1700 Calorie Meal Plan To Lose Weight Fast

Sharing is caring!

Have you tried many of the so-called popular diets but you aren’t getting any results? Do you think those aren’t a good fit for you? Then you should definitely give it a try for a 1700 calorie meal plan.

This plan will help you in easy weight loss without doing any extra strict dieting habits.

So, if you one of those who want to lose some of the pounds in a short amount of time then this diet is for you

In this, I have covered different variations of the diet which is basically high protein and high fat.

So, without any further ado let’s dive in

Diet Menu Items

This is the full list of diet items that you probably need while planning out such meal plan.

So, just go to the grocery shop and grab the below items which you can find easily and they can easily fit into your budget:

  • Instant Oats
  • Eggs
  • Brown bread
  • Peanut butter
  • Chicken breast
  • Beef
  • Almonds
  • Flax Crackers
  • Cheese
  • Olive oil
  • Apple
  • Veggies
  • Pita Flatbread
  • Avocado
  • Chia seeds
  • Dal (lentils) – for Indian diet
  • Chawal (Rice) – for Indian diet

So, now you have got the items to be included in your meal plan.

Therefore, without any further ado let’s dive into the actual diet

 1700 Calorie Meal Plan

1700 calorie meal plan

This is the first sample diet menu which is basically comprised of balanced nutrients.

All the numbers of nutrients are well and equally distributed that can help you in losing weight


45 grams of oatmeal + 2 boiled eggs

341 Calories

Morning Snack

1 medium Apple + 5 Almonds

147 Calories


1 bowl vegetable soup + 124 grams of brown rice + 5 oz chicken breast

387 Calories

Evening Snack

1 piece of peanut butter sandwich

203 Calories


1 Pita flatbread + Cucumber Salad + 2 cheese slice + 2 oz chicken breast + 150 gram of curd

618 Calories

That is our first 1700 calories diet.

1700 calorie diet plan

This whole menu was high in protein and high in carbs and with balanced portions of fat

This diet has a total of 1695 Calories

Note: I have not included any calories in making any of the food recipes or extra oil that will be used which usually will sum up for 30-50 calories depending upon your cooking style.

1700 calorie diet menu

Now, if you are a keto lover then let’s check out another diet plan which is keto-friendly and still help you fat loss

1700 Calorie Keto Meal Plan

As the name suggests it is a ketogenic diet than for sure this will be high in fat.

Don’t worry about the fact it is perfectly fit for the keto diet.

Basically, the calorie distribution of this meal plan will be:

Fat will be 70-80 % of the diet

Protein will be 20-25 % of the diet

Carbs will be only 5-10 % of the diet

Let’s check out the meal plan


Omelet with bacon and pepper jack

Morning Snack

2 boiled eggs + 1 cheese slice + Flax almond cracker


Chicken breast with mayonnaise + 50 grams avocado + tomatoes and onions

Evening Snack

Almond chia smoothie


Cucumber salad + lettuce + stewed beef

This completes our 1700 calorie keto meal plan

1700 calorie keto meal plan

All this sums up with 1690 calories.

Now, the last diet menu I have got for you is typically Indian based.

This will gonna be high protein Indian diet

1700 Calorie Indian Diet Plan


2 boiled eggs + 1 cup of oatmeal

Morning snack

1 Katori of Upma


80 grams green garam dal + 2 roti + 150 grams of chicken breast + 1 cucumber

Evening Snack

1 piece of peanut butter sandwich


150 grams of chicken breast + 50 grams of daal chawal + cucumber tomatoes salad

This is a perfect solid high protein Indian based diet.

All this sums up for 1702 calories.

Diet Recipes

However, the majority of the food recipes are not very hard to cook but there is only one recipe which I especially want to touch and that is almond smoothie which is my favorite.

Almond Smoothie

almond smoothie

  • 7-8 almonds
  • 1 cup of milk
  • 2 tablespoon of chia seeds
  • 2 tablespoon of peanut butter

First, add 1 cup of milk in a blender and then add almonds and chia seeds.

Blend it for 30 seconds.

Now, add peanut butter and add 2-3 ice cubes and blend it again

Pour the smoothie in a glass cup and cut 2-3 almond into flat straight slices and put it from the top.

Here you go, fresh almond chia smoothie is ready.

This smoothie counts for 383 calories

This is high fat and a protein-rich smoothie that contains 26.6 grams of fat, 15.3 grams of protein and 22.2 grams of carbs.

In total, this is fully balanced and ready to go healthy snack options.

Recommend reading:

5 Weight loss smoothie that burns fat faster


Increase your NEAT

Now, if you want to burn some more calories then you should surely increase your NEAT (nonexercise activity thermogenesis)

In this, all other activities apart from your exercise routine are counted.

Like walking, taking stairs instead of using a lift and etc.,

Which will help in burning additional calories.

Packed your foods

If you are an office worker then this tip is for you. Pack your food in the early morning so that due to the work your body will not lead to junk eating.

Remember, your goal is to lose weight and not to gain.

If you are eating from outside and the high-calorie junk foods will disturb all your calories for the day.

Don’t stick to the same calories

When you will follow this particular diet then after some weeks you will notice that you have drop some of the weight.

And if you are down to 5-6 kgs then remember your maintenance calorie changes.

Therefore, you need to reframe your calorie intake according to this diet and then plan out your meals.

Because if you stick to the same calories all the time you will probably hit a plateau.

Which is basically you not be able to lose weight further.

Read more:

20 ways to break weight loss plateau

Keep your body hydrated

No matter what is your goal whether to lose weight or to build some muscle.

Keeping your body hydrated all the time is always a better option.

I would highly recommend you to take at least 8-10 glass of water throughout the day.

By drinking enough water your body will not crave anything that will disturb your weight loss process.

Also, you will be full most of the time and hence you will eat mindfully further.

Snack better

Snack is something which most of the people want something delicious and worth that can satisfy your hunger.

And the result is you end up eating high-calorie sugary and more often junk foods.

Which is ideally has no fit in your weight loss boundaries.

Therefore, it is better to go for a healthy version of the snacks that you prepare at your home.

I have got you 7 healthy snacks that can help you in weight loss and at the same will keep you full for a long time.

Check out:

7 Healthy snacks for weight loss

The best part about these snacks is that all of them are low calorie snacks yet healthy.

That’s it from the additional keynotes from 1700 calories diet plan.

Now, I hope you have got a better idea of where to start and how to plan out your calories on this 1700 calorie meal plan.

Remember, do not restrict your body with this plan.

If you want to lose weight then you must enjoy the process.

Till then keep on eating healthy.


Leave a Comment