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1700 Calorie High-Protein Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 1700 calorie high-protein meal plan?

A 1700 calorie high-protein meal plan is a seven-day menu where each day adds up to about 1700 kcal (within 50). This one averages 163 g protein a day over 4 meals.

1681

kcal a day

163

g protein a day

41

g protein a meal

7

days

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

1680 kcal · 176 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt Berry Protein Bowl350g 2 swaps Egg White and Spinach Omelet350g · 380 kcal · 45 g P Protein Pancakes with Sugar-Free Syrup300g · 390 kcal · 38 g P	350g	380	42	42	5
LunchGrilled Chicken and Quinoa Salad400g 2 swaps Chicken Breast and Sweet Potato Mash380g · 450 kcal · 45 g P Chicken Caesar Salad (Keto Dressing)250g · 450 kcal · 45 g P	400g	450	48	44	9
DinnerBaked Cod with Roasted Sweet Potato and Asparagus450g 2 swaps Baked Chicken Thighs with Broccoli400g · 520 kcal · 45 g P Baked Cod with Olive Oil and Zucchini Noodles400g · 520 kcal · 45 g P	450g	520	50	49	14
SnackWhey Protein Shake with Almond Milk350ml 2 swaps Cottage Cheese with Pineapple Chunks300g · 320 kcal · 35 g P Greek Yogurt with Mixed Berries300g · 340 kcal · 34 g P	350ml	330	36	13	15
Total		1680	176	148	43

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

1680 kcal · 152 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Spinach and Whole Wheat Toast300g 2 swaps Greek Yogurt Berry Bowl350g · 410 kcal · 42 g P Protein Oatmeal with Almond Butter350g · 410 kcal · 30 g P	300g	410	32	35	16
LunchTurkey Wrap with Hummus and Mixed Greens350g 2 swaps Canned Tuna Salad with Mixed Greens320g · 460 kcal · 40 g P Chicken Breast with Couscous and Mixed Veggies440g · 460 kcal · 44 g P	350g	460	44	42	13
DinnerLean Beef Stir-Fry with Broccoli and Brown Rice450g 2 swaps Grilled Steak with Green Beans230g · 500 kcal · 45 g P Pork Tenderloin with Green Beans200g · 500 kcal · 42 g P	450g	500	46	45	15
SnackCottage Cheese with Pineapple Chunks250g 2 swaps Casein Protein Pudding250g · 310 kcal · 38 g P Protein Shake with Banana and Peanut Butter350ml · 310 kcal · 32 g P	250g	310	30	34	6
Total		1680	152	156	50

About the same kcal and protein. Day totals above are not recalculated.

Day 3

1680 kcal · 156 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Oatmeal with Peanut Butter350g 2 swaps Cottage Cheese Berry Bowl350g · 430 kcal · 40 g P Protein Pancakes with Berries300g · 430 kcal · 40 g P	350g	430	35	46	12
LunchTuna Salad Stuffed Bell Peppers400g 2 swaps Grilled Chicken and Quinoa Salad350g · 420 kcal · 45 g P Tuna Salad in Lettuce Cups320g · 420 kcal · 45 g P	400g	420	48	21	16
DinnerGrilled Salmon with Roasted Zucchini and Couscous450g 2 swaps Beef Stir Fry with Cabbage and Sesame Oil420g · 530 kcal · 40 g P Lean Pork Loin with Roasted Brussels Sprouts450g · 530 kcal · 52 g P	450g	530	45	43	20
SnackGreek Yogurt with Honey250g 2 swaps Cottage Cheese with Pineapple300g · 300 kcal · 28 g P Cottage Cheese with Pineapple Chunks350g · 300 kcal · 35 g P	250g	300	28	36	5
Total		1680	156	146	53

About the same kcal and protein. Day totals above are not recalculated.

Day 4

1680 kcal · 178 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastEgg White and Mushroom Omelet with Toast350g 2 swaps Greek Yogurt Berry Bowl350g · 350 kcal · 35 g P Egg White and Spinach Omelet350g · 380 kcal · 45 g P	350g	360	38	32	9
LunchChicken Breast and Sweet Potato Mash400g 2 swaps Grilled Chicken and Quinoa Salad400g · 450 kcal · 48 g P Turkey and Cheese Salad400g · 500 kcal · 48 g P	400g	470	52	43	10
DinnerLean Turkey Meatballs with Marinara and Pasta500g 2 swaps Roasted Chicken Thighs with Zucchini420g · 540 kcal · 46 g P Baked Chicken Thighs with Cauliflower Mash420g · 550 kcal · 45 g P	500g	540	50	54	14
SnackCasein Protein Pudding250g 2 swaps Cottage Cheese with Pineapple Chunks300g · 320 kcal · 35 g P Protein Shake with Peanut Butter350ml · 300 kcal · 35 g P	250g	310	38	19	9
Total		1680	178	148	42

About the same kcal and protein. Day totals above are not recalculated.

Day 5

1680 kcal · 159 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastSkyr with Granola and Sliced Banana350g 2 swaps Greek Yogurt Berry Bowl350g · 410 kcal · 42 g P Protein Pancakes with Sugar-Free Syrup300g · 390 kcal · 38 g P	350g	400	40	49	5
LunchShrimp and Quinoa Salad Bowl400g 2 swaps Chicken and Sweet Potato Salad380g · 430 kcal · 44 g P Tuna Salad on Whole Grain Toast340g · 430 kcal · 42 g P	400g	430	45	45	8
DinnerLean Pork Loin with Roasted Brussels Sprouts450g 2 swaps Sirloin Steak with Roasted Asparagus and Sweet Potato450g · 530 kcal · 50 g P Baked Cod with Roasted Sweet Potato and Asparagus450g · 520 kcal · 50 g P	450g	530	52	40	18
SnackBoiled Eggs and Rice Cakes200g 2 swaps Cottage Cheese with Pineapple Chunks300g · 320 kcal · 35 g P Protein Smoothie with Spinach and Berries400ml · 320 kcal · 38 g P	200g	320	22	27	14
Total		1680	159	161	45

About the same kcal and protein. Day totals above are not recalculated.

Day 6

1680 kcal · 156 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Pancakes with Sugar-Free Syrup300g 2 swaps Protein Smoothie with Banana and Spinach400ml · 390 kcal · 35 g P Skyr and Granola Parfait280g · 390 kcal · 35 g P	300g	390	38	46	6
LunchSmoked Salmon and Cream Cheese Rice Cakes300g 2 swaps Chef Salad (Keto Dressing)250g · 440 kcal · 38 g P Salmon and Quinoa Bowl350g · 440 kcal · 40 g P	300g	440	36	38	16
DinnerWhite Fish Fillet with Roasted Potatoes and Green Beans500g 2 swaps Baked Cod with Roasted Zucchini and Quinoa500g · 510 kcal · 45 g P Grilled White Fish with Herb Butter and Spinach400g · 510 kcal · 46 g P	500g	510	48	55	11
SnackGreek Yogurt with Mixed Berries300g 2 swaps Greek Yogurt with Honey and Almonds300g · 350 kcal · 30 g P Whey Protein Shake with Almond Milk350ml · 330 kcal · 36 g P	300g	340	34	35	7
Total		1680	156	174	40

About the same kcal and protein. Day totals above are not recalculated.

Day 7

1690 kcal · 164 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastTofu Scramble with Spinach and Toast350g 2 swaps Egg White and Spinach Omelet350g · 380 kcal · 45 g P Greek Yogurt Berry Bowl300g · 380 kcal · 35 g P	350g	380	30	38	12
LunchLentil and Chicken Soup with Whole Grain Roll500ml 2 swaps Chicken Breast with Couscous and Mixed Veggies440g · 460 kcal · 44 g P Chicken and Hummus Pita Pocket350g · 460 kcal · 44 g P	500ml	460	46	51	8
DinnerSirloin Steak with Roasted Asparagus and Sweet Potato450g 2 swaps Grilled Salmon with Roasted Zucchini and Couscous450g · 530 kcal · 45 g P Lean Pork Loin with Roasted Brussels Sprouts450g · 530 kcal · 52 g P	450g	530	50	42	18
SnackProtein Smoothie with Spinach and Berries400ml 2 swaps Cottage Cheese with Pineapple Chunks300g · 320 kcal · 35 g P Casein Protein Pudding250g · 310 kcal · 38 g P	400ml	320	38	31	5
Total		1690	164	162	43

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 1700 kcal (±50)

Protein163g

Carbs156.4g

Fat45.1g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

Chicken breast1.5 kg
Lean ground beef500g
Lean ground turkey500g
White fish fillets (Cod/Tilapia)1.0 kg
Salmon fillets400g
Shrimp300g
Sirloin steak350g
Lean pork loin400g
Firm tofu400g
Smoked salmon200g

Produce

Spinach500g
Mixed greens400g
Broccoli500g
Asparagus500g
Sweet potatoes1.0 kg
Potatoes1.0 kg
Bell peppers4 units
Zucchini3 units
Brussels sprouts400g
Green beans300g
Mushrooms300g
Fresh berries600g
Bananas5 units
Pineapple400g

Dairy

Greek yogurt1.5 kg
Skyr600g
Cottage cheese500g
Eggs2 dozen
Egg whites500ml
Unsweetened almond milk1.0 L

Pantry

Whey and Casein protein powder1 container
Rolled oats500g
Quinoa400g
Brown rice400g
Couscous300g
Pasta300g
Whole wheat bread and wraps1 pack each
Rice cakes1 pack
Peanut butter1 jar
Marinara sauce1 jar
Hummus1 tub
Lentils300g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1700 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1700 calorie high-protein meal plan for weight loss. Whether 1700 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This high-protein 1700 kcal meal plan provides an average daily protein intake of 163 grams to support your goals. It is a middle calorie level that suits many adults with moderate activity. This setup is less suited to very active or larger adults at a low calorie level. Protein is the anchor of every single meal and snack on this menu. You will eat four distinct meals each day across the span of seven full days. Each day features options like the Greek Yogurt Berry Protein Bowl and the Grilled Chicken and Quinoa Salad. Other top protein choices include Chicken Breast and Sweet Potato Mash and Lean Pork Loin with Roasted Brussels Sprouts.

What a day looks like

Your daily routine begins with a nutritious breakfast to set the tone for the day. Lunch arrives midday with a balanced mix of lean protein and quality carbs. Dinner offers a hearty plate like Baked Cod with Roasted Sweet Potato and Asparagus to finish the main meals. A simple snack rounds out the day to complete your total intake for the 1700 kcal target. The daily protein stays within a range of 152 grams to 178 grams across the week. Daily calories range from 1680 kcal up to 1690 kcal to keep your intake very steady. You can enjoy meals like Lean Turkey Meatballs with Marinara and Pasta or Sirloin Steak with Roasted Asparagus and Sweet Potato.

How to use it

Begin your week by reading the shopping list to gather all necessary ingredients for every dish. Prepare your proteins in advance using batch cooking methods to save time during busy weekdays. You can swap any protein with a similar option from the list if you prefer a change. Add extra vegetables to your meals if you feel hungry between your scheduled eating times. Follow the four meal structure closely to hit your target intake without any guesswork. Keep your daily calories near 1700 kcal by measuring your portions carefully each day. Check your daily protein total to ensure it stays inside the approved range of numbers. Enjoy your food and stick to the simple steps for the entire week of meals.

Read the shopping list carefully before you buy your weekly food items.
Cook your proteins in large batches to save valuable time during the week.
Swap any protein source with a similar option if you want variety.
Add extra vegetables to your plate if you feel hungry between meals.

Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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