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1700 Calorie Low-Carb Meal Plan

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

What is a 1700 calorie low-carb meal plan?

A 1700 calorie low-carb meal plan is a seven-day menu where each day adds up to about 1700 kcal (within 50). This one averages 119 g protein a day over 4 meals.

1700

kcal a day

119

g protein a day

30

g protein a meal

7

days

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

Day 1

1700 kcal · 125 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Spinach and Feta250g 2 swaps Greek Yogurt with Walnuts and Chia Seeds280g · 420 kcal · 25 g P Keto Omelet with Spinach and Cheddar220g · 420 kcal · 25 g P	250g	420	28	5	32
LunchGrilled Chicken Salad with Olive Oil Dressing350g 2 swaps Chicken and Avocado Lettuce Wraps380g · 510 kcal · 42 g P Grilled Chicken Thighs with Green Beans340g · 510 kcal · 44 g P	350g	510	45	8	33
SnackAlmonds and Cheddar Cheese Snack60g 2 swaps Full Fat Greek Yogurt with Chia Seeds200g · 250 kcal · 14 g P Mixed Almonds and Walnuts40g · 250 kcal · 7 g P	60g	250	12	1	22
DinnerBaked Salmon with Roasted Asparagus400g 2 swaps Baked Cod with Olive Oil and Zucchini Noodles400g · 520 kcal · 45 g P Baked Salmon with Asparagus400g · 520 kcal · 45 g P	400g	520	40	9	36
Total		1700	125	23	123

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

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Day 2

1700 kcal · 128 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt with Walnuts and Chia Seeds230g 2 swaps Greek Yogurt with Pecans and Cinnamon230g · 410 kcal · 22 g P Keto Cheese and Herb Omelet200g · 410 kcal · 24 g P	230g	410	24	11	30
LunchTurkey and Avocado Lettuce Wraps300g 2 swaps Canned Tuna and Mixed Green Salad with Olive Oil350g · 480 kcal · 40 g P Cobb Salad with Turkey Breast230g · 480 kcal · 38 g P	300g	480	38	6	34
SnackHard Boiled Eggs and Cucumber Slices200g 2 swaps Cheese Cubes50g · 210 kcal · 14 g P Cheddar Cheese Cubes50g · 220 kcal · 14 g P	200g	210	14	5	15
DinnerSirloin Steak with Garlic Butter and Broccoli450g 2 swaps Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Chicken Thighs with Garlic Broccoli and Olive Oil420g · 600 kcal · 55 g P	450g	600	52	8	40
Total		1700	128	30	119

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

Day 3

1700 kcal · 112 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOmelette with Mushrooms and Cheese250g 2 swaps Keto Cheese Omelette with Spinach280g · 430 kcal · 25 g P Avocado and Bacon Egg Muffins260g · 440 kcal · 24 g P	250g	430	26	5	34
LunchTuna Salad Stuffed Bell Pepper320g 2 swaps Chicken Caesar Salad (Keto Dressing)250g · 450 kcal · 45 g P Chicken Caesar Salad (no croutons)250g · 450 kcal · 35 g P	320g	450	35	10	30
SnackMacadamia Nuts40g 2 swaps Almonds and Cheddar Cheese Snack70g · 260 kcal · 12 g P Almonds and Dark Chocolate Squares60g · 270 kcal · 6 g P	40g	260	3	1	27
DinnerPork Chop with Roasted Zucchini and Olive Oil400g 2 swaps Baked Pork Chops with Creamy Mushroom Sauce420g · 560 kcal · 45 g P Roast Beef Slices with Asparagus and Olive Oil400g · 560 kcal · 50 g P	400g	560	48	7	38
Total		1700	112	23	129

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

Day 4

1700 kcal · 111 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Seed Pudding with Coconut Milk250g 2 swaps Avocado and Egg Boats250g · 390 kcal · 16 g P Greek Yogurt Bowl with Almond Butter and Hemp Seeds260g · 390 kcal · 22 g P	250g	390	10	11	34
LunchShrimp Salad with Olive Oil and Lemon330g 2 swaps Chef Salad (Keto Dressing)250g · 440 kcal · 38 g P Chicken Caesar Salad (Keto Dressing)250g · 450 kcal · 45 g P	330g	440	42	7	27
SnackSliced Cheese and Olives100g 2 swaps Brazil Nuts and Cheese Cubes70g · 270 kcal · 10 g P Hard Boiled Eggs and Macadamia Nuts90g · 270 kcal · 14 g P	100g	270	14	0	24
DinnerBaked Chicken Thighs with Cauliflower Mash450g 2 swaps Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Chicken Thighs with Garlic Broccoli and Olive Oil420g · 600 kcal · 55 g P	450g	600	45	11	42
Total		1700	111	29	127

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

Day 5

1700 kcal · 124 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Bacon and Spinach220g 2 swaps Greek Yogurt with Chia Seeds and Berries300g · 450 kcal · 30 g P Greek Yogurt with Walnuts and Chia Seeds300g · 450 kcal · 28 g P	220g	450	30	2	36
LunchLeftover Chicken Thighs with Green Salad350g 2 swaps Grilled Chicken Salad with Caesar Dressing350g · 520 kcal · 40 g P Grilled Chicken Salad with Olive Oil Dressing350g · 520 kcal · 45 g P	350g	520	40	7	37
SnackMixed Walnuts and Pumpkin Seeds35g 2 swaps Cheddar Cheese Cubes50g · 220 kcal · 14 g P Olives and Almonds70g · 220 kcal · 5 g P	35g	220	8	4	19
DinnerGrilled White Fish with Herb Butter and Spinach400g 2 swaps Baked Cod with Olive Oil and Zucchini Noodles400g · 520 kcal · 45 g P Baked Salmon with Asparagus400g · 520 kcal · 45 g P	400g	510	46	5	34
Total		1700	124	18	126

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

Day 6

1700 kcal · 114 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastAvocado and Fried Egg Breakfast Bowl260g 2 swaps Avocado and Bacon Egg Muffins260g · 440 kcal · 24 g P Keto Cheese Omelette with Mushrooms290g · 440 kcal · 25 g P	260g	440	18	7	38
LunchBeef and Broccoli Stir-Fry with Coconut Oil380g 2 swaps Leftover Roasted Pork Loin with Mixed Greens380g · 530 kcal · 45 g P Grilled Chicken Salad with Olive Oil Dressing350g · 520 kcal · 45 g P	380g	530	48	8	34
SnackCelery Sticks with Almond Butter120g 2 swaps Black Olives and Feta Snack Bowl100g · 210 kcal · 5 g P Cheese Cubes50g · 210 kcal · 14 g P	120g	210	6	6	18
DinnerBaked Salmon with Garlic Roasted Mushrooms400g 2 swaps Baked Cod with Olive Oil and Zucchini Noodles400g · 520 kcal · 45 g P Baked Salmon with Asparagus400g · 520 kcal · 45 g P	400g	520	42	7	36
Total		1700	114	28	126

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

Day 7

1700 kcal · 122 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt with Pecans and Cinnamon230g 2 swaps Greek Yogurt with Walnuts and Chia Seeds230g · 410 kcal · 24 g P Keto Cheese and Herb Omelet200g · 410 kcal · 24 g P	230g	410	22	9	32
LunchCanned Tuna Salad with Mixed Greens320g 2 swaps Leftover Beef Stir Fry360g · 460 kcal · 35 g P Turkey and Swiss Cheese Roll-ups with Mayo250g · 460 kcal · 38 g P	320g	460	40	5	31
SnackBrazil Nuts and Cheese Cubes70g 2 swaps Almonds and Dark Chocolate Squares60g · 270 kcal · 6 g P Hard Boiled Eggs and Macadamia Nuts90g · 270 kcal · 14 g P	70g	270	10	1	25
DinnerRoast Beef Slices with Asparagus and Olive Oil400g 2 swaps Baked Pork Chops with Creamy Mushroom Sauce420g · 560 kcal · 45 g P Pork Chop with Roasted Zucchini and Olive Oil400g · 560 kcal · 48 g P	400g	560	50	7	37
Total		1700	122	22	125

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)

Protein119.4g

Carbs24.7g

Fat125g

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

Eggs24 units
Chicken Breast600 grams
Chicken Thighs600 grams
Sirloin Steak400 grams
Pork Chops350 grams
Salmon Fillets800 grams
White Fish Fillets400 grams
Shrimp300 grams
Canned Tuna4 cans
Bacon150 grams

Produce

Spinach600 grams
Mixed Salad Greens500 grams
Avocados4 units
Broccoli500 grams
Asparagus400 grams
Zucchini400 grams
Cauliflower500 grams
Mushrooms300 grams
Bell Peppers3 units
Cucumbers2 units
Celery1 bunch

Dairy

Greek Yogurt1 kg
Cheddar Cheese300 grams
Feta Cheese150 grams
Butter200 grams

Pantry

Almonds150 grams
Walnuts150 grams
Macadamia Nuts100 grams
Pecans100 grams
Brazil Nuts100 grams
Chia Seeds100 grams
Pumpkin Seeds100 grams
Olive Oil500 ml
Coconut Milk400 ml
Almond Butter200 grams
Black Olives200 grams

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 low-carb 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 low-carb meal plan delivers 1700 kcal and provides 119 grams of average daily protein for adults. It suits many people who maintain weight with moderate activity levels each day. The mid range calorie target fits average daily needs well. It is less suited to very active adults or larger individuals who need more daily energy. Carbohydrates stay lower, so your food choices lean heavily on protein, vegetables and fats. You eat four distinct meals across the course of every single day. Your daily menu includes hearty plates like sirloin steak with garlic butter and broccoli. You also enjoy options such as roast beef slices with asparagus and olive oil.

What a day looks like

Day one begins with scrambled eggs with spinach and feta for your morning meal. Lunch features a grilled chicken salad with olive oil dressing. Afternoon hunger meets almonds and cheddar cheese as a savory snack. Dinner wraps up the day with baked salmon and roasted asparagus on your plate. Other daily highlights include beef and broccoli stir-fry with coconut oil. You might also find pork chops with roasted zucchini and olive oil on your schedule. Grilled white fish with herb butter and spinach appears often throughout the week. Each meal keeps your intake balanced without complex preparation steps.

How to use it

Success with this program requires simple kitchen preparation habits and clear weekly organization steps. You should review the complete shopping list before you visit the grocery store. Batch cooking your proteins in advance saves valuable time on busy work days. Feel free to swap any main protein with a similar choice from the list. Add extra low carbohydrate vegetables to your plate if you feel hungry. Track your daily intake to ensure you stay close to the target numbers. Keep your kitchen stocked with fresh items to make daily cooking easier. Consistency matters more than perfection when you follow these daily food routines.

Roast your weekly vegetables ahead of time to make quick weekday meals.
Check your portion sizes carefully to match the daily nutritional targets.
Store leftover cooked proteins safely in the refrigerator for later use.
Drink plenty of water throughout the day while following your 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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