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1700 Calories Per Day Meal Plan - Balanced Meal Plan

1700 calories per day meal plan is a very balanced meal plan with most calories still coming from protein, but with enough carbohydrates and fats that allow easier meal planning and is much easier to stick to, for a longer period of time.

Updated: May 10, 2021.

1700 Calories Meal Plan

Meal Food Amount Protein Carbs Fats Fibers
08:00h  Salami and Cheese Sandwich (as in the recipe) 30g 30g 5g 6g
11:00h  Blueberry Kiwi Smoothie (as in the recipe) 20g 26g 5g 11g
BCAA 5g 5g 0g 0g 0g
14:00h   Chicken Caesar Salad (as in the recipe) 45g 45g 15g 13g
17:00h  Steamed Marinated Chicken Breasts and Broccoli (1/2 of the recipe) 28g 13g 5g 5g
20:00h Steamed Marinated Chicken Breasts and Broccoli (1/2 of the recipe)  28g 13g 5g 5g
Low Fat or Cottage Cheese 200g 24g 4g 2g 0g
Olive Oil 15g 0g 0g 15g 0g
Total:  180g  130g 52g  40g
Calories:   720 kcal  520 kcal 468 kcal  -
Total Calories: 1708 kcal
Notes on 1700 calories meal plan:

chicken ceasar salad recipe 11- there is some cooking in this meal plan, but almost no supplements. 5g of BCAAs are added to Blueberry and Kiwi Smoothie to increase protein content and especially BCAA content. One can also add essential amino acids powder or some whey or casein powder or don't add anything at all.

- to increase omega-3 and other essential fatty acids intake, one can substitute chicken breast with salmon or tuna fillets - or any other fish. If you want to decrease fat intake, but also want more fish, then use hake fillets.

- to decrease fat intake even more, don't use olive oil at all for dinner - this will decrease fats for a further 15g and reduce calories by 135 kcal.

- by changing the ingredients of the meals, this daily meal plan can be adjusted to individual needs. Just be sure about your macronutrient intake and that you, as the day progress, eat less and less carbs and more and more fats and slower and slower digesting protein. On the other hand, if you have a workout in the afternoon or even in the evening, be sure to leave some 'room' for Post Workout Meal (PWM) shake.

- Chicken Caesar Salad is a nice, very voluminous meal and if you want to cut calories in this meal plan, use only half of the ingredients when cooking - or make the meal according to the recipe, but eat it as two separate meals.

Long story short - This is a very balanced meal plan that can be altered from day to day to avoid boredom. If you don't like cooking, try to substitute some of the meals with Meal Replacement Powder (MRP) shakes, just be aware of your macros.

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