1700 Calorie Meal Plan High Protein:164-185g Protein Per Day From Whole Foods

1700 Calorie Meal Plan High Protein:164-185g Protein Per Day From Whole Foods

What is a High Protein 1700 Calorie Meal Plan?

A high protein 1700 calorie meal plan is a diet plan that provides a high amount of protein while restricting calories to 1700.

This kind of meal plan can be beneficial for those looking to

  • build muscles
  • maintain muscles
  • support weight loss
  • maintain a healthy lifestyle

It’s important to distribute protein, carbohydrates, and fats throughout the day for balanced nutrition.

Keep in mind that individual nutritional needs vary, so it’s advisable to consult with a healthcare professional or a registered dietitian to create a personalized plan.

But I know not many of you do that, so here is a 1700 calorie meal plan for you to try!

But first…

Why my meal plans?

Apart from delicious recipes and well laid out plans, I am highly committed to accurately calculating nutritional information for my diet plans.

Through precise calculation and the USDA Food Central Database, a recognized and reliable source, I ensure meticulous attention to detail.

This approach provides greater control over accuracy, guaranteeing a precise calorie intake and, most importantly, an effective meal plan.

A lot of times you don’t see results because the calories and protein you think you are consuming are not what they actually are.

All I’m saying is…you can trust in the precision of my calculations.

Sample 1700 Calorie Diet Plan

Here is a sample 1700 Calorie Diet Plan, just so you know what it may look like.

(Scroll down for the detailed 1700 calorie meal plan pdf).

sample 1700 calorie diet plan

Like my meal plan you will find below, I usually give exact quantities and weights of foods, so there is no room for mistakes and inaccuracy. You will also find seasonings in every meal, so it’s not bland and boring as the diet above (and many you may find online)!

How much grams of protein per day for building and maintaining muscle mass?

According to the International Society of Sports Nutrition, it’s recommended to eat 1.4 to 2.0 grams of protein per kilogram of your body weight, to build and maintain muscle mass, for most people who exercise.

This daily protein intake creates a positive muscle protein balance.

This value also falls within the Acceptable Macronutrient Distribution Range (AMDR) for protein, published by the Institute of Medicine.

But how much grams of protein per day for non-exercising persons? I recommend lower intake compared to this. While the Recommended dietary Allowance (RDA) of protein is 0.8g/kg, a systematic review and meta-analysis study in 2020 suggested beneficial changes in lean mass in adults, when there is energy (calorie) restriction and physical activity.

how much grams of protein per day

See the chart below to see how many grams of protein should you be having in a day, depending on your body weight. You can calculate yourself by multiplying 1.4 and 2.0 by your current body weight. You will get a range, as seen in the table below.

how much grams of protein per day

According to this protein intake recommendation, you can eat 165-180g of protein if your weight is 80 and above, and you want to be in a positive muscle protein balance to build and maintain muscle.

We will see how to eat 180 grams of protein a day in a bit!

Getting Protein from Whole Foods

While supplements can make it easy to get your protein requirements, while not exceeding your daily calorie intake, some people just prefer sticking to whole foods.

I use protein powders in some of my other meal plans such as this 1700 Calorie Meal Plan with Meal Prep Tips, which provides 151-169g per day.

The International Society of Sports Nutrition recommends that athletes should consider focusing on whole food sources of protein that contain all of the essential amino acids.

It is the essential amino acids that are required to stimulate muscle protein synthesis.

Muscle protein synthesis (MPS) is the process by which the body builds new proteins to repair and grow muscle tissue. It involves the synthesis of muscle proteins, primarily driven by the incorporation of amino acids into the muscle fibers.

Amino acids are the building blocks of proteins, and they are obtained from the breakdown of dietary protein or from the body’s internal protein stores.

Foods that contain all essential amino acids are considered complete protein sources. These amino acids are essential because the body cannot produce them on its own, and they must be obtained through the diet.

Protein Sources with Essential Amino Acids

Here are some food sources that provide all essential amino acids:

Animal Products

  1. Dairy Products:
    • Milk (cow’s milk)
    • Cheese (cheddar, mozzarella, Swiss, etc.)
    • Yogurt (Greek yogurt, regular yogurt)
  2. Poultry:
    • Chicken
    • Turkey
  3. Seafood:
    • Salmon
    • Tuna
    • Shrimp
    • Cod
    • Shellfish (lobster, crab)
  4. Meat:
    • Beef
    • Lamb
  5. Eggs:
    • Whole eggs (contain all essential amino acids)

Almost ALL of these sources have been included in the diet plan below to make this 1700 calorie meal plan high protein, full of food sources with ALL essential amino acid.

Plant Products

Plant sources like quinoa, hemp seeds, chia seeds, buckwheat, soy and soy products also provide essential amino acids.

In general, studies indicate that products with animal and dairy proteins have the highest levels of essential amino acids. These products tend to lead to more significant muscle growth and protein synthesis after resistance training compared to a vegetarian protein-matched control, which usually lacks some essential amino acids.

Muscle Protein Synthesis

The process of muscle protein synthesis is especially crucial for individuals engaged in activities that place stress on their muscles, such as resistance training or intense physical exercise.

During these activities, muscle tissue may experience damage or breakdown, and muscle protein synthesis helps to repair and replace the damaged proteins, leading to muscle growth and adaptation.

Optimizing muscle protein synthesis is a key consideration for athletes, bodybuilders, and individuals aiming to enhance muscle growth and recovery.

This often involves a combination of resistance training, proper nutrition, and adequate rest to support the body’s ability to build and repair muscle tissue.

How to eat 180 grams of protein a day?

After finding out how much grams of protein per day you should be having, you need to distribute it throughout the day.

Eating 165-180 grams of protein per day can be a significant dietary goal, especially if you’re involved in intense physical activity or trying to build muscle.

Here are some tips to help you achieve this target:

  1. Distribute Protein Intake:
    • Spread your protein intake evenly throughout the day. Aim for 4-6 protein-rich meals and snacks.
  2. Choose Lean Protein Sources:
    • Opt for lean protein sources to minimize unnecessary fats. Examples include chicken breast, turkey, lean beef, fish, tofu, tempeh, and low-fat dairy products.
  3. Include Variety:
    • Diversify your protein sources to ensure you get a range of essential amino acids. Include both animal and plant-based proteins in your diet.
  4. Prioritize Whole Foods:
    • Whole foods are generally more nutrient-dense. Choose whole sources of protein like chicken, fish, beans, lentils, quinoa, and eggs over processed protein supplements.
  5. Calculate Portion Sizes:
    • Be aware of the protein content in the foods you eat. For example, a 3-ounce serving of chicken breast provides about 27 grams of protein.
  6. Use Protein Supplements:
    • If needed, consider incorporating protein supplements like whey protein, casein protein, or plant-based protein powder. These can be convenient for reaching your protein goals.
  7. Include Dairy:
    • Dairy products are good sources of protein. Greek yogurt, cottage cheese, and low-fat milk are excellent options.
  8. Snack Smartly:
    • Include protein-rich snacks like nuts, seeds, yogurt, or protein bars between meals to meet your daily protein target.
  9. Meal Prepping:
    • Plan and prepare your meals in advance. This can help you control your protein intake and make healthier choices.
  10. Stay Hydrated:
    • Drink plenty of water, especially if you’re increasing protein intake. Proper hydration supports digestion and overall health.
  11. Read Labels:
    • Check food labels to understand the protein content in packaged foods. This helps you make informed choices.
  12. Consider Timing:
    • Some people find it beneficial to consume protein around their workouts to support muscle recovery and growth. Experiment with timing to see what works best for you.

These tips can help you if you are wondering how to eat 180 grams of protein a day, without following the structured meal plan below.

Will I gain weight or lose weight on a 1700 Calorie diet?

Weight management depends on the balance between calorie intake and calorie expenditure. Generally, this is how it goes:

  • If your daily calorie expenditure is higher than 1700 calories (perhaps due to exercise), you are likely to lose weight on a 1700 calorie diet.
  • If your daily calorie expenditure is equal to 1700 calories, you may find that 1700 calorie diet helps maintain your weight.
  • If your daily calorie expenditure is lower than 1700 calories, you may gain weight on a 1700 calorie diet.

Is 1700 Calorie Diet suitable for men or women?

You probably know by now that caloric needs of any person depend on various factors, including age, gender, weight, height, activity level, and overall health.

A 1700-calorie diet may be suitable for some people and not for others, but it’s important to note that the ideal calorie intake varies from person to person.

In general we can say:

For Women: 1700 calories a day female

Women generally have lower calorie needs than men due to differences in body composition and metabolism. A 1700-calorie diet may be appropriate for women who are:

  1. Looking to Lose Weight: This calorie level may create a caloric deficit, promoting weight loss. However, individual needs vary, and some women may require more or fewer calories.
  2. Engaging in Moderate Physical Activity: If a woman is moderately active and engages in activities like walking, light exercise, or occasional workouts, a 1700-calorie diet could be suitable.
  3. Maintaining Weight: For some women with a sedentary lifestyle, 1700 calories might be sufficient to maintain their current weight.

For Men: 1700 calories a day male

Men generally have higher calorie needs due to higher muscle mass and metabolism. A 1700-calorie diet for men may be appropriate for those who are:

  1. Seeking Weight Loss: Similar to women, men looking to lose weight might find success with a 1700-calorie plan, especially if combined with regular physical activity.
  2. Engaging in Light to Moderate Activity: Men who participate in light to moderate physical activities or have a sedentary lifestyle may find that a 1700-calorie diet supports their weight management goals.
  3. Considering a Low-Calorie Approach: Some men may choose a 1700-calorie diet for specific health reasons or weight loss goals, but it’s crucial to ensure nutrient adequacy.

High Protein 1700 Calorie Meal Plan Pdf

Here is the menu you will find in my high protein 1700 Calorie Meal Plan PDF.

While it is labeled week 1-week 4, you can switch between the plans as you like because they contain similar protein and calories.

Basically. this means you can have week 1 plan for three days, then switch to another plan, or alternate between the plans every other day.

You can also combine this plan with this 1700 Calorie Meal Prep Friendly Plan, so you have even more variety of plans to switch between.


  • Breakfast: Spinach and mushroom omelet
  • Lunch: Grilled Lemon Herb Chicken Salad
  • Dinner: Low Calorie Protein Pizza
  • Snack: Greek Yogurt with Berries & Almonds


  • Breakfast: Veggie & Cheese Omelet
  • Lunch: Tuna & Egg Salad
  • Dinner: Tomato Sauce Pasta with Mushrooms
  • Snack: 1 large orange


  • Breakfast: Pancakes with Maple Syrup & Raspberries
  • Lunch: Healthy Chicken Veggie Stir Fry
  • Dinner: Cajun Shrimp Salad with Yogurt Dressing
  • Snack: Boiled Eggs


  • Breakfast: Soft scrambled eggs on toasted bagel
  • Lunch: Grilled Salmon with Edamame
  • Dinner: Grilled Beef Steak
  • Snack: Raspberry Lemon Pops

1700 Calories Not For You?

If you like the meal plans offered in this 1700 calorie meal plan, but prefer to consume higher or lower calories, you can choose from my High Protein Diet Plan Set that ranges from 1200-2100 calories.

High Protein Meal Plans

Or you can get different meals in my Meal Prep Diet Plan Set!

Meal Prep Friendly Diet Plans

Looking for 1750 Calorie Diet?

If your goal is a 1750 calorie diet, just add any of these 50 calorie options to the day’s meal plan:

  • Milky coffee made with 150ml skimmed milk
  • 10-12 cherries
  • 1 large plum
  • 200g melon cubes
  • 14 seedless red grapes, frozen (48 calories)

Or you can find your own snack of 50 calories by reading the nutrition facts label, or checking an authentic source on the internet. 1700 or 1750 calorie diet, doesn’t make much of a difference though!

Any Suggestions?

Comment below and let me know what kind of meal plans you would like see more of! Specific calories, protein or foods? 🙂

Tips For Success

While there are a lot of tips for success, I just want you to focus on these two:

Weigh Your Foods

Although it may be a time-consuming process, consistently weighing and measuring food is crucial for accurate calorie tracking. I always emphasize the importance of mastering portion control before relying on visual estimates or reference guides, especially for those seeking tangible results and facing confusion about their progress.


Drinking an adequate amount of water can contribute to a sense of fullness, reducing the likelihood of overeating during meals. Additionally, staying well-hydrated supports metabolic functions, enhancing the body’s ability to efficiently burn calories.

Frequently Asked Questions

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