Skip to main content
Mealyno
Start free

1700 Calorie Keto Meal Plan

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

What is a 1700 calorie keto meal plan?

A 1700 calorie keto meal plan is a seven-day menu where each day adds up to about 1700 kcal (within 50). This one averages 111 g protein a day over 4 meals.

1703
kcal a day
111
g protein a day
28
g protein a meal
7
days
Shopping list

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

Day 1

1700 kcal · 102 g P

Day 1
MealPortionkcalProteinCarbsFat
BreakfastScrambled Eggs with Avocado and Bacon300g
2 swaps
  • Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P
  • Greek Yogurt Keto Bowl with Chia Seeds280g · 450 kcal · 24 g P
300g45022538
LunchGrilled Chicken Salad with Olive Oil Dressing350g
2 swaps
  • Grilled Chicken Salad with Caesar Dressing350g · 520 kcal · 40 g P
  • Tuna Salad Lettuce Wraps with Mayonnaise350g · 520 kcal · 38 g P
350g52040737
SnackMacadamia Nuts30g
2 swaps
  • Brazil Nuts30g · 200 kcal · 4 g P
  • String Cheese and Olives120g · 200 kcal · 10 g P
30g2002121
DinnerBaked Salmon with Asparagus and Butter400g
2 swaps
  • Beef Stir Fry with Cabbage and Sesame Oil420g · 530 kcal · 40 g P
  • Baked Cod with Olive Oil and Zucchini Noodles400g · 520 kcal · 45 g P
400g53038540
Total170010218136

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

No card needed to sign up. We tailor the plan to your height, weight and goal.

Start this 1700 kcal Keto plan free

Day 2

1700 kcal · 116 g P

Day 2
MealPortionkcalProteinCarbsFat
BreakfastKeto Cheese Omelette with Spinach280g
2 swaps
  • Avocado and Bacon Egg Muffins260g · 440 kcal · 24 g P
  • Keto Cheese Omelette with Mushrooms290g · 440 kcal · 25 g P
280g43025435
LunchTuna Salad Lettuce Wraps with Mayonnaise320g
2 swaps
  • Cobb Salad with Avocado and Bacon300g · 480 kcal · 30 g P
  • Tuna Salad Lettuce Wraps350g · 480 kcal · 38 g P
320g48035436
SnackFull Fat Greek Yogurt with Chia Seeds200g
1 swap
  • Cheddar Cheese Cubes50g · 220 kcal · 14 g P
200g25014619
DinnerRibeye Steak with Garlic Butter and Broccoli450g
2 swaps
  • Pan-Seared Salmon with Spinach and Butter410g · 540 kcal · 39 g P
  • Roast Chicken Thighs with Cauliflower Mash460g · 540 kcal · 44 g P
450g54042539
Total170011619129

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

Day 3

1700 kcal · 112 g P

Day 3
MealPortionkcalProteinCarbsFat
BreakfastAvocado and Bacon Egg Muffins260g
2 swaps
  • Keto Cheese Omelette with Mushrooms290g · 440 kcal · 25 g P
  • Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P
260g44024337
LunchSliced Turkey and Cheddar Roll-ups with Mayo300g
2 swaps
  • Canned Tuna and Avocado Bowl300g · 490 kcal · 37 g P
  • Grilled Chicken Salad with Olive Oil Dressing350g · 500 kcal · 40 g P
300g49038137
SnackMixed Almonds and Pecans35g
2 swaps
  • Black Olives and Feta Snack Bowl100g · 210 kcal · 5 g P
  • Mixed Olives80g · 210 kcal · 1 g P
35g2105021
DinnerBaked Pork Chops with Creamy Mushroom Sauce420g
2 swaps
  • Baked Cod with Olive Oil and Zucchini Noodles480g · 570 kcal · 48 g P
  • Baked Salmon with Asparagus300g · 570 kcal · 40 g P
420g56045540
Total17001129135

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

Day 4

1700 kcal · 116 g P

Day 4
MealPortionkcalProteinCarbsFat
BreakfastFried Eggs with Sausage Links270g
2 swaps
  • Scrambled Eggs with Smoked Salmon and Cream Cheese220g · 460 kcal · 28 g P
  • Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P
270g46026139
LunchShrimp Salad with Olive Oil and Avocado340g
2 swaps
  • Grilled Chicken Salad with Olive Oil Dressing350g · 500 kcal · 40 g P
  • Leftover Beef Stir-fry230g · 500 kcal · 40 g P
340g50036438
SnackString Cheese and Olives120g
2 swaps
  • Walnut Halves30g · 200 kcal · 5 g P
  • Black Olives and Feta Snack Bowl100g · 210 kcal · 5 g P
120g20010018
DinnerRoast Chicken Thighs with Cauliflower Mash460g
2 swaps
  • Pan-Seared Salmon with Spinach and Butter410g · 540 kcal · 39 g P
  • Ribeye Steak with Garlic Butter and Broccoli450g · 540 kcal · 42 g P
460g54044638
Total170011611133

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

Day 5

1700 kcal · 106 g P

Day 5
MealPortionkcalProteinCarbsFat
BreakfastKeto Cheese Omelette with Mushrooms290g
2 swaps
  • Avocado and Bacon Egg Muffins260g · 440 kcal · 24 g P
  • Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P
290g44025436
LunchGrilled Chicken Salad with Caesar Dressing350g
2 swaps
  • Grilled Chicken Salad with Olive Oil Dressing400g · 520 kcal · 45 g P
  • Tuna Salad Lettuce Wraps with Mayonnaise350g · 520 kcal · 38 g P
350g52040538
SnackMacadamia Nuts30g
2 swaps
  • Brazil Nuts30g · 200 kcal · 4 g P
  • String Cheese and Olives120g · 200 kcal · 10 g P
30g2002121
DinnerPan-Seared Salmon with Spinach and Butter410g
2 swaps
  • Ribeye Steak with Garlic Butter and Broccoli450g · 540 kcal · 42 g P
  • Roast Chicken Thighs with Cauliflower Mash460g · 540 kcal · 44 g P
410g54039441
Total170010614136

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

Day 6

1680 kcal · 104 g P

Day 6
MealPortionkcalProteinCarbsFat
BreakfastScrambled Eggs with Avocado and Bacon300g
2 swaps
  • Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P
  • Greek Yogurt Keto Bowl with Chia Seeds280g · 450 kcal · 24 g P
300g45022538
LunchTuna Salad Lettuce Wraps with Mayonnaise320g
2 swaps
  • Cobb Salad with Avocado and Bacon300g · 480 kcal · 30 g P
  • Tuna Salad Lettuce Wraps350g · 480 kcal · 38 g P
320g48035436
SnackMixed Almonds and Pecans35g
2 swaps
  • Black Olives and Feta Snack Bowl100g · 210 kcal · 5 g P
  • Mixed Olives80g · 210 kcal · 1 g P
35g2105021
DinnerRibeye Steak with Garlic Butter and Broccoli450g
2 swaps
  • Pan-Seared Salmon with Spinach and Butter410g · 540 kcal · 39 g P
  • Roast Chicken Thighs with Cauliflower Mash460g · 540 kcal · 44 g P
450g54042539
Total168010414134

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

Day 7

1740 kcal · 122 g P

Day 7
MealPortionkcalProteinCarbsFat
BreakfastFried Eggs with Sausage Links270g
2 swaps
  • Scrambled Eggs with Smoked Salmon and Cream Cheese220g · 460 kcal · 28 g P
  • Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P
270g46026139
LunchSliced Turkey and Cheddar Roll-ups with Mayo300g
2 swaps
  • Canned Tuna and Avocado Bowl300g · 490 kcal · 37 g P
  • Grilled Chicken Salad with Olive Oil Dressing350g · 500 kcal · 40 g P
300g49038137
SnackFull Fat Greek Yogurt with Chia Seeds200g
1 swap
  • Cheddar Cheese Cubes50g · 220 kcal · 14 g P
200g25014619
DinnerRoast Chicken Thighs with Cauliflower Mash460g
2 swaps
  • Pan-Seared Salmon with Spinach and Butter410g · 540 kcal · 39 g P
  • Ribeye Steak with Garlic Butter and Broccoli450g · 540 kcal · 42 g P
460g54044638
Total174012214133

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

Calories and protein, day by day

Calories by macro, day by day. D1: 1700 kcal, 102 g protein, 18 g carbs, 136 g fat; D2: 1700 kcal, 116 g protein, 19 g carbs, 129 g fat; D3: 1700 kcal, 112 g protein, 9 g carbs, 135 g fat; D4: 1700 kcal, 116 g protein, 11 g carbs, 133 g fat; D5: 1700 kcal, 106 g protein, 14 g carbs, 136 g fat; D6: 1680 kcal, 104 g protein, 14 g carbs, 134 g fat; D7: 1740 kcal, 122 g protein, 14 g carbs, 133 g fat. target: 1700 kcal.0500100015002000D1102gD2116gD3112gD4116gD5106gD6104gD7122gtarget 1700
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)

Protein111.1g
Carbs14.1g
Fat133.7g

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

  • Eggs28 units
  • Bacon350g
  • Chicken Thighs900g
  • Salmon Fillets600g
  • Ribeye Steak400g
  • Pork Chops350g
  • Canned Tuna400g
  • Shrimp300g
  • Sausage Links300g
  • Sliced Turkey Breast300g

Produce

  • Avocados6 units
  • Spinach400g
  • Mixed Salad Greens500g
  • Asparagus300g
  • Broccoli400g
  • Cauliflower500g
  • Mushrooms300g
  • Iceberg Lettuce1 head

Dairy

  • Cheddar Cheese250g
  • Butter250g
  • Full Fat Greek Yogurt400g
  • String Cheese4 units
  • Heavy Cream200ml

Pantry

  • Macadamia Nuts150g
  • Almonds and Pecans Mix150g
  • Olive Oil250ml
  • Mayonnaise200g
  • Chia Seeds50g
  • Caesar Dressing150ml
  • Black Olives100g

Check the numbers for you

About this plan

Many people search for a 1700 calorie keto 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 1700 kcal keto plan provides an average daily protein of 111 grams for adults. It is a middle calorie level that suits many adults with moderate activity. You might find it too low if you are very active or if you are a larger adult. Carbohydrates stay very low in this structure, so most calories come from fat and protein. Your daily intake lands between 1680 kcal and 1740 kcal to maintain your weight. Daily protein ranges from 102 grams to 122 grams across the week. You get 4 meals per day over 7 days.

What a day looks like

Day one starts with scrambled eggs with avocado and bacon for your first meal. Lunch brings a grilled chicken salad with olive oil dressing. You then eat macadamia nuts as a snack in the afternoon. Dinner finishes the day with baked salmon with asparagus and butter. Other top protein choices include baked pork chops with creamy mushroom sauce and roast chicken thighs with cauliflower mash. You also get ribeye steak with garlic butter and broccoli and grilled chicken salad with caesar dressing.

How to use it

Read the shopping list carefully before you buy food for the week to ensure you have all necessary items. Prepare large batches of meat ahead of time to save cooking time during busy weekdays. Swap a protein with a similar option from the list if you prefer a different taste. Add extra low carb vegetables to your meals if you feel hungry between scheduled eating times. You can also mix up the schedule while keeping the total food amounts steady for the week. Store your cooked meals in safe containers to keep them fresh until you are ready to eat. Check your daily totals to make sure your intake stays near the target levels throughout the program. Following these simple steps helps you manage your daily food routine without extra stress.

  • Read the full shopping list carefully before you buy food for the week.
  • Prepare large batches of meat ahead of time to save valuable cooking time.
  • Swap any protein with a similar option from the list if you prefer.
  • Add extra low carb vegetables to your meals if you feel hungry.
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

Get a plan personalized to you

This is a general plan. Mealyno generates a plan personalized to your goals, preferences and schedule.

Start this 1700 kcal Keto plan free