A Simple 7-Day, 1,700-Calorie Diet Meal Plan
High-Protein Meal Plan to Lose Fat, Build Lean Muscles & Fuel Performance. This meal plan is built around whole, minimally processed foods to make fat loss, muscle gain and maintenance as simple as possible. Each day targets approximately 200g protein, 110g carbohydrates, 45g fat, and 1,700 calories.
Meal Plan Summary
Daily Macros (Approximate)
- Calories: 1,700 kcal
- Protein: 200g
- Carbohydrates: 110g
- Fat: 45g
Main Goal: Lose Fat, Build Muscle & Maintain Muscle
Diet Type: Low Calories, High Protein
Level: Beginner
Plan Duration: 1 week
Days Per Week: 7
Target Gender: Male & Female
Day 1
Breakfast
- 4 eggs
- 1 cup non-fat Greek yogurt
- 1 cup mixed berries
Meal Macros – Calories: 470 kcal, Protein: 50g, Carbs: 25g, Fat: 20g
Lunch
- 170g (6 oz) Grilled chicken breast
- 1 medium sweet potato
- Unlimited Steamed broccoli & spinach
Meal Macros – Calories: 380 kcal, Protein: 50g, Carbs: 30g, Fat: 5g
Dinner
- 170g (6 oz) Lean ground beef (93% lean)
- 185g (1 cup) cooked jasmine rice
- 150g Green beans
Meal Macros – Calories: 550 kcal, Protein: 50g, Carbs: 45g, Fat: 15g
Snack
- 300g (1¼ cups) Cottage cheese
- 1 scoop (30g) whey protein
Meal Macros – Calories: 300 kcal, Protein: 50g, Carbs: 10g, Fat: 5g
Beginner Full-Body Workout Program
Day 2
Breakfast
- 4 large eggs 50g mushrooms
- 50g spinach
- 250g non-fat Greek yogurt
- 150g strawberries
Meal Macros – Calories: 470 kcal, Protein: 50g, Carbs: 25g, Fat: 20g
Lunch
- 220g (7–8 oz) Baked salmon
- 180g Sweet potato
- 150g Asparagus
Meal Macros – Calories: 400 kcal, Protein: 50g, Carbs: 30g, Fat: 7g
Dinner
- 170g (6 oz) Sirloin steak
- 185g (1 cup) Jasmine rice
- 150g Mixed vegetables
Meal Macros – Calories: 530 kcal, Protein: 50g, Carbs: 45g, Fat: 13g
Snack
- 300g low-fat cottage cheese
- 1 scoop (30g) whey protein
Meal Macros – Calories: 300 kcal, Protein: 50g, Carbs: 10g, Fat: 5g
The Complete Intermittent Fasting Guide
Day 3
Breakfast
- 4 Large Scrambled eggs
- 250g Greek yogurt
- 100g Blueberries
Meal Macros – Calories: 470 kcal, Protein: 50g, Carbs: 25g, Fat: 20g
Lunch
- 170g Grilled turkey breast
- 180g Sweet potato
- 150g Green beans
Meal Macros – Calories: 380 kcal, Protein: 50g, Carbs: 30g, Fat: 5g
Dinner
- 170g Lean ground turkey
- 185g Jasmine rice
- 150g Roasted zucchini
Meal Macros – Calories: 550 kcal, Protein: 50g, Carbs: 45g, Fat: 15g
Snack
- 300g low-fat cottage cheese
- 1 scoop whey
Meal Macros – Calories: 300 kcal, Protein: 50g, Carbs: 10g, Fat: 5g
Day 4
Breakfast
- 4 eggs
- 250g Greek yogurt
- 120g Raspberries
Meal Macros – Calories: 470 kcal, Protein: 50g, Carbs: 25g, Fat: 20g
Lunch
- 220g Grilled cod
- 180g Sweet potato
- 150g Steamed broccoli
Meal Macros – Calories: 370 kcal, Protein: 50g, Carbs: 30g, Fat: 4g
Dinner
- 170g Lean steak
- 185g Jasmine rice
- 150g Spinach salad
Meal Macros – Calories: 560 kcal, Protein: 50g, Carbs: 45g, Fat: 16g
Snack
- 300g low-fat cottage cheese
- 1 scoop whey
Meal Macros – Calories: 300 kcal, Protein: 50g, Carbs: 10g, Fat: 5g
Academy of Nutrition and Dietetics – Protein and Exercise
Day 5
Breakfast
- 4 eggs
- 50g mushrooms
- 50g spinach
- 250g Greek yogurt
- 120g blackberries
Meal Macros – Calories: 470 kcal, Protein: 50g, Carbs: 25g, Fat: 20g
Lunch
- 170g chicken breast
- 180g sweet potato
- Unlimited mixed vegetables
Meal Macros – Calories: 380 kcal, Protein: 50g, Carbs: 30g, Fat: 5g
Dinner
- 170g 93% lean ground beef
- 185g cooked jasmine rice
- 150g Brussels sprouts
Meal Macros – Calories: 550 kcal, Protein: 50g, Carbs: 45g, Fat: 15g
Snack
- 300g low-fat cottage cheese
- 1 scoop (30g) whey protein
Meal Macros – Calories: 300 kcal, Protein: 50g, Carbs: 10g, Fat: 5g
Day 6
Breakfast
- 4 hard-boiled eggs
- 250g Greek yogurt
- 100g mixed berries
Meal Macros – Calories: 470 kcal, Protein: 50g, Carbs: 25g, Fat: 20g
Lunch
- 220g grilled tilapia
- 180g sweet potato
- 150g asparagus
Meal Macros – Calories: 375 kcal, Protein: 50g, Carbs: 30g, Fat: 4g
Dinner
- 170g grilled chicken breast
- 185g cooked jasmine rice
- 150g broccoli
Meal Macros – Calories: 545 kcal, Protein: 50g, Carbs: 45g, Fat: 14g
Snack
- 300g low-fat cottage cheese
- 1 scoop (30g) whey protein
Meal Macros – Calories: 300 kcal, Protein: 50g, Carbs: 10g, Fat: 5g
Day 7
Breakfast
- 4 eggs
- 28g (1 oz) reduced-fat cheddar cheese
- 50g spinach
- 250g Greek yogurt
- 100g blueberries
Meal Macros – Calories: 470 kcal, Protein: 50g, Carbs: 25g, Fat: 20g
Lunch
- 220g grilled shrimp
- 180g sweet potato
- Unlimited green salad
Meal Macros – Calories: 375 kcal, Protein: 50g, Carbs: 30g, Fat: 4g
Dinner
- 170g lean sirloin steak
- 185g (1 cup) cooked jasmine rice
- 150g roasted vegetables
Meal Macros – Calories: 555kcal, Protein: 50g, Carbs: 45g, Fat: 16g
Snack
- 300g low-fat cottage cheese
- 1 scoop (30g) whey protein
Meal Macros – Calories: 300 kcal, Protein: 50g, Carbs: 10g, Fat: 5g
Harvard T.H. Chan School of Public Health – Healthy Eating Plate
Notes
- Weights for meat and fish are cooked weights.
- Macros are estimates and may vary slightly depending on the specific brands, portion sizes, and cooking methods used.
- Rice is measured after cooking.
- Sweet potato weight is cooked.
- Non-starchy vegetables (broccoli, spinach, asparagus, green beans, zucchini, salad, etc.) are intentionally generous because they add fiber and volume with relatively few calories.
Healthy Food Swaps
Protein
- Chicken breast
- Turkey breast
- Lean ground turkey
- Lean ground beef (93–96% lean)
- Sirloin steak
- Salmon
- Cod
- Tilapia
- Shrimp
- Tuna
- Egg whites
Carbohydrates
- Jasmine rice
- Brown rice
- Sweet potatoes
- Baby potatoes
- Oats
- Quinoa
Vegetables
Eat as much as you like:
- Broccoli
- Spinach
- Green beans
- Asparagus
- Brussels sprouts
- Zucchini
- Bell peppers
- Cauliflower
- Cucumber
- Lettuce
Fruit
- Blueberries
- Strawberries
- Blackberries
- Raspberries
Success Tips
- Drink 3–4 liters of water every day.
- Aim for 8,000–12,000 steps daily.
- Lift weights 3–5 times per week.
- Get 7–9 hours of quality sleep each night.
- Stay consistent—progress comes from repeating the basics over time, not chasing perfection.
References
- Harvard T.H. Chan School of Public Health – Healthy Eating Plate – Evidence-based guidance for building balanced, nutrient-dense meals with quality protein, whole grains, fruits, and vegetables. (The Nutrition Source)
- Harvard Health – Healthy Eating Plate – Science-backed recommendations on healthy eating patterns, protein choices, and meal composition. (Harvard Health)
- Harvard T.H. Chan School of Public Health – Healthy Eating Plate vs. USDA MyPlate – Explains the differences between the Healthy Eating Plate and MyPlate, with guidance on choosing healthier protein sources, whole grains, and vegetables. (The Nutrition Source)
- Harvard Health – Harvard Researchers Continue to Support the Healthy Eating Plate – Discusses the scientific evidence supporting balanced eating patterns and high-quality protein sources for long-term health. (Harvard Health)
