegetable. For example, from broccoli to cauliflower.
Or, you can also change the protein as long as they have a similar composition and cooking method (you cannot replace chicken breast for fried shrimp).
You can also switch the meals within the same day. For example, you might switch the morning snack with the afternoon snack. Or, have the set lunch for dinner. As long as you eat the same meals throughout the day, the results are going to be the same.
Another thing you can do is repeat the same day for a couple of days. For example, you can have the meal set for Monday for several days if that makes it easier.
Now, what you cannot do is replace meals from different days. For example, switch the Monday snack to the Thursday afternoon snack. This will make changes in the macros and calories of the day.
A 1700 calorie meal plan is an option for several types of people. It all depends on your goals, activity level, and more. So, who can benefit from a 1700 calorie meal plan?
- Men who want to lose weight.
- Highly active women (six to seven training sessions that last more than 90 minutes) who want to lose weight.
- Women who want to be in maintenance.
- Women who want to have a slight caloric surplus to gain weight.
Remember that everyone has different dietary needs, which is why it is always important to check with a health professional.
Benefits and Drawbacks of a 1700 Calorie Meal Plan
Related: 1800 Calorie Meal Plan PDF
There are several benefits to a 1700 calorie meal plan, but that doesn’t mean those benefits are available to everyone. Pay close attention to the drawbacks as well as the benefits.
Benefits
- It can promote weight loss for men and highly active women without affecting their muscle mass.
- It might produce lean weight gain for some women.
- It provides highly nutritious and satiating meals.
- Planning ahead allows you to save time and money.
- Knowing what you are going to have makes it easier to stay on plan.
Drawbacks
- Some men might be consuming too few calories, which increases the risk of muscle loss or nutrient deficiency.
- You might not have time to prepare all the meals.
- It might cause weight gain if you don’t follow it along with an appropriate exercise routine.
List of Available Dietary 1700 Calorie Meal Plans For Free Download
Related: 2500 Calorie Meal Plan PDF
There is no one-size-fits-all when it comes to meal plans.
In a moment, I’ll be sharing with you several 1700-calorie meal plans to adjust to your needs. You’ll find meal plans based on how many days you want planned (7, 21, or 30) or different macro compositions.
Here’s a full list of the meal plans:
- 7-Day Balanced 1700 Calorie Meal Plan PDF
- 21-Day Fix 1700 Calorie Meal Plan PDF
- 30-Day Balanced 1700 Calorie Meal Plan PDF
- 1700 Calorie Meal Plan 40/30/30 PDF
- 1700 Calorie Meal Plan 40/40/20 PDF
- 1700 Calorie Meal Plan 50/30/20 PDF
3 Tips for Following the 1700 Calorie Meal Plan
Related: 1900 Calorie Meal Plan PDF
If you are new to following a meal plan, don’t worry – it’s not as tough as it sounds.
I’ve been there myself, and so have my clients.
Here are three professional tips to help you along. These tips will help you go into the meal plan prepared, understanding what foods can either help the cause or damage the process.
Meal Prepping Tips
Meal prep sounds like a lot of work, especially if you are not a big fan of cooking. However, it doesn’t have to be.
The beauty of meal prep is that there is plenty of wiggle room. It can be adjusted to each individual’s needs, time, and preferences.
Some people might want to prepare all the meals of the week, but if you find this to be too overwhelming, you can just wash and prepare the fruits and vegetables, or only prepare the snacks and lunches for the week.
Benefits
So, what are the benefits of meal prep?
- It helps prevent resorting to unhealthy foods, keeping you on-plan.
- Decreases stress levels since you know what you are going to eat.
- Makes it easier and faster to go grocery shopping.
- You save money since you’re not buying takeout or extra groceries not on the plan.
- Meal prepping promotes portion control, making it easier to reach your goals.
How to meal prep
- Get ready. After reading over the meal plan, make a list of the foods you need to prepare and select the ones you want to prepare in advance. Make sure you take some time to analyze what you need to make the process easier, such as containers or a scale.
- Create an event. Select a day and time to start meal prepping. Write it in your calendar so you don’t forget and treat it like any other appointment. Eventually, it will make it easier to form a habit.
- Go grocery shopping. Take your list to the store and shop for everything you need.
- Weigh foods and portion them out. Once you’re creating the meals, weigh the food and place them in containers. Placing them in individual portions makes it easier to take them from the fridge and reheat it, saving you time.
Foods to eat
Certain foods make it easier to follow the plan. If you are on a weight loss journey, you want foods that will keep you feeling full.
Proteins and vegetables take longer to digest, so they are going to be highly satiating. Also, one of the benefits of protein is that it can slightly increase the metabolism without doing any extra work.
So, if you are still hungry after eating the meal, you can always include more vegetables. Add more salad (as long as it doesn’t have extra dressing), or add some vegetable sticks as a snack to help you stay fuller for longer.
Foods to avoid
Processed foods are not very filling since they are high in sugar, fats, and salt. Also, they lack essential vitamins, minerals, proteins, and fiber.
For that reason, substitute refined grains for whole grains. For example, instead of white pasta, switch to whole-grain pasta or legume-based pasta. It will provide more nutrients and make you feel fuller, making it easier to stay on plan.
Macro Calculator
Related: 2200 Calorie Meal Plan PDF
Not everyone is going to need 1700 calories.
A health professional can determine how many calories and macros you need based on your goals, needs, and starting point.
This can decrease the risk of nutrient deficiency and muscle loss.
However, not everyone can make it to a health professional for diet advice. If this is the case, a calorie and macro calculator can help.
Our calorie and macro calculator is one of the easiest to use.
- Select your experience with nutrition and training: Beginner, moderate, or expert.
- Select your tracking experience: Beginner, moderate, or expert.
- Set your age, weight, height, and fat percentage (optional).
- Select your activity levels: Sedentary, lightly active, moderately active, heavily active, and athlete.
- Write down your name and email to get your results.
7-Day Balanced 1700 Calorie Meal Plan
Starting this list of 1700 calorie meal plans, we have a seven-day balanced meal plan. It provides 50% carbs, 20% proteins, and 30% fats.
Monday
- Breakfast: Fried chickpeas and spinach yogurt bowl
- Snack: Edamame ricotta toast
- Lunch: Roasted cabbage, broccoli, and tofu
- Snack: Papaya breakfast bowl
- Dinner: Fusilli with grilled eggplant
Tuesday
- Breakfast: Fried chickpeas and spinach yogurt bowl
- Snack: Edamame ricotta toast
- Lunch: Fusilli with grilled eggplant
- Snack: Papaya breakfast bowl
- Dinner: Chicken, broccoli, and cashew stir fry
Wednesday
- Breakfast: Fried chickpeas and spinach yogurt bowl
- Snack: Edamame ricotta toast
- Lunch: Chicken, broccoli, and cashew stir fry
- Snack: Papaya breakfast bowl
- Dinner: Tofu veggie fried rice
Thursday
- Breakfast: Berry cottage cheese overnight oats
- Snack: Sardine and cream cheese bagel
- Lunch: Tofu veggie fried rice
- Snack: Persimmon with yogurt and pumpkin seeds
- Dinner: Artichoke, olive, and sun dried tomato pesto pizza
Friday
- Breakfast: Berry cottage cheese overnight oats
- Snack: Sardine and cream cheese bagel
- Lunch: Artichoke, olive, and sun dried tomato pesto pizza
- Snack: Persimmon with yogurt and pumpkin seeds
- Dinner: Sesame chicken and noodle jar
Saturday
- Breakfast: Banana chocolate protein smoothie
- Snack: Sardine and cream cheese bagel
- Lunch: Sesame chicken and noodle jar
- Snack: Persimmon with yogurt and pumpkin seeds
- Dinner: Pork summer rolls with peanut sauce
Sunday
- Breakfast: Banana chocolate protein smoothie
- Snack: Sardine and cream cheese bagel
- Lunch: Pork summer rolls with peanut sauce
- Snack: Persimmon with yogurt and pumpkin seeds
- Dinner: Amatriciana pasta
To get the free 7-day balanced 1700-calorie meal plan with a grocery list and recipes, click the following link:
7-Day Balanced 1700 Calorie Meal Plan PDF
21-Day Fix 1700 Calorie Meal Plan
If you really want to achieve your goals, I always recommend planning a couple more weeks to help you stay on track.
The best results I’ve seen in my clients are those who manage to plan in advance. This makes it easier to meal prep and avoid adding any unwanted meals .
The following meal plan has a 21-day plan already planned for you. You’ll get delicious recipes that the entire family will love.
It has the same macro breakdown as the previous meal plan: 50% carbs, 20% proteins, and 30% fats.
Monday
- Breakfast: Chocolate protein baked oatmeal
- Snack: Stone fruit salad with cottage cheese
- Lunch: Fiddlehead and edamame pesto pasta
- Snack: Chocolate strawberry chia pudding
- Dinner: Spicy tofu and cauliflower soup
Tuesday
- Breakfast: Chocolate protein baked oatmeal
- Snack: Stone fruit salad with cottage cheese
- Lunch: Spicy tofu and cauliflower soup
- Snack: Chocolate strawberry chia pudding
- Dinner: Air fryer eggplant parmesan
Wednesday
- Breakfast: Chocolate protein baked oatmeal
- Snack: Stone fruit salad with cottage cheese
- Lunch: Air fryer eggplant parmesan
- Snack: Chocolate strawberry chia pudding
- Dinner: Portobello veggie burger
Thursday
- Breakfast: Butternut squash smoothie
- Snack: Peach cobbler smoothie
- Lunch: Portobello veggie burger
- Snack: Greek yogurt with almonds and pear
- Dinner: Kimchi and tofu rice bowls
Friday
- Breakfast: Butternut squash smoothie
- Snack: Peach cobbler smoothie
- Lunch: Kimchi and tofu rice bowls
- Snack: Greek yogurt with almonds and pear
- Dinner: Spiced beef and spinach with rice
Saturday
- Breakfast: Japanese omelet rice
- Snack: Peach cobbler smoothie
- Lunch: Spiced beef and spinach with rice
- Snack: Greek yogurt with almonds and pear
- Dinner: Grilled vegetable and lentil salad
Sunday
- Breakfast: Japanese omelet rice
- Snack: Peach cobbler smoothie
- Lunch: Grilled vegetable and lentil salad
- Snack: Greek yogurt with almonds and pear
- Dinner: Squash and black bean enchiladas
To get the free 21-day balanced 1700 calorie meal plan with the complete grocery list and easy recipes, just click below and download:
- 21-Day Fix 1700 Calorie Meal Plan Week 1 PDF
- 21-Day Fix 1700 Calorie Meal Plan Week 2 PDF
- 21-Day Fix 1700 Calorie Meal Plan Week 3 PDF
30-Day Balanced 1700 Calorie Meal Plan
Imagine that 21 days worth of meals can help you stay committed. What about 30 days? Planning for an entire month might sound overwhelming. But it doesn’t have to be, especially if you only need to click a link.
The following meal plan provides an entire month’s worth of meals. You’ll get a macro distribution of 50% carbs, 20% proteins, and 30% fats.
Monday
- Breakfast: Squash and pomegranate breakfast bowl
- Snack: Golden smoothie
- Lunch: Balsamic roasted tempeh bowls
- Snack: Yogurt overnight bowls
- Dinner: Teriyaki tofu bowls
Tuesday
- Breakfast: Squash and pomegranate breakfast bowl
- Snack: Golden smoothie
- Lunch: Teriyaki tofu bowls
- Snack: Yogurt overnight bowls
- Dinner: Pesto shrimp pasta
Wednesday
- Breakfast: Squash and pomegranate breakfast bowl
- Snack: Golden smoothie
- Lunch: Pesto shrimp pasta
- Snack: Yogurt overnight bowls
- Dinner: One pot beef, rice and peppers
Thursday
- Breakfast: Vanilla cauliflower shake
- Snack: Kefir and granola bowl
- Lunch: One pot beef, rice and peppers
- Snack: Strawberry banana chia pudding
- Dinner: Lentil meatballs and pasta
Friday
- Breakfast: Vanilla cauliflower shake
- Snack: Kefir and granola bowl
- Lunch: Lentil meatballs and pasta
- Snack: Strawberry banana chia pudding
- Dinner: Red lentil dahl
Saturday
- Breakfast: Quinoa green smoothie bowl
- Snack: Kefir and granola bowl
- Lunch: Red lentil dahl
- Snack: Strawberry banana chia pudding
- Dinner: Ground turkey, green beans and rice
Sunday
- Breakfast: Quinoa green smoothie bowl
- Snack: Kefir and granola bowl
- Lunch: Ground turkey, green beans and rice
- Snack: Strawberry banana chia pudding
- Dinner: Dominican-style pork chops and rice
To get the free 30-day balanced sample 1700-calorie meal plan with a ready-made grocery list and delicious recipes, click below:
- 30-Day Balanced 1700 Calorie Meal Plan Week 1 PDF
- 30-Day Balanced 1700 Calorie Meal Plan Week 2 PDF
- 30-Day Balanced 1700 Calorie Meal Plan Week 3 PDF
- 30-Day Balanced 1700 Calorie Meal Plan Week 4 PDF
1700 Calorie Meal Plan 40/30/30
If you are looking for a meal plan to help you lose a bit of fat mass while maintaining your muscle mass, you’ve come to the right place. This meal plan has a distribution of 40% carbs, 30% protein, and 30% fats.
This simple 1700-calorie meal plan is free for you to download.
Monday
- Breakfast: Apple turmeric smoothie
- Snack: Turkey and spinach wrap
- Lunch: Spinach and tuna grilled cheese
- Snack: Cherry raspberry smoothie
- Dinner: Deconstructed stuffed peppers
Tuesday
- Breakfast: Apple turmeric smoothie
- Snack: Turkey and spinach wrap
- Lunch: Deconstructed stuffed peppers
- Snack: Cherry raspberry smoothie
- Dinner: Goan fish curry
Wednesday
- Breakfast: Apple turmeric smoothie
- Snack: Turkey and spinach wrap
- Lunch: Goan fish curry
- Snack: Cherry raspberry smoothie
- Dinner: Meal prep maple Dijon chicken, mushroom, quinoa, and zucchini
Thursday
- Breakfast: Butternut squash smoothie
- Snack: Apple slices with tuna
- Lunch: Meal prep maple Dijon chicken, mushroom, quinoa, and zucchini
- Snack: Strawberry blueberry smoothie
- Dinner: Lemon garlic chicken and orzo
Friday
- Breakfast: Butternut squash smoothie
- Snack: Apple slices with tuna
- Lunch: Meal prep maple Dijon chicken, mushroom, quinoa, and zucchini
- Snack: Strawberry blueberry smoothie
- Dinner: Lemon garlic chicken and orzo
Saturday
- Breakfast: Scrambled egg white with avocado
- Snack: Apple slices with tuna
- Lunch: Lemon garlic chicken and orzo
- Snack: Strawberry blueberry smoothie
- Dinner: Turmeric chicken with brown rice
Sunday
- Breakfast: Scrambled egg white with avocado
- Snack: Apple slices with tuna
- Lunch: Turmeric chicken with brown rice
- Snack: Strawberry blueberry smoothie
- Dinner: Shrimp and cabbage grain bowl with peanut sauce
To get the free 7-day balanced 1700-calorie meal plan 40/30/30 with a grocery list and recipes, click the following link:
1700 Calorie Meal Plan 40/30/30 PDF
1700 Calorie Meal Plan 40/40/20
If you need a low-fat meal plan because your doctor recommended it, here is a 1700-calorie meal plan with a distribution of 40% carbs, 40% proteins, and 20% fats.
Remember that a low-fat meal plan should be advised by a health professional.
Monday
- Breakfast: Mango banana smoothie
- Snack: Yogurt and berries
- Lunch: Chicken-fried rice
- Snack: Yogurt and pomegranate
- Dinner: Maple ginger stir fry bowl with rice
Tuesday
- Breakfast: Mango banana smoothie
- Snack: Yogurt and berries
- Lunch: Maple ginger stir fry bowl with rice
- Snack: Yogurt and pomegranate
- Dinner: Crispy haddock burger
Wednesday
- Breakfast: Mango banana smoothie
- Snack: Yogurt and berries
- Lunch: Crispy haddock burger
- Snack: Yogurt and pomegranate
- Dinner: Chicken and pea soba noodles
Thursday
- Breakfast: Pineapple spinach smoothie with stone fruit salad and cottage cheese
- Snack: Cinnamon raisin protein cookies
- Lunch: Chicken and pea soba noodles
- Snack: Salmon burger bites with cucumber and pineapple
- Dinner: Maple roasted carrots and chicken
Friday
- Breakfast: Pineapple spinach smoothie with stone fruit salad and cottage cheese
- Snack: Cinnamon raisin protein cookies
- Lunch: Maple roasted carrots and chicken
- Snack: Salmon burger bites with cucumber and pineapple
- Dinner: BBQ salmon bowl with peach salsa
Saturday
- Breakfast: Simple vanilla protein shake with sumac tomato and chickpea flatbread
- Snack: Cinnamon raisin protein cookies
- Lunch: BBQ salmon bowl with peach salsa
- Snack: Salmon burger bites with cucumber and pineapple
- Dinner: Spicy shrimp fried rice
Sunday
- Breakfast: Simple vanilla protein shake with sumac tomato and chickpea flatbread
- Snack: Cinnamon raisin protein cookies
- Lunch: Spicy shrimp fried rice
- Snack: Salmon burger bites with cucumber and pineapple
- Dinner: one pot smoky chicken and rice
To get the free 7-day balanced, easy 1,700-calorie meal plan PDF with 40/40/20 macros, a full grocery list, and low-fat recipes, see below:
1700 Calorie Meal Plan 40/40/20 PDF
1700 Calorie Meal Plan 50/30/20
Finally, the last meal plan is ideal for those who want a higher protein intake without affecting the carbs. It can be ideal for highly active people who want optimal muscle recovery thanks to the replenishment of muscle glycogen.
It has a distribution of 50% carbs, 30% protein, and 20% fats.
Monday
- Breakfast: Mango green smoothie bowl
- Snack: Yogurt with pear
- Lunch: Ground turkey and veggie stir fry
- Snack: Blueberry protein smoothie
- Dinner: Spaghetti with mussels
Tuesday
- Breakfast: Mango green smoothie bowl
- Snack: Yogurt with pear
- Lunch: Spaghetti with mussels
- Snack: Blueberry protein smoothie
- Dinner: Cold noodle salad with chicken
Wednesday
- Breakfast: Mango green smoothie bowl
- Snack: Yogurt with pear
- Lunch: Cold noodle salad with chicken
- Snack: Blueberry protein smoothie
- Dinner: Turkey sausage, broccoli, and rice
Thursday
- Breakfast: Jackfruit carrot smoothie
- Snack: Yogurt and mixed berry sauce
- Lunch: Turkey sausage, broccoli, and rice
- Snack: English muffin breakfast pizzas
- Dinner: BBQ salmon bowls with peach salsa
Friday
- Breakfast: Jackfruit carrot smoothie
- Snack: Yogurt and mixed berry sauce
- Lunch: BBQ salmon bowls with peach salsa
- Snack: English muffin breakfast pizzas
- Dinner: Goan fish curry
Saturday
- Breakfast: Mango banana smoothie
- Snack: Yogurt and mixed berry sauce
- Lunch: Goan fish curry
- Snack: English muffin breakfast pizzas
- Dinner: Breaded turkey with broccoli and potatoes
Sunday
- Breakfast: Mango banana smoothie
- Snack: Yogurt and mixed berry sauce
- Lunch:
- Snack: English muffin breakfast pizzas
- Dinner:
To get the free 7-day balanced 1700-calorie meal plan 50/30/20 with a grocery list and recipes, click the following link:
1700 Calorie Meal Plan 50/30/20 PDF
Conclusion
That’s it for the free printable 1700 calorie meal plan PDFs.
Make sure you select the one based on your macro needs or your schedule. For example, try the 30 days if you need longer meal plans to help you stay on track.
A 1700 calorie meal plan is ideal for men who want to lose weight and women who want to stay in maintenance. For some women, it can mean a slight caloric surplus that helps increase muscle mass.
Remember that a tailored meal plan is always going to be the best option. It’s adapted to your needs, goals, and any other special requirements. When possible, visit a health professional to help you establish the best meal plan for you.
In case you are not able to go to a healthcare professional, check our calorie and macro calculator to help determine how many calories and macros are right for your goals.
So, I know which of these recipes I am going to create next. Which one caught your eye and are dying to try? Let us know in the comments.
Frequently Asked Questions
Can I lose weight by eating 1700 calories a day?
Yes, men can lose weight by eating 1700 calories a day. Women who are highly active (training six to seven times a week or even twice a day) might also lose weight by trying a 1700 calorie meal plan.
Is 1700 calories still a deficit?
For men, 1700 calories a day can be considered a deficit. For women, it depends on their activity levels, age, height, and weight. If you have doubts about how many calories you need, check our free calorie and macro calculator.
Will I get fat by eating 1700 calories?
No, as long as you are in a caloric deficit, eating fewer calories than the body needs, you are not going to gain fat.
If you are on a caloric surplus (eating more calories than the body needs), and accompany it with strength training, you are less likely to gain fat mass and can gain muscle instead.
Will I gain weight by eating 1700 calories?
No, as long as you are in a caloric deficit, meaning eating fewer calories than the body needs, you are not going to gain weight.
