A 1,700-calorie diet plan can help many women, and most men, lose weight. Complex calorie counting and meal preparation may lead to frustration and an eventual abandonment of your plan. Instead, aim to make each meal balanced by including a moderate serving of healthy foods that correspond with recommendations made by the USDA Food Guide Pyramid.
Strategy
Each day, aim for the minimum 6 oz. of grains, with at least 3 oz. coming from whole grains, 2-1/2 cups of vegetables, 1-1/2 cups fruit, 3 cups milk and 5 oz. of protein. You should try to eat between 20 and 35 percent of your daily calories in the form of fats, according to the Institute of Medicine. Emphasize heart-healthy unsaturated fats such as nuts, avocados and plant oils to support important body functions. You may consume about 195 calories daily in the form of extra servings, added sugars and fats or alcohol. These discretionary calories may not contribute a lot of nutrition but can help add flavor to your meals. Aim for a minimum of three meals per day, and if you will go longer than four hours without a meal, plan for one or two healthy snacks. For a meal plan that includes three meals and two snacks, make each meal contain about 450 calories and each snack 175 calories.
Breakfast Options
Choose from one of these easy, 450-calorie breakfasts. Scramble two eggs and eat with a toasted whole-wheat English muffin topped with 1 tbsp. apple butter, an 8-oz. glass of skim milk and an orange. Another option is to microwave 1/3 cup dry oatmeal with 1 cup water, a dash of salt and 1 tsp. cinnamon. Eat with 1 cup low-fat cottage cheese and 1 cup blueberries and 12 almonds. For a quick, on-the go option, whip up a smoothie made with 1 cup of pineapple chunks, 1 cup of nonfat, plain yogurt and half of a frozen banana. Eat with five woven wheat crackers spread with 1 tbsp. peanut butter.
Lunches
Sandwiches, salads and pasta make simple 450-calorie lunches. Choose from a sandwich made with 3 oz. of tuna, 1 tbsp. low fat mayonnaise and chopped celery on whole grain bread with a cup of vegetable soup; a salad made with 3 cups of romaine lettuce, 3 oz. of boiled shrimp, 1/2 cup of black beans, 1/2 cup of diced red pepper, one-fifth of an avocado, salsa and a dressing made from lime juice and 1 tsp. of olive oil with a whole-wheat tortilla; or a pasta salad created with 1 cup of whole wheat pasta, 3 oz. of cooked chicken breast, 1/2 cup of sliced mushrooms and tomatoes, fresh herbs topped with 1 tbsp. of olive oil and lemon juice.
Dinners
For the simplest 450-calorie dinner, plan to broil, grill or roast 3 oz. of extra lean meat, fish or chicken and eat with 1/2 cup of brown rice or quinoa. A 1/2-cup serving of a starchy vegetable may also be served with these meals. Consider having peas, corn, sweet potatoes or roasted white potatoes. Serve with ample amounts of vegetables, such as steamed broccoli, asparagus, cauliflower or green beans. A side salad made with dark leafy greens and a light dressing could also serve as your vegetable serving.
Snacks
Make your snacks simple and portable. A low-fat string cheese with a banana, 12 walnut halves, an 8-oz. container of yogurt with 1/2 cup of strawberries or 2 tbsp. of hummus with a serving of baked, multigrain chips all amount to about 175 calories. If you want to use your discretionary calories at snack time, enjoy two sheets of graham crackers with 1/2 cup of skim milk or have two fig cookies with 1/2 cup of low-fat cottage cheese.
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