Losing weight has become an obsession for many people. Although some do it for health reasons, others embark on a weight loss journey to transform their physique. Regardless of your reasons, the fact is that diet plays a huge role in weight loss. You will find many weight loss diets, such as the Atkins Diet, Mediterranean, Keto, or high protein diet for weight loss. Adding more protein to your diet has become very common thanks to its benefits in weight loss, including increasing satiety which can help prevent overeating. Here is an overview of a 1700-calorie meal plan high protein diet for weight loss. It details how much protein you should consume, the best protein sources, and a few meal plan ideas. Check it out!
As the name implies, it is a diet plan that restricts your daily calorie consumption to 1700. It is ideal for individuals who want to lose or maintain an ideal weight, depending on what their calorie needs are. According to the National Heart, Lung, and Blood Institute, a 1700-calorie meal plan is suitable for men and women who want to lose weight and exercise regularly or whose maintenance calorie needs are in the low 2000s. (4).
So, it is ideal for overweight people and individuals to follow an exercise regimen to aid weight loss. But remember that you have to follow a calorie deficit meal plan if you want to lose weight. You will not likely shed pounds on 1700 calories if your maintenance daily calorie limit is 1700 calories. Instead, this plan is ideal for individuals whose daily needs to maintain their current weight is 2000 and above.
In a 1700-calorie meal high protein diet you need to consume more protein. It can be helpful because a high protein diet is thought to support weight loss by taming hunger pangs and increasing satiety (5).
But that does not mean you can pick just any protein source. Remember that quality counts, so you want to make good protein choices. Also, check in with your doctor about increasing your protein proportions if you have a kidney or liver disease (5).
Also, consult your nutritionist on healthy and good protein choices to add to your diet. Some of the best protein sources in a weight loss diet, due to their low calorie and saturated fat contents include (5):
You will need 10-35% protein when following a 1700-calorie meal plan that is high in protein (6). When you do the math you will require 170-595 calories from proteins (10% of 1700) and (35% of 1700) (6). That comes out to between 43 and 149 grams of protein per day. If you’re going for a high protein diet, you’ll probably want to aim towards the higher end of that range.
You can create your 1700 calorie-high protein weekly meal plan to meet your dietary requirements. Alternatively, you can go through one with the help of your nutritionist to discover if it works best for you. Here is a healthy weekly meal plan sample to use for reference or as a guide when crafting yours:
Below are the meals to enjoy throughout this day:
(Calories: 431, Protein: 42 g)
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(Calories: 426, Protein: 15 g)
(Calories: 570, Protein: 57 g)
(Calories: 148, Protein: 32 g)
Snack 2: 1 oz. cheddar cheese (1)
(Calories: 115, Protein: 7 g)
Read More: Vegan Protein Shakes For Weight Loss: Do They Work?
If you loved the meals on the first day, wait until you see those set for you on this day. They include:
(Calories: 451, Protein: 14 g)
(Calories: 426, Protein: 39 g)
(Calories: 275, Protein: 33 g)
(Calories: 325, Protein: 6 g)
(Calories: 210, Protein: 3 g)
Here are the winner dishes to enjoy on day three of this meal plan:
(Calories: 523, Protein: 38 g)
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(Calories: 213, Protein: 8 g)
(Calories: 239, Protein: 24 g)
(Calories: 373, Protein: 58 g)
(Calories: 120, Protein: 6 g)
(Calories: 230, Protein: 14 g)
Today’s meal plan is loaded with all food groups to pack your body with loads of nutrients. It is:
(Calories: 424, Protein: 11 g)
(Calories: 456, Protein: 57 g)
(Calories: 617, Protein: 32 g)
(Calories: 179, Protein: 32 g)
(Calories: 31, Protein: 1 G)
On this day, you will enjoy some of the 1700-calorie meal plan, vegetarian meals. These are some of the tastiest vegetarian foods you will ever have! They include:
(Calories: 454, Protein: 39 g)
(Calories: 353, Protein: 17 g)
(Calories: 105, Protein: 1 g)
(Calories: 309, Protein: 16 g)
Read More: What Fruits Are High In Protein? Delicious Protein Bombs You’ve Been Missing Out On
(Calories: 189, Protein: 9 g)
(Calories: 219, Protein: 8 g)
The meal ideas for this day are classified under the 1700-calorie meal plan high protein low carb category. The meals include:
(Calories: 445, Carbs: 1 g, Protein: 19 g)
(Calories: 341, Carbs: 12 g, Protein: 33 g)
(Calories: 631, Carbs: 62 g, Protein: 30 g)
(Calories: 179, Carbs: 2 g, Protein: 32 g)
(Calories: 62, Carbs: 15 g, Protein: 1 g)
A 1700-calorie meal plan high protein diet for weight loss helps you shed pounds by increasing satiety and preventing overindulging. When following such a diet plan, you should consume 10-35% from protein every day. That is 170-595 calories from protein or 43-149 grams of protein.
Additionally, you should include healthy protein sources, such as lean meats, eggs, beans, low-fat dairy products, seafood, nuts, and seeds. Please talk to your doctor and nutritionist if you are interested in using this or any diet plan for weight loss.
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