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Two Menus for a 1,700 Calorie Per Day Diet

Weight Management Tips

By

Updated May 27, 2014

Close-up of an array of vegetables on a table with a woman tossing a salad in background
George Doyle/Stockbyte/Getty Images

Dieting isn't easy, but following a low-calorie diet isn't so bad if you choose nutrient-dense foodsHigh-fiber fruits and vegetables, whole grains and low-fat protein sources should make up most of your diet.

Plan your meals and snacks for a few days or a week at a time.

You'll need to use measuring cups, measuring spoons, and a kitchen scale until you get used to estimating your serving sizes.

Before starting a low-calorie diet, you should see your doctor.

1,701 Calorie Menu With No Non-Nutritive Sweeteners

Breakfast
  • Two eggs, scrambled
  • One slice 100-percent whole grain toast
  • One tablespoon 100-percent fruit spread
  • One cup 100-percent apple juice as a beverage
Lunch
  • Wrap with one whole grain tortilla; one-half cup chopped chicken; three tomato slices; one tablespoon light mayonnaise; lots of lettuce; and one ounce shredded light cheese
  • One cup non-fat milk as a beverage
Dinner
  • One three-ounce sirloin steak
  • One cup cooked green beans
  • One medium baked sweet potato
  • One small glass red wine as a beverage
Snacks
  • Several glasses of water
  • Three-fourths cup plain yogurt with one tablespoon honey
  • One-half cup raw carrots
  • 14 walnut halves
  • One cup 100-percent grapefruit juice
Nutrition Information
  • Total Calories - 1,701
  • Total Fat - 29.6 percent (58 grams)
  • Total Protein - 24.3 percent (106 grams)
  • Total Carbohydrates - 41.8 percent (183 grams)
  • Sodium - 1,326 mg
  • Sugar - 118 grams
  • Cholesterol - 551 milligrams
  • Saturated Fat - 13 grams
  • Fiber - 26 grams
 

1,496 Calorie Menu With Non-Nutritive Sweeteners

Breakfast
  • One slice 100-percent whole grain toast with one tablespoon peanut butter
  • One cup non-fat milk
  • One-half grapefruit
  • One packet sucralose or stevia sweetener
Lunch
  • A salad made with two cups mixed greens; one-half can rinsed and drained artichoke hearts; six cucumber slices, three ounces cooked shrimp; one-half cup cherry tomatoes; and two tablespoons balsamic vinegar as a dressing.
  • One small 100-percent whole grain dinner roll
  • Diet soda as a beverage
Dinner
  • One burrito made with one-half cup cooked, chopped chicken, one ounce low-fat shredded cheddar cheese, three tablespoons salsa, one tablespoon fat-free sour cream and lettuce
  • One-half cup brown rice 
  • One-half cup black beans,
  • One small glass white wine
Snacks
  • Two cups air-popped popcorn (no butter)
  • One-half cup baby-cut carrots
  • One serving low-fat, sugar-free fruit-flavored yogurt
  • One orange
  • One apple with 10 almonds
  • Several glasses of water with slices of lemon or lime
Nutrition Information
  • Total Calories - 1,705
  • Total Fat - 19.6 percent (37 grams)
  • Total Protein - 22.7 percent (97 grams)
  • Total Carbohydrates - 53.3 percent (227 grams)
  • Sodium - 1,717 milligrams
  • Sugar - 78 grams
  • Cholesterol - 260 milligrams
  • Saturated Fat - 9 grams
  • Fiber - 39 grams

I created these menus by using Calorie Count, where you can track your calories, find friendship and support and even analyze your own recipes. I also have menus for 1,200 calorie per day and 1,500 calorie per day diets.

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