1700 Calorie Meal Plan High Protein Diet For Weight Loss: How Effective Is This Diet For Weight Loss?

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!

What Is A 1700 Calorie Meal Plan?

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. 

How Much Protein Do I Need On A 1700 Calorie Diet?

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):

• Eggs
• Lean meats
• Low-fat dairy
• Seafood
• Beans
• Nuts and seeds
• Soy

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.

1700 Calorie High Protein Meal Plan Sample

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:

Day 1 

Below are the meals to enjoy throughout this day:

Breakfast: Egg, Turkey, and Cheese Wrap (1)

• 3/16 lb ground turkey
• Two whole extra-large eggs
• ¼ cup Mozzarella cheese, shredded
• 13/16 cup (24 g) spinach
• 1 (24 g) ready-to-bake or-fry corn tortilla

(Calories: 431, Protein: 42 g)

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Lunch: Tomato and Hummus on Rye (1)

• Four slices of reduced-calorie rye bread
• ½ cup home-prepared hummus
• 6 slices, medium (1/4″ thick) tomatoes

(Calories: 426, Protein: 15 g)

Dinner: Chicken Kabobs (1)

• One chicken breast, bone and skin removed
• ½ large (2-1/4 per lb, about 3-3/4″ long) green bell peppers
• ½ large onion
• ½ large (2-1/4 per lb, about 3-3/4″ long) red bell pepper
• ½ cup (8 fl oz.) barbecue sauce

(Calories: 570, Protein: 57 g)

Snack 1: Simple Lemon Pepper Tuna (1)

• One can (165 g) of tuna
• ½ tsp. black pepper
• 1 tbsp. lemon juice 

(Calories: 148, Protein: 32 g)

Snack 2: 1 oz. cheddar cheese (1)

(Calories: 115, Protein: 7 g)

Nutritional Profile (1)

• Calories: 1690
• Protein: 153 g
• Total carbs: 149 g
• Total fat: 55 g

Read More: Vegan Protein Shakes For Weight Loss: Do They Work?

Day 2

If you loved the meals on the first day, wait until you see those set for you on this day. They include:

Breakfast: Knock-Oats (1)

• ½ cup (40 g) quick oats
• One medium-sized banana (7″ to 7-7/8″ long)
• 2 tbsp. peanut butter
• 1 tsp. cinnamon 

(Calories: 451, Protein: 14 g)

Lunch: Quick Avocado Tuna Sandwich (1)

• One can (165 g) of tuna
• One stalk of onions, young green, tops only
• ½ avocado, without seed and skin
• One hard roll (3-1/2″ dia)

(Calories: 426, Protein: 39 g)

Dinner Main: Baked Chicken Pesto Parmesan (1)

• One half chicken breast (filet)
• ¼ dash black pepper
• ¼ dash salt
• 1/16 cup (20.7 g) sauce, pesto, Classico, basil pesto, ready-to-serve
• 1 tbsp. Parmesan cheese
• 1/8 cup Mozzarella cheese, shredded

(Calories: 275, Protein: 33 g)

Dinner Side: Garlic Green Beans (1)

• 1 tsp. garlic powder
• One pack (10 oz.) of green beans
• 2 tbsp. salted butter

(Calories: 325, Protein: 6 g)

Snack: 2 medium-size bananas (1)

(Calories: 210, Protein: 3 g)

Nutritional Profile (1)

• Calories: 1686
• Protein: 94 g
• Total carbs: 180 g
• Total fat: 73 g

Day 3

Here are the winner dishes to enjoy on day three of this meal plan:

Breakfast: Egg and Cheese Breakfast Sandwich (1)

• Four slices of whole-wheat bread
• Two pam cooking spray, about ½ second
• Two extra-large whole fresh eggs
• Two slices (3/4 oz.) American cheese

(Calories: 523, Protein: 38 g)

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Lunch Main: Tomato and Hummus on Rye (1)

• Two slices of reduced-calorie rye bread
• ¼ cup home-prepared hummus
• Three slices of medium tomatoes

(Calories: 213, Protein: 8 g)

Lunch Side: Yogurt & Banana (1)

• Eight oz. nonfat Greek yogurt
• One medium-sized banana

(Calories: 239, Protein: 24 g)

Dinner Main: Easy Grilled Chicken Teriyaki (1)

• One chicken breast (236 g), skin and bone removed
• 1 tbsp. lemon juice
• ¼ cup teriyaki sauce
• ½ tsp. garlic
• ½ tsp. sesame oil

(Calories: 373, Protein: 58 g)

Dinner Side: Sauteed Broccoli (1)

• ½ package (16 oz.) broccoli
• 1/ 2 tbsp. olive oil
• ¼ tsp. crushed red pepper flakes
• ½ tsp. salt

(Calories: 120, Protein: 6 g)

Snack: 2 oz. cheese slices (1)

(Calories: 230, Protein: 14 g)

Nutritional Profile (1)

• Calories: 1697
• Protein: 148 g
• Total carbs: 143 g
• Total fat: 61 g

Day 4

Today’s meal plan is loaded with all food groups to pack your body with loads of nutrients. It is:

Breakfast: Apple Sandwiches with Almond Butter & Granola (1)

• 2 tbsp. almond butter
• One medium-sized apple with skin
• ¼ cup (28.5 g) granola with almonds

(Calories: 424, Protein: 11 g)

Lunch: Quick Buffalo Chicken Salad (1)

• 1 cup (205 g) canned chicken
• 2 cups (60 g) of spinach
• Two medium-sized tomatoes, chopped
• 4 tbsp. hot or pepper sauce

(Calories: 456, Protein: 57 g)

Dinner: Pasta with Red Sauce and Mozzarella (1)

• 2 cups (280 g) of whole-wheat pasta
• 1 cup (257 g) pasta sauce
• 2 oz. Mozzarella cheese

(Calories: 617, Protein: 32 g)

Snack 1: Plain Tuna Salad (1)

• One can (165 g) of canned tuna
• 1 tbsp. mayonnaise-like dressing
• One dash of black pepper
• One dash salt 

(Calories: 179, Protein: 32 g)

Snack 2: 2 Cups of Cucumber Slices (1)

(Calories: 31, Protein: 1 G)

Nutritional Profile (1)

• Calories: 1707
• Protein: 133 g
• Total carbs: 173 g
• Total fat: 60 g

Day 5

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:

Breakfast: Egg White Avocado & Tomato Scramble (3)

• Eight egg white (separated from yolk)
• Two medium raw plum tomatoes
• One avocado, without seed or skin
• Two dashes of salt
• Two dashes of black pepper
• 2 tsp. sriracha sauce

(Calories: 454, Protein: 39 g)

Lunch Main: Simple Caprese Sandwich (3)

• One slice of sourdough bread (6″ x2-1/2″ x1-3/4″)
• 1 oz. Mozzarella cheese
• Two tomato slices (1/4″ thick)

(Calories: 353, Protein: 17 g)

Lunch Side: 1 medium-size banana (3)

(Calories: 105, Protein: 1 g)

Dinner Main: Pasta with Red Sauce and Mozzarella (3)

• 1 cup (140 g) whole wheat pasta
• ½ cup (129 g) pasta sauce (spaghetti/marinara, ready-to-serve)
• 1 oz. Mozzarella cheese

(Calories: 309, Protein: 16 g)

Read More: What Fruits Are High In Protein? Delicious Protein Bombs You’ve Been Missing Out On

Dinner Side: Steamed Broccoli with Olive Oil and Parmesan (3)

• 3/8 lb (170 g) broccoli
• 2 tbsp. Parmesan cheese
• ¾ tbsp. olive oil

(Calories: 189, Protein: 9 g)

Snacks (3)

• 1 oz. cheddar cheese
• 1 cup grapes 

(Calories: 219, Protein: 8 g)

Nutritional Profile (3)

• Calories: 1629
• Protein: 90.4 g
• Total carbs: 192 g
• Total fat: 61 g

Day 6

The meal ideas for this day are classified under the 1700-calorie meal plan high protein low carb category. The meals include:

Breakfast: Gordon Ramsay’s Scrambled Eggs (2)

• Three large whole, fresh eggs
• ½ tbsp. Crème Fraiche
• 2 tbsp. unsalted butter

(Calories: 445, Carbs: 1 g, Protein: 19 g)

Lunch: Chicken Celery Sticks (2)

• One can (5 oz.) of canned chicken
• 2 tbsp. mayonnaise-like dressing
• ½ tbsp. garlic powder
• ¼ tsp. salt
• Three large stalks (11 inches long) of celery

(Calories: 341, Carbs: 12 g, Protein: 33 g)

Dinner: Summer Pasta (2)

• 2 2/3 oz. whole wheat pasta
• ½ tbsp. basil, chopped
• 1 ½ tbsp. olive oil
• 1/16 tsp. garlic powder
• 3/16 dash black pepper
• One garlic clove, minced
• 2 2/3 oz. Mozzarella cheese
• 1 Roma tomato

(Calories: 631, Carbs: 62 g, Protein: 30 g)

Snack 1: Plain Tuna Salad (2)

• One can (165 g) of tuna
• One dash salt
• One dash of black pepper
• 1 tbsp. mayonnaise-like dressing

(Calories: 179, Carbs: 2 g, Protein: 32 g)

Snack 2: 1 orange (2)

(Calories: 62, Carbs: 15 g, Protein: 1 g)

Nutritional Profile (2)

• Calories: 1657
• Protein: 116 g
• Total carbs: 94 g
• Total fat: 93 g

The Bottom Line

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.