1700 Calorie Meal Plan
Fuel Your Active Lifestyle
Lose fat without feeling deprived. A 1,700 calorie plan fuels your workouts, keeps energy high, and delivers steady results — the sustainable way to get lean.
What is a 1700 Calorie Diet?
A 1700 calorie diet is a comfortable deficit for active individuals — enough fuel for exercise and daily life, but low enough to produce consistent fat loss. It's the ideal balance between eating well and losing weight, with room for three satisfying meals and a snack.
Comfortable Deficit
A 300-700 kcal daily reduction that produces 0.5-1.5 lbs/week without hunger or energy crashes.
Exercise Compatible
Enough fuel for moderate strength training, running, cycling, or group fitness 4-5x/week.
High Protein
~120g protein daily to support muscle recovery, satiety, and body recomposition.
Weekly Grocery List
Everything you need for the full 7-day 1700 calorie plan.
🥩 Proteins
- Chicken breast 2 lbs
- Salmon fillet 6 oz
- Sirloin steak 14 oz
- Ground turkey 8 oz
- Shrimp 8 oz
- Cod fillet 6 oz
- Pork tenderloin 8 oz
- Ahi tuna 6 oz
- Smoked salmon 4 oz
- Turkey sausage links 4
- Whey protein powder ½ cup
🥬 Vegetables
- Brussels sprouts 2 cups
- Sweet potatoes 4 medium
- Asparagus 1 bunch
- Kale 2 cups
- Zucchini 1 medium
- Broccoli 2 cups
- Green beans 1 cup
- Spinach 2 cups
- Bell peppers 3 medium
- Romaine lettuce 1 head
- Mixed greens 3 cups
- Cherry tomatoes 1 pint
- Cucumber 2 medium
- Red onion 1 medium
- Carrots 3 medium
- Parsnips 2 medium
- Red potatoes 3 medium
🥚 Dairy & Eggs
- Eggs 1 dozen
- Greek yogurt 16 oz
- Cottage cheese 8 oz
- Feta cheese 2 oz
- Parmesan cheese 2 oz
- Cream cheese 2 oz
- Butter 2 tbsp
🌾 Grains & Carbs
- Rolled oats 1 cup
- Brown rice 2 cups dry
- Quinoa 1 cup dry
- Jasmine rice 1 cup dry
- Sushi rice 1 cup dry
- Whole-grain bread 1 loaf
- Whole-wheat wraps 2
- Whole-wheat penne 8 oz
- Whole-wheat bagel 1
- Corn tortillas 6
- Granola 1 cup
- Panko breadcrumbs ¼ cup
🍎 Fruits
- Bananas 3
- Mixed berries 1 cup
- Peaches 2 medium
- Lemons 2
- Avocados 2
🫙 Pantry
- Olive oil 4 tbsp
- Almond butter 2 tbsp
- Tahini 1 tbsp
- Hummus ¼ cup
- Teriyaki sauce 3 tbsp
- BBQ sauce 2 tbsp
- Soy sauce 2 tbsp
- Salsa ½ cup
- Pico de gallo ½ cup
- Honey 2 tbsp
- Maple syrup 1 tbsp
- Black beans (canned) 2 cans
- Edamame (frozen) 1 cup
- Corn (canned) 1 can
- Sun-dried tomatoes 2 tbsp
- Capers 1 tbsp
- Sesame seeds 1 tbsp
- Roasted red peppers (jar) ¼ cup
Who Is a 1,700 Calorie Plan For?
Active individuals who want to lose fat without sacrificing performance or energy.
Active Women
Women who exercise 3-5x/week with a maintenance of 2,000-2,300 kcal — 1,700 creates an ideal deficit.
Average-Sized Men
Men 5'7"-5'10" with moderate activity who want a noticeable deficit without feeling starved.
Body Recomposition
Want to lose fat and build muscle simultaneously? 1,700 kcal with high protein supports recomp.
Stepping Down Gradually
Transitioning from maintenance or a small deficit? 1,700 is a comfortable first cut.
What to Eat & What to Avoid
More flexibility than low-calorie diets — but smart choices still matter.
Best Foods at 1,700 kcal
- Lean proteins — chicken breast, turkey, salmon, shrimp, eggs, Greek yogurt
- Complex carbohydrates — brown rice, sweet potato, oats, whole-wheat bread and pasta
- Non-starchy vegetables — broccoli, spinach, bell peppers, asparagus, brussels sprouts
- Healthy fats — avocado, olive oil, nuts, seeds, natural nut butter
- Fruits — berries, bananas, apples, oranges, stone fruits
- Legumes — black beans, chickpeas, lentils for fiber and plant protein
Foods to Limit
- Sugary drinks — soda, fruit juice, sweetened coffee drinks waste your calorie budget
- Deep-fried foods — fried chicken, fries, and chips are calorie bombs with poor nutrition
- Excessive alcohol — each drink is 100-250 kcal and impairs fat burning for hours
- Processed desserts — cookies, ice cream, and pastries deliver sugar and fat with little else
- Creamy sauces — alfredo, ranch, and mayo-based sauces can add 200-400 kcal to a meal
- Fast food — even "healthy" options are calorie-dense and hard to track accurately
How a 1,700 Calorie Plan Works
A sustainable approach that supports both weight loss and an active lifestyle.
Set 1,700 kcal Target
A comfortable deficit for active adults — enough to fuel workouts while losing fat.
Three Meals + Optional Snack
Meals of 420-720 kcal each, with room for a 150-200 kcal snack on training days.
Hit 120g+ Protein
High protein protects muscle during fat loss and supports workout recovery.
Maintain for Months
Sustainable enough for 3-6 months of consistent dieting with periodic diet breaks.
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1700 Calorie Diet FAQ
Is 1700 calories good for weight loss?
Yes, 1700 calories is an effective weight loss intake for most active women and average-sized men. It creates a moderate 300-700 calorie deficit depending on your body size and activity level. The comfortable deficit means better adherence, less hunger, and sustainable results — typically 0.5-1.5 pounds of fat loss per week.
How much weight will I lose on 1700 calories a day?
Most people lose 0.5-1.5 pounds per week on 1700 calories, or 2-6 pounds per month. Active men with higher maintenance calories may lose closer to 2 pounds per week. The rate depends on your starting weight, height, activity level, and metabolic rate. Slower loss at this calorie level is more likely to be pure fat rather than muscle.
Can I build muscle on 1700 calories?
Body recomposition (losing fat while gaining some muscle) is possible at 1700 calories if you're new to strength training, returning after a break, or carry significant body fat. Prioritize 120g+ protein daily and progressive resistance training. However, this calorie level is a deficit for most people, so net muscle gain will be slow compared to eating at maintenance or a surplus.
What should I eat on a 1700 calorie diet?
Build meals around lean proteins (chicken, fish, turkey, eggs, Greek yogurt), complex carbohydrates (brown rice, sweet potato, oats, whole-grain bread), non-starchy vegetables (broccoli, spinach, peppers), healthy fats (avocado, olive oil, nuts in moderation), and fruits. At 1700 calories you have room for three solid meals and a snack, making this one of the most flexible deficit diets.
Is 1700 calories enough for someone who exercises?
1700 calories supports moderate exercise — 30-60 minutes of activity most days. This includes weight training, jogging, cycling, or group fitness classes. For intense athletes or very tall/heavy individuals doing hard training, 1700 may be too low and could impair recovery and performance. Adjust upward if you feel chronically fatigued or notice declining workout quality.
Related Meal Plans
Other plans for active lifestyles and moderate deficits.
1,600 Calorie Meal Plan
A slightly tighter deficit — good if 1,700 isn't producing fast enough results.
1,800 Calorie Meal Plan
More room for carbs and fats — ideal for very active individuals or larger frames.
2,000 Calorie Meal Plan
Maintenance for many, a gentle deficit for active men — the standard daily intake.
Balanced Meal Plan
Focus on macro balance and food quality rather than strict calorie counting.
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