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Dorchester Center, MA 02124
Key Takeaways
- You’ll eat three meals + two snacks daily, focused on protein, fiber, and healthy fats.
- Prep once, eat all week—minimal cooking, maximum flavor.
- Replace any meal with equal-calorie substitutes so the plan stays flexible.
🗓️ Day‑by‑Day Menu
| Day | Breakfast | Snack 1 | Lunch | Snack 2 | Dinner | Est. Calories |
|---|---|---|---|---|---|---|
| 1 | Greek yogurt + granola + berries | Pear + mozzarella | Chicken salad in pita | Apple + almonds | Grilled salmon, veggies, brown rice | ~1,700 |
| 2 | Oatmeal with nut butter & berries | Greek yogurt + med. fruit | Turkey sandwich + veggie soup | Veggies + hummus | Shrimp pasta & side salad | ~1,700 |
| 3 | Protein smoothie (yogurt, banana, spinach) | Cottage cheese + fruit | Quinoa salad w/ beans & greens | Handful nuts + orange | Chicken breast, sweet potato, broccoli | ~1,700 |
| 4 | Veggie omelet + whole‑grain toast | Apple + peanut butter | Lentil soup + side salad | Greek yogurt + berries | Tofu stir-fry & quinoa | ~1,700 |
| 5 | Chia pudding with fruit & nuts | Hard-boiled eggs | Salmon + mixed greens + quinoa | Cheese stick + fruit | Turkey chili & mixed veggies | ~1,700 |
| 6 | Cottage cheese pancake stack | Veggies + tzatziki | Tuna salad wrap | Hummus + carrots | Beef stir-fry over brown rice | ~1,700 |
| 7 | Whole-grain waffles + berries | Greek yogurt + granola | Chicken quinoa bowl | Almonds + fruit | Roasted cod, potatoes, asparagus | ~1,700 |
Note: Portions are adjusted to hit ~1,700 calories daily—modeled after examples from Verywell Fit and Livestrong .
Macro & Nutrition Breakdown
Each day roughly includes:
- Protein: 100–130 g (25–30% of calories)
- Carbs: 150–180 g (35–40%)
- Fat: 60–70 g (30–35%)
- Fiber: 25–35 g
This mirrors the USDA guidelines and aligns with balanced meal plans seen on EatThisMuch.
Meal‑Prep & Swap Tips
- Prep once: Cook grains, chicken, or eggs on Sunday. Refrigerate for quick assemble.
- Keep staples: Greek yogurt, canned beans, veggies, fruit.
- Make swaps freely: Blueberries ↔ strawberries. Chicken ↔ turkey. Fish ↔ shrimp—stay within calorie/macronutrient bands.
- Snack smart: Use single‑serve packs to control portions (e.g., nuts, cheese).
- Hydrate with water, black coffee, or unsweet tea.
Health Insight
A balanced 1,700‑ calorie diet supports safe weight loss (~0.5–1 lb/week) in many adults. It focuses on lean protein, whole grains, veggies, fruits, and healthy fats, ensuring fullness and nutrient coverage.
Final Thoughts
This isn’t rigid dieting—it’s a practical, realistic plan with built-in flexibility.
The ultimate takeaway is this: You can hit your 1,700‑calorie target every day without feeling deprived—just prep smart, prioritize whole foods, and adjust based on your taste and hunger cues.
So, where do we go from here?
Try this plan for one week, track how you feel, and tweak based on energy and satisfaction. I’d love to hear your take—especially if you find tasty swaps or crave cleanup tips!
