Meal Plan Ideas for a 1700-Calorie Diet: Healthy & Protein-Rich Dishes

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Plus, expert advice for making & maintaining a healthy diet
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Whether a 1700-calorie diet is what you need to maintain your weight or reach your weight loss goals, you might be wondering what tasty meals you can make. Well, we’re here to help! In this article, we’ll provide delicious and protein-rich meal plan ideas for breakfast, lunch, dinner, and snacks that add up to your 1700-calorie daily goal. We also spoke with dieticians, nutritionists, and fitness trainers for advice on how to create a healthy diet and stick to it. Read on to learn more!

Meal Ideas for a 1700-Calorie Diet

  • Breakfast: Oatmeal with fruit and nuts (420 cal).
  • Lunch: Chickpea salad (430 cal).
  • Dinner: Salmon with vegetables (450 cal).
  • Snacks: Apple and peanut butter (250 cal) and 2 eggs (150 cal).
Section 1 of 9:

Meal Plan for Day 1

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  1. Step 1 Breakfast: Oatmeal with fruit and nuts (420 calories)
    Combine ½ cup (21 g) of steel-cut oats with 1 ½ cups (354 ml) of almond milk and cook the oatmeal over the stove for about 20 minutes. Top the oatmeal with 2 teaspoons (4 g) of nuts (walnuts, pecans, etc.) and 4 tablespoons (60 g) of fruit (blueberries, strawberries, bananas, etc.).[1]
    • Protein: 14 grams
    • Carbs: 68 grams
    • Fat: 12 grams
    • Fiber: 10 grams
  2. 2
    Snack: Apple and peanut butter (250 calories) Cut up a medium apple and eat it with 2 tablespoons (32 g) of peanut butter.[2]
    • Protein: 6 grams
    • Carbs: 16 grams
    • Fat: 16 grams
    • Fiber: 3 grams
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  3. Step 3 Lunch: Chickpea salad (430 calories)
    Combine 1 can of chickpeas with ½ a cucumber, ½ a red pepper, ¼ of an onion, and ¼ cup (45 g) of olives. Toss the ingredients with a dressing made from olive oil, white wine vinegar, and lemon juice. Then, top with feta cheese.[3]
    • Protein: 13 grams
    • Carbs: 28 grams
    • Fat: 26 grams
    • Fiber: 11 grams
  4. 4
    Snack: Hard-boiled eggs (150 calories) Cook 2 hard-boiled eggs. Simply peel and enjoy them with a bit of salt and pepper, if you prefer.[4]
    • Protein: 12 grams
    • Carbs: 0 grams
    • Fat: 10 grams
    • Fiber: 0 grams
  5. Step 5 Dinner: Salmon with roasted vegetables (450 calories)
    Marinate a piece of salmon in tamari, rice vinegar, honey, garlic, and ginger. Toss sliced sweet potato, green beans, and red pepper with olive oil and roast for 15 minutes at 425°F (218°C). Add the salmon and cook for 10 more minutes.[5]
    • Protein: 39 grams
    • Carbs: 33 grams
    • Fat: 18 grams
    • Fiber: 5 grams
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Section 2 of 9:

Meal Plan for Day 2

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  1. Step 1 Breakfast: Eggs and peanut butter toast (420 calories)
    Cook 2 large eggs however you like them: scrambled, fried, over-easy, or hard-boiled.[6] Then, toast a slice of whole-wheat bread and spread about 2 tablespoons (32 g) of peanut butter on top.[7]
    • Protein: 22 grams
    • Carbs: 18 grams
    • Fat: 27 grams
    • Fiber: 3 grams
  2. 2
    Snack: Fruit and almonds (265 calories) Cut up your favorite fruit, like an apple, banana, kiwi, or cantaloupe. Snack on the fruit with about ¼ cup (35 g) of almonds.[8]
    • Protein: 6 grams
    • Carbs: 6 grams
    • Fat: 14 grams
    • Fiber: 3 grams
  3. Step 3 Lunch: Turkey sandwich with apple (380 calories)
    Lay 4 slices of turkey between 2 slices of whole wheat bread.[9] Add your favorite sandwich toppings, like lettuce, tomato, avocado, onion, pickles, and mustard. Then, slice up 1 medium apple.[10]
    • Protein: 32 grams
    • Carbs: 60 grams
    • Fat: 3 grams
    • Fiber: 9 grams
  4. 4
    Snack: Hummus and vegetables (189 calories) Eat about 4 tablespoons (60 g) of hummus with your favorite raw veggies, like carrots, bell peppers, cucumber, or celery.[11]
    • Protein: 6 grams
    • Carbs: 10 grams
    • Fat: 10 grams
    • Fiber: 4 grams
  5. Step 5 Dinner: Vegetable stir-fry with protein (344 calories)
    Cook broccoli, onion, carrot, and bell pepper in a pan over high heat. In a separate pan, cook chicken or tofu in a sauce of soy sauce, brown sugar, and cornstarch. Combine the protein with the veggies and serve with white or brown rice.[12]
    • Protein: 20-25 grams (tofu or chicken)
    • Carbs: 45 grams
    • Fat: 7 grams
    • Fiber: 5 grams
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Section 3 of 9:

Meal Plan for Day 3

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  1. Step 1 Breakfast: Tofu scramble with toast (389 calories)
    Break up half a block of firm tofu. Then, heat it in some olive oil over the stove with onions, garlic, tomatoes, and spinach. Season the scramble with turmeric, cumin, paprika, salt, and pepper.[13] Simply serve the scramble with 2 toasted slices of whole wheat bread.[14]
    • Protein: 23 grams
    • Carbs: 33 grams
    • Fat: 16 grams
    • Fiber: 5 grams
  2. 2
    Snack: Apple and peanut butter (250 calories) Slice up a medium apple and serve it with 2 tablespoons (32 g) of peanut butter.[15]
    • Protein: 6 grams
    • Carbs: 16 grams
    • Fat: 16 grams
    • Fiber: 3 grams
  3. Step 3 Lunch: Pasta salad (385 calories)
    Cook an 8-oz (230 g) box of chickpea pasta, or another high-protein pasta, and let it cool. Then, combine the pasta with a chopped cucumber, 1 red onion, 1 pint (300 g) of halved tomatoes, 1 can of chickpeas, roasted red peppers, and some mozzarella balls. Toss with olive oil, lemon juice, salt, pepper, garlic powder, and za’atar.[16]
    • Protein: 16 grams
    • Carbs: 39 grams
    • Fat: 19 grams
    • Fiber: 7 grams
  4. 4
    Snack: Cheese and crackers (233 calories) Cut 3 to 4 slices of cheddar cheese (which is about 1 ounce (28 g), or 1 serving).[17] Then, enjoy them with a handful of your favorite crackers.[18]
    • Protein: 10 grams
    • Carbs: 20 grams
    • Fat: 13 grams
    • Fiber: 3 grams
  5. Step 5 Dinner: Tacos with protein and vegetables (385 calories)
    Cook ground beef or black beans with a chopped onion, tomato paste, cumin, chili powder, garlic powder, and paprika over medium-high heat. Serve on soft or hard tortillas with avocado, tomato, lettuce, cheese, and sour cream.[19]
    • Protein: 16 grams (beef) or 12 grams (black beans)
    • Carbs: 25 grams
    • Fat: 25 grams (beef) or 7 grams (black beans)
    • Fiber: 8 grams
  6. 6
    Snack/Dessert: Yogurt with fruit (92 calories) Grab an 8-oz (230 g) container of Greek yogurt and add in some blueberries and strawberries. Add a bit of honey if you like some extra sweetness.[20]
    • Protein: 16 grams
    • Carbs: 6 grams
    • Fat: 0.5 grams
    • Fiber: 0 grams
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Section 4 of 9:

Meal Plan for Day 4

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  1. Step 1 Breakfast: Berry protein smoothie (277 calories)
    In a blender, add 1 cup (150 g) of fresh or frozen mixed berries (strawberries, blueberries), ½ of a banana, and 2 cups (60 g) of spinach. Then, add 1 scoop of protein powder (whey or pea), ½ cup (120 g) of Greek yogurt, and ½ cup (118 ml) of water. Simply blend the ingredients until smooth.[21]
    • Protein: 25 grams
    • Carbs: 45 grams
    • Fat: 3 grams
    • Fiber: 10 grams
  2. 2
    Snack: Cottage cheese with fruit (82 calories) Spoon about ½ cup (100 g) of cottage cheese into a bowl. Then, top it with your favorite fruit, like strawberries, blueberries, peaches, or pineapple.[22]
    • Protein: 11 grams
    • Carbs: 4 grams
    • Fat: 2 grams
    • Fiber: 0 grams
  3. Step 3 Lunch: Tuna pita pocket (420 calories)
    Combine 1 can of tuna with ¼ cup (55 g) of mayonnaise, sliced onion, sliced celery, garlic, lemon juice, salt, and pepper. Fill a pita with the tuna salad and add your favorite toppings, like lettuce, spinach, tomatoes, or olives.[23]
    • Protein: 32 grams
    • Carbs: 48 grams
    • Fat: 13 grams
    • Fiber: 9 grams
  4. 4
    Snack: Apple and peanut butter (250 calories) Slice up a medium apple and eat it with 2 tablespoons (32 g) of peanut butter.[24]
    • Protein: 6 grams
    • Carbs: 16 grams
    • Fat: 16 grams
    • Fiber: 3 grams
  5. Step 5 Dinner: Spaghetti and meatballs (350 calories)
    Make the meatballs out of lean ground beef or turkey combined with breadcrumbs, parmesan cheese, garlic powder, pepper, and 1 egg. Or, use a vegetarian or vegan alternative. Cook the meatballs in tomato sauce over medium heat for 30 minutes. Then, serve with spaghetti.[25]
    • Protein: 19 grams
    • Carbs: 23 grams
    • Fat: 21 grams
    • Fiber: 5 grams
  6. 6
    Snack/Dessert: Fruit and almonds (265 calories) Slice up some of your favorite fruits, like an apple, banana, kiwi, or cantaloupe. Simply snack on the fruit with ¼ cup (35 g) of almonds.[26]
    • Protein: 6 grams
    • Carbs: 6 grams
    • Fat: 14 grams
    • Fiber: 3 grams
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Section 5 of 9:

Meal Plan for Day 5

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  1. Step 1 Yogurt with fruit and nuts: 360 calories
    Combine 1 cup (220 g) of Greek yogurt with ½ cup (74 g) of fruit of your choice, like blueberries, raspberries, strawberries, or bananas. Then, top the yogurt with ¼ cup (28 g) of walnuts and a drizzle of honey or maple syrup.[27]
    • Protein: 19 grams
    • Carbs: 26 grams
    • Fat: 1 grams
    • Fiber: 3 grams
  2. 2
    Snack: Cottage cheese with fruit (82 calories) Scoop about ½ cup (100 g) of cottage cheese into a bowl. Then, add on your favorite fruits, like strawberries, blueberries, peaches, or pineapple.[28]
    • Protein: 11 grams
    • Carbs: 4 grams
    • Fat: 2 grams
    • Fiber: 0 grams
  3. Step 3 Lunch: Chicken Caesar salad (412 calories)
    Add 1 to 2 cups (50-100 g) of romaine lettuce to a bowl. Top it with ½ cup (65 g) of grilled or pan-cooked chicken, ⅛ cup (5 g) of croutons, and ⅛ cup (12 g) of parmesan cheese. Then, toss with Caesar dressing.[29]
    • Protein: 35 grams
    • Carbs: 21 grams
    • Fat: 22 grams
    • Fiber: 5 grams
  4. 4
    Snack: Hummus and vegetables (94 calories) Eat about 2 tablespoons (30 g) of hummus with your favorite raw veggies, like carrots, bell peppers, cucumber, or celery.[30]
    • Protein: 3 grams
    • Carbs: 5 grams
    • Fat: 5 grams
    • Fiber: 2 grams
  5. Step 5 Dinner: Beef or black bean burger (430 calories)
    Make a meat patty out of ground beef, bread crumbs, 1 egg, Worcestershire sauce, milk, onion powder, and garlic powder.[31] Or, make a black bean patty out of black beans, bread crumbs, 1 egg, onions, red pepper, brown rice, green onion, and cumin.[32] Cook the patties and serve on a bun with lettuce, tomato, onion, and ketchup.
    • Protein: 28 grams (beef) or 17 grams (black bean)
    • Carbs: 6 grams (beef) or 64 grams (black bean)
    • Fat: 32 grams (beef) or 12 grams (black bean)
    • Fiber: 1 gram (beef) or 10 grams (black bean)
  6. 6
    Snack/Dessert: Frozen berry protein smoothie (327 calories) As a healthy and nutritious alternative to ice cream, nutritionist Lyssandra Guerra suggests turning a smoothie into a frozen dessert.[33] Add 1 cup (150 g) of frozen mixed berries (strawberries, blueberries), ½ of a frozen banana, and 2 cups (60 g) of spinach. Then, add 1 scoop of protein powder (whey or pea), ½ cup (120 g) of Greek yogurt, ½ cup (118 g) of milk, and some ice. Simply blend the ingredients until creamy.[34]
    • Protein: 29 grams
    • Carbs: 51 grams
    • Fat: 4 grams
    • Fiber: 10 grams
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Section 6 of 9:

Meal Plan for Day 6

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  1. Step 1 Breakfast: Protein pancakes(400 calories)
    Add 3 eggs, 1 cup (80 g) of oats, 1 banana, 2 tablespoons (20 g) of protein powder, 2 tablespoons (30 ml) of milk, 1 tablespoon (14 g) of baking powder, and cinnamon to a bowl. Combine the ingredients until smooth, and then cook the batter over the stove.[35]
    • Protein: 28 grams
    • Carbs: 38 grams
    • Fat: 14 grams
    • Fiber: 4 grams
  2. 2
    Snack: Fruit and almonds (265 calories) Slice up some of your favorite fruit, like an apple, banana, kiwi, or cantaloupe. Then, snack on the fruit with about ¼ (35 g) cup of almonds.[36]
    • Protein: 6 grams
    • Carbs: 6 grams
    • Fat: 14 grams
    • Fiber: 3 grams
  3. Step 3 Lunch: Spinach salad (397 calories)
    Add 1 cup (30 g) of spinach, ¼ cup (50 g) of tomatoes, ¼ cup (50 g) of cucumber, ¼ of a can of chickpeas, and ¼ of an avocado to a bowl. Toss with a dressing made from olive oil, lemon juice, Dijon mustard, honey, salt, pepper, oregano, onion powder, and garlic powder. Then, top with feta cheese.[37]
    • Protein: 11 grams
    • Carbs: 26 grams
    • Fat: 30 grams
    • Fiber: 9 grams
  4. 4
    Snack: Cheese and crackers (233 calories) Cut up 3 to 4 slices of cheddar cheese and eat them with a handful of your favorite crackers.[38]
    • Protein: 10 grams
    • Carbs: 20 grams
    • Fat: 13 grams
    • Fiber: 3 grams
  5. Step 5 Dinner: Chicken noodle soup (200 calories)
    Sauté 4 carrots, 2 stalks of celery, and 1 clove of garlic in a pot. Then, add 10 cups (2.4 l) of chicken broth. Bring the mixture to a boil and add in 4 cups (160 g) of egg noodles, cooking until tender. Then, add in shredded meat from a rotisserie chicken.[39]
    • Protein: 23 grams
    • Carbs: 14 grams
    • Fat: 3 grams
    • Fiber: 1 grams
  6. 6
    Snack/Dessert: Apple and peanut butter (250 calories) Cut a medium apple of your favorite variety and eat it with 2 tablespoons (32 g) of peanut butter.[40]
    • Protein: 6 grams
    • Carbs: 16 grams
    • Fat: 16 grams
    • Fiber: 3 grams
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Section 7 of 9:

Meal Plan for Day 7

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  1. Step 1 Breakfast: Granola with fruits and nuts (344 calories)
    Add 1 cup (150 g) of sliced berries (strawberries, blueberries, etc.) and 1 sliced banana to a bowl. Then, add 1 tablespoon (10 g) of granola and 1 tablespoon (8 g) of nuts (almonds, walnuts, etc.). Pour in 1 cup (236 ml) of milk (dairy or non-dairy) and enjoy.[41]
    • Protein: 11 grams
    • Carbs: 50 grams
    • Fat: 13 grams
    • Fiber: 8 grams
  2. 2
    Snack: Hard-boiled eggs (150 calories) Cook and peel 2 hard-boiled eggs. Simply enjoy them with a bit of salt and pepper.[42]
    • Protein: 12 grams
    • Carbs: 0 grams
    • Fat: 10 grams
    • Fiber: 0 grams
  3. Step 3 Lunch: Lentil soup (366 calories)
    Cook 1 chopped onion and 2 chopped carrots in a pot over medium heat. Add chopped garlic, cumin, curry powder, thyme, and 1 can (28 oz or 794 g) of diced tomatoes. Pour in 1 cup (210 g) of lentils, 4 cups (946 ml) of vegetable broth, and 2 cups (473) of water and simmer for 30 minutes. Then, add in 1 cup (~40 g) of kale, spinach, or collard greens.[43]
    • Protein: 15 grams
    • Carbs: 48 grams
    • Fat: 16 grams
    • Fiber: 11 grams
  4. 4
    Snack: Hummus and vegetables (189 calories) Snack on about 4 tablespoons (60 g) of hummus with your favorite raw veggies, like carrots, bell peppers, cucumber, or celery.[44]
    • Protein: 6 grams
    • Carbs: 10 grams
    • Fat: 10 grams
    • Fiber: 4 grams
  5. Step 5 Dinner: Shrimp pasta (380 calories)
    Cook ⅓ pound (151 g) of shrimp over medium heat. In a separate pan, cook ¼ of an onion, 2 cloves of garlic, and a handful of cherry tomatoes in a bit of apple juice, lemon juice, oregano, and red pepper flakes. Combine with the shrimp and ⅓ cup (42 g) of cooked linguine.[45]
    • Protein: 12 grams
    • Carbs: 70 grams
    • Fat: 6 grams
    • Fiber: 4 grams
  6. 6
    Snack/Dessert: Berry protein smoothie (277 calories) Add 1 cup (150 g) of fresh or frozen mixed berries (strawberries, blueberries), ½ of a banana, and 2 cups (60 g) of spinach to your blender. Then, pour in 1 scoop of protein powder (whey or pea), ½ cup (120 g) of Greek yogurt, and ½ cup (118 ml) of water. Just blend the ingredients until smooth.[46]
    • Protein: 25 grams
    • Carbs: 45 grams
    • Fat: 3 grams
    • Fiber: 10 grams
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Section 8 of 9:

How to Create and Maintain a Healthy Diet

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  1. Step 1 Aim to eat 400 to 500 calories at each meal.
    To hit your 1700 calorie goal, make sure you’re getting between 400 and 500 calories at breakfast, lunch, and dinner. You can supplement lower-calorie meals with 2 to 3 tasty, protein-rich snacks each day, like nuts, yogurt, and cottage cheese, says exercise and wellness specialist Souad Gharib.[47]
  2. 2
    Ensure you’re getting enough protein, fat, and carbs in your diet. Gharib says to make sure your meals are balanced with all the necessary nutrients, like protein, healthy fats, and complex carbs.[50] In general, the average adult should be getting:
  3. Step 3 Eat healthy sources of protein, fat, and carbs.
    For instance, Gharib recommends eating lean proteins that are low in saturated fats, like chicken, turkey, fish, tofu, and beans. Healthy sources of fat include avocados, olive oil, nuts (almonds, cashews), and seeds. There are lots of healthy complex carbs to choose from, like brown rice, quinoa, lentils, potatoes, and all fruits and veggies.[57]
    • Good, healthy sources of fiber include fruits (berries, apples, bananas), veggies (peas, broccoli, Brussels sprouts), lentils, and beans.[58]
  4. 4
    Track the calories you’re consuming with a tracking app. To ensure you’re hitting your 1700-calorie goal, personal trainer John Diaz suggests using a food-tracking app to log everything that you eat. As a plus, most apps track your protein, fat, carb, and fiber consumption so you can check if you’re getting enough nutrients, too.[59]
  5. Step 5 Plan the meals you want to make ahead of time.
    Before you head to the store for the week, write down all the meals you want to make and the ingredients you need. Having a set grocery list can keep you from making unhealthy choices and impulse buys so you “don’t end up snacking on the wrong things,” says Gharib.[61]
    • Having your meals planned for the week also makes it easier to get cooking when it’s time to make breakfast, lunch, or dinner.
    • Aim to cook at home more than you go out to eat, too. According to registered dietitian Jalpa Sheth, cooking at home is a lot healthier because you can “control the ingredients, the things that go in, as well as the portions and the way [the meal is] cooked.”[62]
  6. 6
    Limit your intake of sugar, saturated fats, and processed foods. While it’s okay to have a treat and indulge once in a while, Sheth agrees that it’s generally good to cut back on sugars and unhealthy fats in your diet.[63] For instance, try to keep your intake of soda, candy, ice cream, and fried foods to a minimum.[64]
  7. Step 7 Get enough cardio and weight-training exercise.
    Eating a balanced diet is just 1 component of being healthy—make sure you’re exercising each week, too! Aim to get about 150 minutes of moderate cardio exercise each week (about 20 minutes per day), like walking, biking, or swimming.[66] Then, do weighted exercises to train all your major muscle groups at least twice per week. This includes your back, arms, legs, abs, and shoulders.[67]
    • If you’re also trying to lose weight, exercising is a great way to lose excess fat and help you burn more calories.[68]
  8. 8
    Drink 12 to 15 cups (2.7-3.7 l) of water each day. Ensure you’re drinking plenty of water every day to stay healthy and hydrated, too. On average, women need about 12 cups (2.7 l) of water each day, while men need about 15 cups (3.7 l).[69]
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Section 9 of 9:

Frequently Asked Questions

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  1. 1
    Can you lose weight eating 1700 calories a day? Yes, you can lose weight while eating 1700 calories per day, especially if your baseline caloric needs to maintain your weight are greater than 1700. It’s generally recommended that you eat 500 fewer calories than your maintenance needs to lose 1 lb of fat each week.[73]
    • For instance, if your baseline caloric needs are 2200 calories per day, going down to eating 1700 calories per day can be an effective way to safely lose weight.
    • If you’re trying to lose weight, use an online calorie calculator to find out how many calories you need to eat to maintain your weight and to lose weight.
  2. 2
    How much protein do I need if I’m eating 1700 calories per day? The best way to calculate how much protein you need to eat per day is to multiply your weight in kilograms by 0.8 (or weight in pounds by 0.36).[74] In general, about 10 to 35% of your daily calories should come from protein. So, if you’re maintaining a 1700-calorie diet, consume 42 to 148 grams of protein.[75]
    • For example, if you weigh 180 lbs or 82 kg, you should be eating about 65 grams of protein.
  3. 3
    Is 1700 calories enough for me to eat each day? Whether 1700 calories is enough for you to eat per day depends on your age, sex, activity level, and weight loss or weight gain goals. Use an online calorie calculator to determine how many calories you need to be eating per day.[76]
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References

  1. ↑ https://health.clevelandclinic.org/recipe-nutty-steel-cut-oats-with-fruit-video
  2. ↑ https://www.bbcgoodfood.com/health/nutrition/peanut-butter-healthy
  3. ↑ https://www.delish.com/cooking/recipe-ideas/a19885314/mediterranean-chickpea-salad-recipe/
  4. ↑ https://www.nifa.usda.gov/about-nifa/blogs/national-egg-day-egg-cellent-source-nutrition
  5. ↑ https://thenaturalnurturer.com/teriyaki-sheet-pan-salmon-with-vegetables/
  6. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/is-it-healthy-to-eat-eggs-every-day
  7. ↑ https://www.bbcgoodfood.com/health/nutrition/peanut-butter-healthy
  8. ↑ https://nutritionsource.hsph.harvard.edu/food-features/almonds/
  9. ↑ https://fdc.nal.usda.gov/food-details/174572/nutrients
  1. ↑ https://fdc.nal.usda.gov/food-details/1750341/nutrients
  2. ↑ https://fdc.nal.usda.gov/food-details/321358/nutrients
  3. ↑ https://www.allrecipes.com/recipe/223382/chicken-stir-fry/
  4. ↑ https://www.bbcgoodfood.com/recipes/tofu-scramble
  5. ↑ https://fdc.nal.usda.gov/food-details/335240/nutrients
  6. ↑ https://www.bbcgoodfood.com/health/nutrition/peanut-butter-healthy
  7. ↑ https://www.eatingwell.com/high-protein-pasta-salad-11712920
  8. ↑ https://www.uhhospitals.org/health-information/health-and-wellness-library/article/nutritionfacts-v1/cheese-cheddar-1-oz
  9. ↑ https://fdc.nal.usda.gov/food-details/172749/nutrients
  10. ↑ https://www.thekitchn.com/taco-recipe-23655411
  11. ↑ https://fdc.nal.usda.gov/food-details/330137/nutrients
  12. ↑ https://thelemonbowl.com/berry-spinach-protein-smoothie/
  13. ↑ https://fdc.nal.usda.gov/food-details/328841/nutrients
  14. ↑ https://www.food.com/recipe/middle-eastern-tuna-salad-pitas-169389
  15. ↑ https://www.bbcgoodfood.com/health/nutrition/peanut-butter-healthy
  16. ↑ https://www.allrecipes.com/recipe/21353/italian-spaghetti-sauce-with-meatballs/
  17. ↑ https://nutritionsource.hsph.harvard.edu/food-features/almonds/
  18. ↑ https://health.clevelandclinic.org/recipe-maple-syrup-drizzled-yogurt-nuts-and-fruit
  19. ↑ https://fdc.nal.usda.gov/food-details/328841/nutrients
  20. ↑ https://www.thekitchn.com/chicken-caesar-salad-recipe-23659660
  21. ↑ https://fdc.nal.usda.gov/food-details/321358/nutrients
  22. ↑ https://www.aspicyperspective.com/best-hamburger-patty-recipe/
  23. ↑ https://www.mayoclinic.org/healthy-lifestyle/recipes/black-bean-burgers-with-chipotle-ketchup/rcp-20049605
  24. ↑ Lyssandra Guerra. Certified Nutrition & Wellness Consultant. Expert Interview
  25. ↑ https://thelemonbowl.com/berry-spinach-protein-smoothie/
  26. ↑ https://www.bbcgoodfood.com/recipes/protein-pancakes-with-banana
  27. ↑ https://nutritionsource.hsph.harvard.edu/food-features/almonds/
  28. ↑ https://www.crowdedkitchen.com/spinach-chickpea-salad/
  29. ↑ https://fdc.nal.usda.gov/food-details/172749/nutrients
  30. ↑ https://tastesbetterfromscratch.com/chicken-noodle-soup/
  31. ↑ https://www.bbcgoodfood.com/health/nutrition/peanut-butter-healthy
  32. ↑ https://theconscientiouseater.com/fruit-cereal/
  33. ↑ https://www.nifa.usda.gov/about-nifa/blogs/national-egg-day-egg-cellent-source-nutrition
  34. ↑ https://cookieandkate.com/best-lentil-soup-recipe/
  35. ↑ https://fdc.nal.usda.gov/food-details/321358/nutrients
  36. ↑ https://www.yellowblissroad.com/garlic-shrimp-tomato-spaghetti/
  37. ↑ https://thelemonbowl.com/berry-spinach-protein-smoothie/
  38. ↑ Souad Gharib. Exercise & Wellness Specialist. Expert Interview
  39. ↑ Julian Arana, M.S.eD., NCSF-CPT. Certified Personal Trainer. Expert Interview
  40. ↑ Lyssandra Guerra. Certified Nutrition & Wellness Consultant. Expert Interview
  41. ↑ Souad Gharib. Exercise & Wellness Specialist. Expert Interview
  42. ↑ https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet
  43. ↑ https://newsnetwork.mayoclinic.org/discussion/fat-grams-how-to-track-fat-in-your-diet/
  44. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705
  45. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
  46. ↑ Lyssandra Guerra. Certified Nutrition & Wellness Consultant. Expert Interview
  47. ↑ Lyssandra Guerra. Certified Nutrition & Wellness Consultant. Expert Interview
  48. ↑ Souad Gharib. Exercise & Wellness Specialist. Expert Interview
  49. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
  50. ↑ John Diaz. Personal Trainer. Expert Interview
  51. ↑ Laila Ajani. Fitness Trainer. Expert Interview
  52. ↑ Souad Gharib. Exercise & Wellness Specialist. Expert Interview
  53. ↑ Jalpa Sheth. Registered Dietitian and Nutritionist. Expert Interview
  54. ↑ Jalpa Sheth. Registered Dietitian and Nutritionist. Expert Interview
  55. ↑ https://www.cdc.gov/nutrition/features/healthy-eating-tips.html?CDC_AA_refVal=https://www.cdc.gov/nccdphp/dnpao/features/healthy-eating-tips/index.html
  56. ↑ Lyssandra Guerra. Certified Nutrition & Wellness Consultant. Expert Interview
  57. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
  58. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842
  59. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
  60. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
  61. ↑ Lisa Jubilee. Certified Dietician-Nutritionist. Expert Interview
  62. ↑ Lisa Jubilee. Certified Dietician-Nutritionist. Expert Interview
  63. ↑ Lisa Jubilee. Certified Dietician-Nutritionist. Expert Interview
  64. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
  65. ↑ https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet
  66. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein
  67. ↑ https://health.clevelandclinic.org/how-many-calories-a-day-should-i-eat

About This Article

Lyssandra Guerra
Co-authored by:
Lyssandra Guerra
Certified Nutrition & Wellness Consultant
This article was co-authored by Lyssandra Guerra and by wikiHow staff writer, Devin McSween. Lyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014. This article has been viewed 1,290 times.
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Co-authors: 3
Updated: July 24, 2025
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Categories: Meal Planning

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