1,700 calorie meal plan, with room for dinner.
At 1,700 calories a day you can still eat four times, with a real dinner and a snack. This week is 28 meals with the portions written out, built on everyday foods. Alma can fit it to your goal.
Built from Dietary Guidelines and Harvard advice.
The rules
Three habits that hold the week together
Protein first
Decide the protein, then the starch, then the vegetables.
Pick whole grains
Oats, whole wheat bread, brown rice and whole wheat pasta.
Snack with fiber
Fruit, nuts or yogurt beat a snack bar at 3 pm.
Sample week
Seven days of 1,700 calorie meals
1,670 to 1,710 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastEggs and toast with an orange2 eggs, 2 slices whole wheat toast, 1 tsp olive oil, 1 orange
LunchLentil soup with cheese1½ cups lentil and vegetable soup, 1 slice sourdough, 1 oz cheddar
SnackApple and mixed nuts1 apple, 1 oz mixed nuts
DinnerChicken fajita bowl5 oz cooked chicken, 1 cup cooked brown rice, peppers and onions, ¼ cup avocado, salsa
About 1,690 kcal103 g protein34 g fiber
Day 2Tuesday
- BreakfastWaffle with yogurt and berries2 whole-grain waffles, ½ cup plain Greek yogurt, 1 cup strawberries, 1 cup 2% milk, 1 tsp maple syrup
- LunchTurkey, apple and cheddar sandwich2 slices whole wheat bread, 3 oz turkey, 1 oz cheddar, ½ apple, mustard
- SnackCottage cheese with jam and almonds¾ cup cottage cheese, 1 tbsp jam, 1 tbsp almonds
- DinnerHoney garlic salmon with rice4 oz salmon, 1 cup cooked brown rice, 1½ cups green beans, 1 tsp honey, 1 tsp oil
About 1,670 kcal116 g protein25 g fiber
Day 3Wednesday
- BreakfastApple cinnamon oatmeal with walnuts½ cup rolled oats, 1 cup milk, 1 apple, 1 tbsp walnuts, cinnamon
- LunchChicken, orange and spinach salad4 oz cooked chicken, 3 cups spinach, 1 orange, 1 oz goat cheese, 2 tsp olive oil, 1 slice sourdough
- SnackCucumber and tzatziki with pita½ cup tzatziki, 1 cup cucumber, ½ whole wheat pita
- DinnerBeef stir-fry with rice and peppers4 oz flank steak, 1 cup cooked brown rice, peppers, snap peas, 2 tsp oil, soy sauce
About 1,710 kcal102 g protein32 g fiber
Day 4Thursday
- BreakfastBreakfast potatoes with eggs2 eggs, 1 cup potatoes cooked in 1 tsp oil, salsa, ½ cup melon
- LunchChicken soup with rice and greens2 cups chicken and rice soup, 1 whole wheat roll, 1 cup mixed greens
- SnackCottage cheese with peach and cinnamon¾ cup cottage cheese, 1 peach, cinnamon
- DinnerBaked chicken thighs with rice and peas5 oz chicken thigh, 1 cup cooked brown rice, ¾ cup peas, 1 tsp oil
About 1,680 kcal114 g protein26 g fiber
Day 5Friday
- BreakfastScrambled eggs with feta and tomatoes2 eggs, 1 oz feta, 1 tomato, 1 slice whole wheat toast
- LunchQuinoa and roasted vegetable bowl1 cup cooked quinoa, roasted pepper and zucchini, 1 oz feta, 2 tsp olive oil, ½ cup chickpeas
- SnackHoneydew with cottage cheese1 cup honeydew melon, ¾ cup cottage cheese
- DinnerBeef and potato bake with broccoli4 oz lean ground beef, 1 cup potatoes, 1½ cups broccoli, 1 tbsp olive oil
About 1,680 kcal102 g protein29 g fiber
Day 6Saturday
- BreakfastBreakfast sandwich with egg and spinach1 whole wheat English muffin, 1 egg, 1 oz cheddar, spinach, 1 tsp butter
- LunchAsian chicken salad4 oz cooked chicken, cabbage, carrot, edamame, 1 tbsp sesame ginger dressing, crispy noodles
- SnackAlmonds with dark chocolate1 oz dark chocolate, ½ oz almonds
- DinnerTurkey and vegetable stir-fry with noodles4 oz turkey breast, 1½ cups cooked noodles, broccoli, carrots, 2 tsp oil, soy sauce
About 1,710 kcal103 g protein27 g fiber
Day 7Sunday
- BreakfastTwo eggs on sourdough with a pear2 eggs, 1 slice sourdough, 1 tsp butter, 1 pear
- LunchRoast beef salad with potatoes4 oz roast beef, 6 oz potatoes, mixed greens, tomato, 2 tsp olive oil, 1 tsp horseradish
- SnackYogurt with frozen berries¾ cup Greek yogurt, 1 cup frozen berries
- DinnerChicken, spinach and ricotta pasta4 oz cooked chicken, 1½ cups cooked whole wheat pasta, ⅓ cup ricotta, spinach, 1 tsp olive oil
About 1,670 kcal130 g protein28 g fiber
Shopping list
What to buy
Most days
ProteinChicken, salmon, turkey, beef, eggs, cheddarchicken breastsalmon
DairyGreek yogurt, cottage cheese, milk, cheddar, fetagreek yogurtcottage cheese
Now and then
Frozen vegetables and canned beans keep the week cheap.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many calories is this meal plan?
It lands 1,670 to 1,710 calories a day, with 102 to 130 grams of protein and 25 to 34 grams of fiber. Each meal lists its own numbers, so you can swap one for another and see where the day lands.
Is 1,700 calories enough for a man or a woman?
It fits some smaller or moderately active adults, and it is low for larger or very active ones. The Dietary Guidelines say your needs depend on age, sex, height, weight and activity, so use the plan as written only if it matches you.
What does 1,700 calories look like in a day?
Breakfast runs 335 to 455 calories, lunch 450 to 560, the snack 180 to 275 and dinner 545 to 620. That is four eating occasions, with a protein and vegetables at the two big meals.
Can I swap meals between days?
Yes. Keep breakfast near 400 calories and dinner near 600, and the daily total stays close to 1,700. The shopping list covers the whole week, so swaps are easiest within the same meal slot.
Can I meal prep this plan?
Most of it preps well. Cook a pot of rice, roast a tray of vegetables and bake the chicken on Sunday. Hold salads and dressings separately so the greens keep for four days.
Is 1,700 calories low enough for weight loss?
It may be for some adults and not for others. What happens depends on your size, activity and the rest of your week, so no plan can promise an amount or a speed. Ask your clinician if you are unsure.
How does Alma help with a 1,700 calorie plan?
Alma builds a plan around your goal and the foods you like, so the week looks like food you actually eat. Log a meal by photo, voice or text in about 10 seconds and each meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.