1700 Calorie Keto Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated septiembre de 2026.

What is a 1700 calorie keto meal plan?

A 1700 calorie keto meal plan is a seven-day menu where each day adds up to about 1700 kcal (within 50). This one averages 111 g protein a day over 4 meals.

1703

kcal a day

111

g protein a day

28

g protein a meal

7

days

Generado por Mealyno a partir de fórmulas publicadas. No revisado por un médico ni por un dietista. Detalles

Día 1

1700 kcal · 102 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Avocado and Bacon300g 2 alternativas Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P Greek Yogurt Keto Bowl with Chia Seeds280g · 450 kcal · 24 g P	300g	450	22	5	38
AlmuerzoGrilled Chicken Salad with Olive Oil Dressing350g 2 alternativas Grilled Chicken Salad with Caesar Dressing350g · 520 kcal · 40 g P Tuna Salad Lettuce Wraps with Mayonnaise350g · 520 kcal · 38 g P	350g	520	40	7	37
SnackMacadamia Nuts30g 2 alternativas Brazil Nuts30g · 200 kcal · 4 g P String Cheese and Olives120g · 200 kcal · 10 g P	30g	200	2	1	21
CenaBaked Salmon with Asparagus and Butter400g 2 alternativas Beef Stir Fry with Cabbage and Sesame Oil420g · 530 kcal · 40 g P Baked Cod with Olive Oil and Zucchini Noodles400g · 520 kcal · 45 g P	400g	530	38	5	40
Total		1700	102	18	136

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

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Día 2

1700 kcal · 116 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoKeto Cheese Omelette with Spinach280g 2 alternativas Avocado and Bacon Egg Muffins260g · 440 kcal · 24 g P Keto Cheese Omelette with Mushrooms290g · 440 kcal · 25 g P	280g	430	25	4	35
AlmuerzoTuna Salad Lettuce Wraps with Mayonnaise320g 2 alternativas Cobb Salad with Avocado and Bacon300g · 480 kcal · 30 g P Tuna Salad Lettuce Wraps350g · 480 kcal · 38 g P	320g	480	35	4	36
SnackFull Fat Greek Yogurt with Chia Seeds200g 1 alternativa Cheddar Cheese Cubes50g · 220 kcal · 14 g P	200g	250	14	6	19
CenaRibeye Steak with Garlic Butter and Broccoli450g 2 alternativas Pan-Seared Salmon with Spinach and Butter410g · 540 kcal · 39 g P Roast Chicken Thighs with Cauliflower Mash460g · 540 kcal · 44 g P	450g	540	42	5	39
Total		1700	116	19	129

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 3

1700 kcal · 112 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoAvocado and Bacon Egg Muffins260g 2 alternativas Keto Cheese Omelette with Mushrooms290g · 440 kcal · 25 g P Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P	260g	440	24	3	37
AlmuerzoSliced Turkey and Cheddar Roll-ups with Mayo300g 2 alternativas Canned Tuna and Avocado Bowl300g · 490 kcal · 37 g P Grilled Chicken Salad with Olive Oil Dressing350g · 500 kcal · 40 g P	300g	490	38	1	37
SnackMixed Almonds and Pecans35g 2 alternativas Black Olives and Feta Snack Bowl100g · 210 kcal · 5 g P Mixed Olives80g · 210 kcal · 1 g P	35g	210	5	0	21
CenaBaked Pork Chops with Creamy Mushroom Sauce420g 2 alternativas Baked Cod with Olive Oil and Zucchini Noodles480g · 570 kcal · 48 g P Baked Salmon with Asparagus300g · 570 kcal · 40 g P	420g	560	45	5	40
Total		1700	112	9	135

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 4

1700 kcal · 116 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoFried Eggs with Sausage Links270g 2 alternativas Scrambled Eggs with Smoked Salmon and Cream Cheese220g · 460 kcal · 28 g P Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P	270g	460	26	1	39
AlmuerzoShrimp Salad with Olive Oil and Avocado340g 2 alternativas Grilled Chicken Salad with Olive Oil Dressing350g · 500 kcal · 40 g P Leftover Beef Stir-fry230g · 500 kcal · 40 g P	340g	500	36	4	38
SnackString Cheese and Olives120g 2 alternativas Walnut Halves30g · 200 kcal · 5 g P Black Olives and Feta Snack Bowl100g · 210 kcal · 5 g P	120g	200	10	0	18
CenaRoast Chicken Thighs with Cauliflower Mash460g 2 alternativas Pan-Seared Salmon with Spinach and Butter410g · 540 kcal · 39 g P Ribeye Steak with Garlic Butter and Broccoli450g · 540 kcal · 42 g P	460g	540	44	6	38
Total		1700	116	11	133

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 5

1700 kcal · 106 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoKeto Cheese Omelette with Mushrooms290g 2 alternativas Avocado and Bacon Egg Muffins260g · 440 kcal · 24 g P Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P	290g	440	25	4	36
AlmuerzoGrilled Chicken Salad with Caesar Dressing350g 2 alternativas Grilled Chicken Salad with Olive Oil Dressing400g · 520 kcal · 45 g P Tuna Salad Lettuce Wraps with Mayonnaise350g · 520 kcal · 38 g P	350g	520	40	5	38
SnackMacadamia Nuts30g 2 alternativas Brazil Nuts30g · 200 kcal · 4 g P String Cheese and Olives120g · 200 kcal · 10 g P	30g	200	2	1	21
CenaPan-Seared Salmon with Spinach and Butter410g 2 alternativas Ribeye Steak with Garlic Butter and Broccoli450g · 540 kcal · 42 g P Roast Chicken Thighs with Cauliflower Mash460g · 540 kcal · 44 g P	410g	540	39	4	41
Total		1700	106	14	136

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 6

1680 kcal · 104 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Avocado and Bacon300g 2 alternativas Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P Greek Yogurt Keto Bowl with Chia Seeds280g · 450 kcal · 24 g P	300g	450	22	5	38
AlmuerzoTuna Salad Lettuce Wraps with Mayonnaise320g 2 alternativas Cobb Salad with Avocado and Bacon300g · 480 kcal · 30 g P Tuna Salad Lettuce Wraps350g · 480 kcal · 38 g P	320g	480	35	4	36
SnackMixed Almonds and Pecans35g 2 alternativas Black Olives and Feta Snack Bowl100g · 210 kcal · 5 g P Mixed Olives80g · 210 kcal · 1 g P	35g	210	5	0	21
CenaRibeye Steak with Garlic Butter and Broccoli450g 2 alternativas Pan-Seared Salmon with Spinach and Butter410g · 540 kcal · 39 g P Roast Chicken Thighs with Cauliflower Mash460g · 540 kcal · 44 g P	450g	540	42	5	39
Total		1680	104	14	134

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 7

1740 kcal · 122 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoFried Eggs with Sausage Links270g 2 alternativas Scrambled Eggs with Smoked Salmon and Cream Cheese220g · 460 kcal · 28 g P Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P	270g	460	26	1	39
AlmuerzoSliced Turkey and Cheddar Roll-ups with Mayo300g 2 alternativas Canned Tuna and Avocado Bowl300g · 490 kcal · 37 g P Grilled Chicken Salad with Olive Oil Dressing350g · 500 kcal · 40 g P	300g	490	38	1	37
SnackFull Fat Greek Yogurt with Chia Seeds200g 1 alternativa Cheddar Cheese Cubes50g · 220 kcal · 14 g P	200g	250	14	6	19
CenaRoast Chicken Thighs with Cauliflower Mash460g 2 alternativas Pan-Seared Salmon with Spinach and Butter410g · 540 kcal · 39 g P Ribeye Steak with Garlic Butter and Broccoli450g · 540 kcal · 42 g P	460g	540	44	6	38
Total		1740	122	14	133

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Calories and protein, day by day

ProteínasCarbohidratosGrasas

La altura de la barra son las kcal del día repartidas en proteínas, carbohidratos y grasas. Las cifras bajo cada barra son los gramos de proteína.

Macros diarios medios

targeting 1700 kcal (±50)

Proteínas111.1g

Carbohidratos14.1g

Grasas133.7g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Lista de la compra

Agrupada por secciones del supermercado. Las cantidades son para los 7 días completos.

Proteínas

Eggs28 units
Bacon350g
Chicken Thighs900g
Salmon Fillets600g
Ribeye Steak400g
Pork Chops350g
Canned Tuna400g
Shrimp300g
Sausage Links300g
Sliced Turkey Breast300g

Frutas y verduras

Avocados6 units
Spinach400g
Mixed Salad Greens500g
Asparagus300g
Broccoli400g
Cauliflower500g
Mushrooms300g
Iceberg Lettuce1 head

Lácteos

Cheddar Cheese250g
Butter250g
Full Fat Greek Yogurt400g
String Cheese4 units
Heavy Cream200ml

Despensa

Macadamia Nuts150g
Almonds and Pecans Mix150g
Olive Oil250ml
Mayonnaise200g
Chia Seeds50g
Caesar Dressing150ml
Black Olives100g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1700 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
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About this plan

Many people search for a 1700 calorie keto meal plan for weight loss. Whether 1700 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This 1700 kcal keto plan provides an average daily protein of 111 grams for adults. It is a middle calorie level that suits many adults with moderate activity. You might find it too low if you are very active or if you are a larger adult. Carbohydrates stay very low in this structure, so most calories come from fat and protein. Your daily intake lands between 1680 kcal and 1740 kcal to maintain your weight. Daily protein ranges from 102 grams to 122 grams across the week. You get 4 meals per day over 7 days.

What a day looks like

Day one starts with scrambled eggs with avocado and bacon for your first meal. Lunch brings a grilled chicken salad with olive oil dressing. You then eat macadamia nuts as a snack in the afternoon. Dinner finishes the day with baked salmon with asparagus and butter. Other top protein choices include baked pork chops with creamy mushroom sauce and roast chicken thighs with cauliflower mash. You also get ribeye steak with garlic butter and broccoli and grilled chicken salad with caesar dressing.

How to use it

Read the shopping list carefully before you buy food for the week to ensure you have all necessary items. Prepare large batches of meat ahead of time to save cooking time during busy weekdays. Swap a protein with a similar option from the list if you prefer a different taste. Add extra low carb vegetables to your meals if you feel hungry between scheduled eating times. You can also mix up the schedule while keeping the total food amounts steady for the week. Store your cooked meals in safe containers to keep them fresh until you are ready to eat. Check your daily totals to make sure your intake stays near the target levels throughout the program. Following these simple steps helps you manage your daily food routine without extra stress.

Read the full shopping list carefully before you buy food for the week.
Prepare large batches of meat ahead of time to save valuable cooking time.
Swap any protein with a similar option from the list if you prefer.
Add extra low carb vegetables to your meals if you feel hungry.

Leer el aviso completo

Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.

Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.

Mealyno nunca recomienda un objetivo de calorías por debajo de tu tasa metabólica basal (BMR) calculada, la energía mínima que necesita tu cuerpo en reposo completo. Incluso el ajuste de pérdida de peso más agresivo se limita a ese mínimo.

Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generado: septiembre de 2026

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