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A 1768-Calorie Diet plan created by Ken

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Ken
(Male)
New York, United States
Total Calories: 1768
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1768 Calories Diet Meal Plan

1700-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1768-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
53 g - INF%
Total saturated fat in this plan:
19 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
312 mg - INF%
Total sodium in this plan:
3210 mg - INF%
Total carbohydrates in this plan:
192 g - INF%
Total dietary fiber in this plan:
38 g - INF%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1768 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
111 - 155
 
CARBS
40 - 60%
%
Range in Grams
177 - 265
 
FAT
15 - 25%
%
Range in Grams
29 - 49
Based on
Selected Ratio
  Calculated Protein Limit
133 g
  Calculated Carbs Limit
221 g
  Calculated Fat Limit
39 g
Breakfast
702 Calories
  15.05   114.42   12.81
Lunch
504.25 Calories
  47.59   30.34   21.31
Dinner
392 Calories
  57.06   22.82   12.94
Snack
170 Calories
  20   24   6
TOTAL  
140 g
Within Range
111 - 155
 
192 g
Within Range
177 - 265
 
53 g
Above Range
29 - 49
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 1700-calorie diet meal plan?
Print

Ken created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ken chose Cereal - Kellogg rasin bran crunch, Coffee - Coffee with Cream and Sugar, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water. For lunch Ken chose Garden Salad - Trader Joe\'s Healthy 8 Chopped Veggie mix, Grilled Chicken - 4 oz boneless, Trail Mix - Unsalted Trail Mix, Water - 1 cup (8 fl oz) water. For dinner Ken chose Caesar Salad - Caesar Salad with Grilled Chicken, Water - 1 cup (8 fl oz) water. For snack Ken chose Nutrition Bars - Quest Bar (2.12 oz) - Chocolate brownie Chocolate brownie - Protein bar, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1700-calorie meal plan, Ken's total caloric consumption added to 1768 which is perfectly within the limit of this 1700-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ken for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 1700-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.

Meal Plan Created On: Nov 21st, 2023


Macronutrient Ratio for Weight Loss/Gain Analysis

Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 1768 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 111 - 155 140 Pass
CARBS 177 - 265 192 Pass
FAT 29 - 49 53 Fail
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 111 - 155 140 Pass
CARBS 133 - 221 192 Pass
FAT 49 - 69 53 Pass
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 177 - 221 140 Fail
CARBS 44 - 89 192 Fail
FAT 59 - 79 53 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1768 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are Cholesterol And Blood Sugar Helpers, High Fiber, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as vegetables, fruits, whole grains, most vegetables, pears, mangoes, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1768 calories meal plan.
  • However, this meal plan does contain food items that are Antioxidant Rich.

The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Cereal - Kellogg rasin bran crunch 2 460 6g 88g 2g
Coffee - Coffee with Cream and Sugar 1 120 1g 15g 6g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 702 15.05g 114.42g 12.81g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Trader Joe\'s Healthy 8 Chopped Veggie mix 2.25 68 2.25g 13.5g 0
Grilled Chicken - 4 oz boneless 1.25 264 40.16g 0 10.29g
Trail Mix - Unsalted Trail Mix 1 173 5.18g 16.84g 11.02g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 505 47.59g 30.34g 21.31g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Caesar Salad - Caesar Salad with Grilled Chicken 2 392 57.06g 22.82g 12.94g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 392 57.06g 22.82g 12.94g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Nutrition Bars - Quest Bar (2.12 oz) - Chocolate brownie Chocolate brownie - Protein bar 1 170 20g 24g 6g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 170 20g 24g 6g
  Total: 1769 139.7g 191.58g 53.06g
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Disclaimer:
Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 1768  Calories from Fat 478
% Daily Value*
Total Fat 53.06g INF%
Saturated Fat 18.81g INF%
Polyunsaturated Fat 8.65g  
Monounsaturated Fat 13.8g
Cholesterol 312.25mg INF%
Sodium 3209.75mg INF%
Potassium 0mg  
Total Carbohydrates 191.58g INF%
Dietary Fiber 38.1g INF%
Sugars 79.79g | ABOVE RECOMMENDED LIMIT: 37.5g 213%
Protein 139.7g
Vitamin A 453.25%
Vitamin C 243%
Calcium 114%
Iron 106.25%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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