Planning A 1700-Calorie Diet: A Guide To Healthy Eating

Planning a 1700-calorie diet involves creating a meal plan that includes a mix of nutrient-dense foods from various food groups. This typically includes fruits, vegetables, whole grains, lean proteins, low-fat or non-fat dairy, and healthy fats. A 1700-calorie diet is considered a lower-calorie plan and is often used for weight loss or weight maintenance, depending on individual needs. To ensure a balanced and nutritious diet, it is important to consult with a healthcare professional or a registered dietitian before starting any new diet plan. They can help determine if a 1700-calorie diet is suitable for your specific needs and provide guidance on portion sizes and meal planning.

Breakfast ideas: Greek yogurt, eggs, oats, omelettes, and smoothies

Breakfast is an important part of a healthy diet and can set the tone for the rest of the day. Here are some breakfast ideas centred around Greek yogurt, eggs, oats, omelettes, and smoothies, all while adhering to a 1700-calorie diet:

Greek Yogurt

Greek yogurt is a versatile breakfast option that can be enjoyed in a variety of ways. It is a good source of protein and can be paired with fruits, nuts, and granola to make a well-rounded meal. For a simple breakfast, top your Greek yogurt with berries, such as strawberries, blueberries, or chopped nuts like almonds or walnuts. You can also make a parfait by layering Greek yogurt with granola and fresh fruit. Greek yogurt can also be blended into a smoothie to add creaminess and a boost of protein. Additionally, consider making overnight oats with Greek yogurt, which can be topped with nuts, seeds, or fruit.

Eggs

Eggs are a nutritious and filling breakfast option. For a 1700-calorie diet, you can prepare them in a variety of ways:

• Scrambled eggs: Whisk eggs with Greek yogurt, salt, and pepper. Cook in a nonstick pan over medium-low heat until they reach your desired doneness.
• Fried eggs: Fry an egg in a teaspoon of butter and serve with a slice of whole wheat bread.
• Spinach and Lemon Hummus Egg Wraps: Use eggs as a wrap instead of a tortilla. Fill with spinach, hummus, and any other desired vegetables.
• Omelette: Make an omelette with three eggs, sliced mushrooms, low-fat cheese, and a toasted whole-wheat English muffin.
• Egg muffins: Try spinach and goat cheese egg muffins, packed with protein and veggies.

Oats

Oats are a nutritious and filling breakfast option, providing complex carbohydrates and fibre. They can be prepared in a variety of ways:

• Oatmeal: Cook oatmeal with nonfat milk or soy milk and top with chopped nuts and fresh fruit, such as pecans and sliced strawberries.
• Overnight oats: Prepare overnight oats with Greek yogurt and top with fresh fruit, such as citrus-spiced overnight oats.

Omelettes

Omelettes are a delicious way to incorporate vegetables and protein into your breakfast. Here are some ideas:

• Spinach and Artichoke Frittata: A simple skillet meal packed with fibre and protein.
• Shakshuka: A flavourful dish with roasted tomatoes, onions, garlic, and baked eggs.
• Southwest Egg Muffins: A creative make-ahead option with veggies, nuts, and seeds.

Smoothies

Smoothies are a convenient and tasty way to get a variety of nutrients in one glass. Here are some ideas to keep the calorie count around 1700:

• Blend nonfat Greek yogurt with fresh blueberries, mango, and avocado.
• Banana Peach Green Smoothie: A tasty and filling option with banana, peach, and green vegetables.
• Stress Less Smoothie: Blend kefir, raspberries, hemp seeds, peach, and ice for a calming start to your day.

Lunch ideas: Salads, soups, pita pockets, and sandwiches

Lunch is an important meal of the day, providing you with energy and preventing an afternoon energy crash. Here are some lunch ideas to include in your 1700-calorie diet:

Salads

Salads are a great option for lunch, offering a mix of vegetables, proteins, healthy fats, and vitamins. Here are some salad ideas:

• Greek Chicken and Farro Salad (380 calories)
• Salmon Smørrebrød Salad (325 calories)
• Endive Salad with Chicken and Blue Cheese (446 calories)
• Gochujang Steak Salad with Sugar Snaps and Radishes (302 calories)
• Chicken and Avocado Salad (400-500 calories)
• Roasted Veg Salad (486 calories)
• Chickpea Salad (472 calories)
• Tabbouleh and Tuna on Greens (374 calories)
• Spinach, Bacon, and Pumpkin Mac and Cheese (489 calories)
• Fig and Halloumi Salad (389 calories)
• Mozzarella and Tomato Salad (243 calories)
• Spinach and Chicken Salad (266 calories)
• Grilled Chicken and Pineapple Salad (387 calories)
• Tofu and Cabbage Salad (412 calories)
• Spinach and Carrot Salad (532 calories)

Soups

Soups are a comforting and nutritious option for lunch. They can be paired with a sandwich or salad to make a well-rounded meal. Here are some soup ideas:

• Smoky Chicken Quinoa Soup (488 calories)
• Manhattan Clam Chowder (245 calories)
• Curried Carrot-Tomato Soup with Chickpea Gremolata (316 calories)
• Chilled Creamy Basil and Pea Soup (232 calories)
• Super Green Soup with Parm Crisps (337 calories)
• Chicken Tortilla Soup (142 calories)
• Cabbage Lentil Soup (215 calories)
• Tom Yum Zoodles Soup (234 calories)
• Low-Carb Spaghetti Carbonara (421 calories)
• Tuscan Beans with Artichoke and Spinach (406 calories)
• Chicken and Broccoli Stir-Fry (209 calories)
• Minestrone Soup with a Whole-Grain Roll (400-500 calories)

Pita Pockets

Pita pockets are a versatile and low-calorie option for lunch. You can fill them with various ingredients such as:

• Chicken, Swiss cheese, lettuce, tomato, and low-fat ranch dressing (365 calories for two)
• Turkey breast, Swiss cheese, sliced tomato, and lettuce (469 calories)
• Veggies such as radish, carrot, and cucumber with cottage cheese and greens (365 calories for two)

Sandwiches

Sandwiches are a classic lunch option, offering a balance of carbohydrates and proteins. Here are some sandwich ideas:

• Turkey sandwich with Caprese salad (400-500 calories)
• Tuna-Avocado Sandwich (350 calories)
• Roast Beef and Horseradish Wrap (300 calories)
• Open-faced Lox Sandwich (250 calories)
• Egg Salad Sandwich (303 calories)
• Grilled Chicken and Pineapple Sandwich (387 calories)
• Chicken Goat-Cheese Quesadillas (331 calories)
• Whole-wheat roll with Swiss cheese, ham, and chicken (400 calories)
• Open-faced Turkey and Feta Sandwich (367 calories)

Dinner ideas: Veggie pasta, burritos, roasted chicken, and baked salmon

When planning a 1,700-calorie diet, it's important to remember that nutrient-dense foods should make up the bulk of the diet, with some room for treats. The dietary guidelines recommend choosing foods from a variety of food groups, including vegetables, fruits, grains, dairy, and protein foods.

Now, let's focus on some dinner ideas within this calorie budget:

Veggie Pasta

Veggie pasta is a nutritious option, containing wheat and powder from vegetables like carrots and sweet corn. A 2-ounce serving typically has around 200 calories, 41 grams of carbohydrates, 8 grams of protein, and 4 grams of fiber. You can bulk up your pasta dish with vegetables and a simple tomato sauce to make a well-rounded, tasty, and easy meal.

Burritos

Burritos can be a good choice for a 1,700-calorie diet, depending on their ingredients. A medium beef and bean burrito has around 500 calories. Chicken burritos are another option, with slightly fewer calories. You can also opt for a meatless burrito, such as one with beans, cheese, and chili peppers, which will likely have fewer calories.

Roasted Chicken

Chicken is a lean protein that can be roasted, grilled, or stir-fried as part of a 1,700-calorie meal plan. A 3-ounce serving of grilled chicken, for example, has around 150 calories. It's a versatile option that can be paired with various sides, like vegetables, grains, or a salad.

Baked Salmon

Salmon is another healthy protein option, and a 3-ounce serving of broiled salmon has around 473 calories. Baked salmon can be a delicious and nutritious addition to your dinner, and you can pair it with vegetables or a salad to stay within your calorie budget.

Remember, when planning your meals, it's important to consider your individual dietary needs and preferences. Consult with a healthcare professional or registered dietitian to ensure your meal plan aligns with your specific health goals.

Snack ideas: Greek yogurt, fruit, popcorn, nuts, and cereal

Snacks are an important part of a 1700-calorie diet, providing energy and nutrients to keep you going throughout the day. Here are some snack ideas centred around Greek yogurt, fruit, popcorn, nuts, and cereal, with a focus on keeping within the 1700-calorie limit:

Greek Yogurt

Greek yogurt is a great source of protein and calcium. Opt for plain, nonfat Greek yogurt to keep the calorie count low. A 3/4 cup serving of plain nonfat Greek yogurt contains approximately 149 calories. You can add some crunch and flavour by topping it with a tablespoon of unsalted almonds (85 calories) or other nuts of your choice. If you prefer your yogurt sweetened, you can add a drizzle of honey or a sprinkle of cinnamon. Just be mindful of the extra calories from these sweeteners.

Fruit

Fruits are naturally low in calories and packed with vitamins, minerals, and fibre. They make an excellent snack option for those watching their calorie intake. Go for fresh, whole fruits like apples, bananas, berries, or citrus fruits. Dried fruit is also a convenient snack option, but remember that the calorie count can add up quickly, so stick to small portions. For example, a medium-sized apple (95 calories) with a tablespoon of peanut butter (94 calories) or a handful of almonds (160 calories for 23 almonds) is a tasty and filling snack option.

Popcorn

Air-popped popcorn is a healthy, low-calorie snack option. It's a whole grain food that's naturally high in fibre and various vitamins and minerals. A cup of air-popped popcorn has only 31 calories, so you can enjoy a generous portion without blowing your calorie budget. Just be mindful of how you prepare it—avoid adding lots of butter, salt, or sugar, as these can quickly turn your healthy snack into an unhealthy one.

Nuts

Nuts are nutrient-dense and offer various health benefits, including reducing the risk of heart disease and supporting immune function. They are, however, high in calories, so it's important to practise portion control when snacking on nuts. A one-ounce serving of most nuts will give you around 160-200 calories. For example, you can have a quarter cup of almonds (200 calories) or a quarter cup of pistachios (155 calories). If you're feeling indulgent, you can even have a tablespoon of dark chocolate chips (70 calories) with your nuts.

Cereal

When it comes to cereal, opt for whole grain, non-processed varieties that are higher in fibre and protein. The calorie content of cereal can vary widely depending on the type and brand, so always check the nutrition label. As a general guideline, a cup of most breakfast cereals will give you around 100-200 calories. You can also boost the nutritional value and keep hunger at bay by adding a sliced banana (105 calories) or a handful of berries (around 50 calories per quarter cup) to your bowl of cereal.

Tips for success: Pre-portion snacks, drink water, and eat regularly

Planning your meals and snacks is a great way to stay on track with your 1,700-calorie diet. Here are some tips to help you succeed:

Pre-portion snacks

Pre-portioning your snacks is a great way to ensure you don't overeat. Aim for two 100-calorie snacks per day. Some examples of 100-calorie snacks include:

• 6 ounces of nonfat plain Greek yogurt
• 1/2 cup of whole-grain, unsweetened cereal with 1/2 cup of nonfat milk
• 2 cups of mixed greens topped with 2 tablespoons of low-fat salad dressing
• A small apple with 1 teaspoon of peanut butter
• 4 cups of plain, air-popped popcorn
• 1 1/2 cups of cubed cantaloupe

Drink water

Water is essential for keeping your body hydrated and healthy. Aim for about 9 cups of water per day if you're a woman and 13 cups per day if you're a man. Other zero-calorie beverage options include unsweetened seltzer, unsweetened tea, and black coffee.

Eat regularly

Eating regularly throughout the day helps control hunger and makes it easier to maintain a healthy weight. Your 1,700-calorie diet should consist of three meals of about 500 calories each and two 100-calorie snacks. Here are some ideas for meals and snacks that fit within your calorie budget:

Breakfast options:

• 1 cup of oatmeal made with 1 cup of nonfat milk or soy milk and topped with 10 chopped pecans and 1 cup of sliced strawberries
• An omelet made with three eggs, 1/2 cup of sliced mushrooms, and 1 ounce of low-fat cheese, served with a toasted whole-wheat English muffin
• Smoothie with 12 ounces of nonfat Greek yogurt, 3/4 cup of fresh blueberries, 1 cup of fresh mango, and 1/4 of a fresh avocado

Lunch options:

• Colorful salad with 2 cups of mixed greens, 1/2 cup of sliced cucumbers, 1/4 cup of sliced cherry tomatoes, 1/4 cup of shredded carrots, 1/4 cup of raisins, 12 chopped almonds, 1/2 cup of chickpeas, and 2 tablespoons of low-fat salad dressing, served with a 6-ounce container of nonfat Greek yogurt
• Two cups of minestrone soup with a whole-grain roll, 1 ounce of part-skim mozzarella string cheese, a small apple, and 20 peanuts
• 6-inch pita stuffed with 3 ounces of turkey breast, 1 ounce of Swiss cheese, sliced tomato and lettuce, served with 1 cup of carrot and celery sticks, 2 tablespoons of low-fat ranch dressing, and a large orange

Dinner options:

• 1 cup of cooked whole-wheat penne pasta tossed with 2 cups of cooked mixed veggies (such as broccoli, cauliflower, and carrots), 3 ounces of peeled and cooked shrimp, and 1/2 cup of tomato sauce
• Bean burrito made with a 6-inch whole-wheat tortilla, 1/2 cup of pureed pinto beans, 1 ounce of pepper jack cheese, 1/2 cup of brown rice, and 1 cup of mixed greens topped with 2 tablespoons of low-fat dressing
• 4 ounces of roasted chicken breast with 1 1/2 cups of roasted new potatoes and 2 cups of roasted asparagus

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