1700-Calorie Meal Plan: Recipes & Preparation
This easy-to-follow 1,700-calorie meal plan is designed to provide you with energy and satisfaction while reducing calorie intake, enabling you to lose 0.5 to 1 kilos per week in a healthy manner. With a focus on foods that promote weight loss, this meal plan incorporates high-protein and high-fiber options to help you feel satiated for longer periods of time.
The calorie count for each meal is provided, allowing you the flexibility to make substitutions based on your preferences. By combining this nutritious meal plan with regular physical activity, you'll be on the right path to achieve a healthy weight loss of 0.5 to 1 kilos per week.
Breakfast: 350 -
Greek Yogurt with Berries and Almonds
Ingredients:
- 1 cup non-fat Greek yogurt (about 230g)
- 1/2 cup mixed berries (strawberries, blueberries, raspberries, about 70g)
- 1/4 cup almonds (sliced or whole, about 30g)
- 1 tablespoon honey (optional, about 15g)
Instructions:
- Take a serving bowl and add 1 cup of non-fat Greek yogurt.
- Gently wash the mixed berries and pat them dry.
- Place the berries on top of the yogurt in the bowl.
- If using whole almonds, chop them into smaller pieces to easily mix with the yogurt. If using sliced almonds, skip this step.
- Sprinkle the almonds over the berries and yogurt.
- Drizzle 1 tablespoon of honey over the mixture for added sweetness if desired.
- Optionally, you can stir the ingredients together or enjoy the layers of texture and flavor as is.
Macros:
| Macronutrients |
Amount |
| Calories |
350 kcal |
| Protein |
25g |
| Carbohydrates |
35g |
| Fat |
15g |
| Fiber |
5g |
| Sugars |
23g |
Lunch: 550 -
Grilled Chicken Salad with Avocado and Quinoa
Ingredients
- 1 boneless, skinless chicken breast (approximately 150g)
- 1/2 cup quinoa (dry measure)
- 1 ripe avocado, sliced
- 2 cups mixed salad greens
- 1 tablespoon olive oil
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon each of salt and black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 tablespoon balsamic vinegar
- 1/4 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 1 tablespoon chopped fresh cilantro (optional)
Instructions
- Rinse quinoa under cold water and cook according to package instructions. Fluff with a fork and set aside to cool.
- While quinoa is cooking, season the chicken breast with salt, pepper, garlic powder, and onion powder.
- Preheat grill to medium-high heat. Grill the chicken breast for about 5-7 minutes per side, or until the internal temperature reaches 165°F (75°C). Let it rest for a few minutes and then slice into strips.
- In a large bowl, toss the mixed salad greens with olive oil, lemon juice, and balsamic vinegar until evenly coated.
- Add the cooked quinoa to the salad greens and toss together.
- Top the salad with sliced grilled chicken, avocado, cherry tomatoes, red onion, and cilantro.
- Season with additional salt and pepper to taste, if needed.
- Serve the salad immediately or refrigerate for a chilled salad option.
Macros
| Nutrient |
Amount |
| Calories |
550 kcal |
| Protein |
35 g |
| Carbohydrates |
40 g |
| Fiber |
10 g |
| Fats |
25 g |
Dinner: 800 -
Baked Salmon with Asparagus and Brown Rice
Ingredients
- 2 4-ounce salmon filets
- 1 cup of asparagus spears, trimmed
- 1 cup of brown rice (uncooked measure)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Lemon slices for garnish (optional)
Instructions
- Preheat the oven to 400°F (200°C).
- Rinse the brown rice under cold water and cook according to the package instructions.
- While the rice is cooking, line a baking sheet with foil and lightly grease with olive oil.
- Place the salmon filets in the center of the baking sheet.
- Toss asparagus spears with olive oil, garlic powder, salt, and pepper, then place them around the salmon on the baking sheet.
- Season the salmon with salt, pepper, and the remaining garlic powder.
- Bake in the preheated oven for about 20 minutes, or until the salmon flakes easily with a fork and asparagus is tender.
- Once everything is cooked, divide the brown rice between two plates, and serve with the baked salmon and asparagus.
- Garnish with lemon slices if desired.
Macros
| Nutrient |
Amount per Serving |
| Calories |
800 kcal |
| Protein |
48 g |
| Carbohydrates |
85 g |
| Fiber |
6 g |
| Fat |
28 g |
