1700 Calorie Meal Plan
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Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly 1700 calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.
Day 1
Breakfast: 272 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Remove stems, wash and enjoy.
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Main: 379 Cal
- Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
- Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
- Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
- Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
- Remove from oven and let stand for 10 minutes.
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Main: 543 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- Mix ingredients in bowl and serve.
Snack: 254 Cal
- Wash with warm water before eating
Snack: 204 Cal
- Place sliced bread into toaster and enjoy.
- Wash, slice or chop and enjoy.
Day 2
Breakfast: 285 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Remove stems, wash and enjoy.
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Main: 355 Cal
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
- Mix ingredients in bowl and serve.
Main: 523 Cal
- Cook rice to serve with the stir fry, and thaw shrimp if frozen.
- Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
- Cover the pan again until finished.
- Serve on rice.
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
- Wash, slice or chop and enjoy.
Snack: 254 Cal
- Wash with warm water before eating
Snack: 325 Cal
- Put Cheerios in a bowl add milk.
Day 3
Breakfast: 272 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Remove stems, wash and enjoy.
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Main: 473 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
- Sift through the dry lentils to ensure there are no hard pieces.
- Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
- Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
- Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
- Stir in olive oil
- Add beans into a pot of boiling salted water, boil for six to eight minutes.
- Place beans in a bowl of cold water, rinse and enjoy.
Main: 401 Cal
- Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
- Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
- Mix ingredients in bowl and serve.
- Wash, slice or chop and enjoy.
Snack: 163 Cal
- Add to salads, granola, smoothies, or toast.
Snack: 420 Cal
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Day 4
Breakfast: 469 Cal
- Pour milk into glass and enjoy.
Main: 545 Cal
- Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
- Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.
Main: 317 Cal
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
- Cut off stems and remove any yellowing leaves on the outside.
- Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Snack: 207 Cal
- Wash with warm water before eating
Snack: 218 Cal
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Day 5
Breakfast: 285 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Remove stems, wash and enjoy.
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Main: 466 Cal
- Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
- Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
- Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
- Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
- Remove from oven and let stand for 10 minutes.
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Main: 415 Cal
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
- Cut off stems and remove any yellowing leaves on the outside.
- Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Snack: 281 Cal
- Spread peanut butter onto cracker with a butterknife and enjoy.
- Wash, slice or chop and enjoy.
Snack: 254 Cal
- Wash with warm water before eating
Day 6
Breakfast: 298 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Remove stems, wash and enjoy.
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Main: 417 Cal
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
- Cut off stems and remove any yellowing leaves on the outside.
- Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Main: 573 Cal
- Cook rice to serve with the stir fry, and thaw shrimp if frozen.
- Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
- Cover the pan again until finished.
- Serve on rice.
- Mix ingredients in bowl and serve.
- Add beans into a pot of boiling salted water, boil for six to eight minutes.
- Place beans in a bowl of cold water, rinse and enjoy.
Snack: 281 Cal
- Spread peanut butter onto cracker with a butterknife and enjoy.
- Wash, slice or chop and enjoy.
Day 7
Breakfast: 298 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Remove stems, wash and enjoy.
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Main: 292 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- Wash, slice or chop and enjoy.
Main: 218 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- Cut off stems and remove any yellowing leaves on the outside.
- Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Snack: 688 Cal
- Combine all ingredients in blender and blend until smooth.
Snack: 254 Cal
- Wash with warm water before eating
Grocery List
Dairy and Egg Products
Spices and Herbs
Fats and Oils
Soups, Sauces, and Gravies
Sausages and Luncheon Meats
Fruits and Fruit Juices
Vegetables and Vegetable Products
Nut and Seed Products
Beef Products
Beverages
Finfish and Shellfish Products
Legumes and Legume Products
Baked Products
Pork Products
-
Pork Chop (2.09 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))
Poultry Products
Cereal Grains and Pasta
Breakfast Cereals
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