1750 Calorie Diet Weight Loss Meal Plan: 7-Day Guide

A 1750 calorie diet weight loss meal plan helps you lose fat with steady, balanced meals.

If you want real results without feeling hungry, you’re in the right place. I’ve helped many clients use a 1750 calorie diet weight loss meal plan to reach a healthy deficit, keep energy high, and enjoy food. This guide gives you a clear path, simple meals, and smart tips you can use today. Read on to build a plan that works in real life.

What a 1750 Calorie Diet Is and Who It Suits

A 1750 calorie diet weight loss meal plan gives most people a mild to moderate calorie deficit. It supports fat loss while keeping muscle. It also fits busy days and normal social life.

This calorie target works well if you have a light or moderate activity level. It also suits many women and smaller men who want slow, steady loss. If you are tall, very active, or lift heavy, 1750 calories may be too low.

A safe loss rate is about 0.5 to 1 pound per week. You may see faster loss at first due to water shifts. You can adjust the 1750 calorie diet weight loss meal plan up or down by 100 to 200 calories based on your weekly trend.

If you have a medical condition, talk to your healthcare team first. Your needs may differ. The goal is a plan that you can keep and trust.

Macronutrient Targets for a 1750 Calorie Diet

Protein keeps you full and protects lean mass. Carbs fuel training and your brain. Fat supports hormones and taste. The best 1750 calorie diet weight loss meal plan balances all three.

Smart macro ranges for most adults:

Protein: 25 to 35% of calories; about 110 to 150 grams per day.
Carbs: 35 to 45% of calories; about 150 to 210 grams per day.
Fat: 25 to 30% of calories; about 50 to 70 grams per day.

Helpful daily targets:

Fiber: 25 to 40 grams from plants, beans, fruit, and grains.
Sodium: keep near 2300 mg or less unless your doctor says otherwise.
Water: about half your body weight in ounces as a simple start point.

A simple macro split I use often for a 1750 calorie diet weight loss meal plan:

Protein: 130 grams.
Carbs: 175 grams.
Fat: 58 grams.

This split supports muscle, clean energy, and appetite control. Adjust as you track your hunger, training, and progress.

How to Build Your Plate at 1750 Calories

Think plate method. It keeps choices simple and stress low. It also fits home meals, work lunches, and eating out.

At most meals:

Half plate non-starchy veg: greens, broccoli, peppers, tomatoes.
Quarter plate lean protein: chicken, turkey, fish, eggs, tofu, Greek yogurt.
Quarter plate smart carbs: rice, quinoa, oats, potatoes, beans, fruit.
Add healthy fat: olive oil, avocado, nuts, seeds, or feta.

Portion clues that fit a 1750 calorie diet weight loss meal plan:

Protein: 25 to 35 grams per meal; a palm to palm-and-a-half.
Carbs: 30 to 45 grams per meal; one cupped hand to one-and-a-half.
Fat: 10 to 15 grams per meal; a thumb to two thumbs.
Snacks: 150 to 250 calories; pair protein with fiber.

Snack ideas that work:

Greek yogurt and berries.
Apple with peanut butter.
Hummus with carrots.
Cottage cheese and pineapple.

Sip water all day. Use coffee and tea as you like. Keep sugar drinks rare. That one change can protect your 1750 calorie diet weight loss meal plan fast.

7-Day 1750 Calorie Diet Weight Loss Meal Plan

Each day lands near 1750 calories. Protein stays high. Fiber stays high. Swap foods to fit your taste and culture. I include easy prep notes I use with clients.

1 Day

Breakfast: Greek yogurt parfait with oats, blueberries, chia, and honey. About 400 calories.
Snack: Apple with 1 tablespoon peanut butter. About 200 calories.
Lunch: Chicken grain bowl with brown rice, roasted peppers, corn, black beans, salsa, and avocado. About 550 calories.
Snack: Cottage cheese with pineapple. About 200 calories.
Dinner: Baked salmon, quinoa, steamed broccoli, and lemon olive oil. About 400 calories.
Prep note: Roast extra peppers and chicken for Day 2.

2 Day

Breakfast: Oatmeal with banana, whey or pea protein, cinnamon, and walnuts. About 450 calories.
Snack: Carrots with hummus. About 200 calories.
Lunch: Turkey wrap with whole wheat tortilla, lettuce, tomato, mustard, and a side salad. About 500 calories.
Snack: Protein shake with water or milk. About 200 calories.
Dinner: Stir-fry tofu, mixed veg, and jasmine rice with low sodium soy sauce. About 400 calories.
Prep note: Cook extra rice for Day 3.

3 Day

Breakfast: Veg omelet with two eggs and egg whites, spinach, mushrooms, and feta; whole grain toast. About 450 calories.
Snack: Orange and almonds. About 200 calories.
Lunch: Tuna and white bean salad with olive oil, lemon, and arugula. About 500 calories.
Snack: Greek yogurt and strawberries. About 200 calories.
Dinner: Lean beef tacos with corn tortillas, cabbage slaw, pico, and avocado crema. About 400 calories.
Prep note: Make extra taco meat for Day 4.

4 Day

Breakfast: Smoothie with spinach, frozen mango, protein powder, flaxseed, and milk of choice. About 400 calories.
Snack: Rice cakes with cottage cheese. About 200 calories.
Lunch: Leftover beef taco bowl with brown rice and slaw. About 550 calories.
Snack: Pear and pistachios. About 200 calories.
Dinner: Baked cod, roasted potatoes, and green beans with garlic. About 400 calories.
Prep note: Roast extra potatoes for Day 5.

5 Day

Breakfast: Chia pudding with milk, vanilla, raspberries, and cacao nibs. About 400 calories.
Snack: Hard-boiled eggs and grape tomatoes. About 200 calories.
Lunch: Chickpea quinoa tabbouleh with cucumbers, parsley, lemon, and olive oil. About 550 calories.
Snack: Protein bar with simple ingredients. About 200 calories.
Dinner: Chicken thigh, roasted potatoes, and side salad with vinaigrette. About 400 calories.
Prep note: Cook extra chicken for Day 6.

6 Day

Breakfast: Whole grain waffles with Greek yogurt and sliced peaches. About 450 calories.
Snack: Edamame with sea salt. About 200 calories.
Lunch: Chicken Caesar-ish salad with light dressing and croutons. About 500 calories.
Snack: Apple and string cheese. About 200 calories.
Dinner: Shrimp pasta with high fiber pasta, tomato, garlic, and basil. About 400 calories.
Prep note: Save pasta leftovers for Day 7 lunch.

7 Day

Breakfast: Breakfast burrito with eggs, black beans, peppers, and salsa in a tortilla. About 450 calories.
Snack: Yogurt drink or kefir. About 150 calories.
Lunch: Leftover shrimp pasta with side greens. About 500 calories.
Snack: Banana and peanut butter. About 200 calories.
Dinner: Turkey burger on a whole wheat bun with baked sweet potato fries. About 450 calories.
Prep note: Freeze extra turkey patties for future weeks.

Quick recipes I lean on:

Sheet-pan chicken: toss chicken, peppers, onions with olive oil and spices; roast at 400°F for 20 to 25 minutes.
Overnight oats: oats, milk, yogurt, chia, fruit; chill overnight; done.
Simple vinaigrette: olive oil, lemon or vinegar, Dijon, pinch of salt; shake in a jar.

Use these days as a base. Rotate proteins, grains, and veg you love. That keeps your 1750 calorie diet weight loss meal plan fresh and fun.

Smart Grocery List and Easy Meal Prep

Shop once, prep once or twice. Your week goes smooth. Your plan stays on track.

Protein:

Chicken breast or thighs, lean beef or turkey, salmon, white fish, shrimp.
Eggs, Greek yogurt, cottage cheese, tofu, edamame, beans, lentils.

Carbs and fiber:

Oats, brown rice or jasmine rice, quinoa, whole wheat pasta, tortillas.
Potatoes, sweet potatoes, beans, fruit, frozen berries.

Veg and flavor:

Leafy greens, broccoli, bell peppers, onions, tomatoes, cucumbers.
Garlic, ginger, herbs, lemon, salsa, low sodium sauces.

Fats and extras:

Olive oil, avocado, nuts, seeds, nut butter.
Spices, mustard, vinegar, light dressings.

Prep in 90 minutes:

Roast two trays: one protein, one mixed veg.
Cook a pot of rice or quinoa.
Make a sauce and a dressing.
Portion two snacks per day into grab-and-go containers.

Tools that help:

Sheet pans, lidded containers, digital scale, sharp chef’s knife.
This setup makes a 1750 calorie diet weight loss meal plan easy even on busy weeks.

Adjustments, Swaps, and Special Diets

You can tailor a 1750 calorie diet weight loss meal plan to any style. Keep protein high, fiber high, and calories near target.

Vegetarian or vegan:

Use tofu, tempeh, seitan, beans, lentils, edamame, and soy yogurt.
Add B12 and iron sources as needed.

Gluten-free:

Choose rice, quinoa, corn tortillas, GF oats, and GF pasta.
Check labels for sauces and seasonings.

Dairy-free:

Use soy or pea yogurt, lactose-free milk, or almond milk.
Replace whey with plant protein.

Budget tips I use:

Buy frozen veg and berries. Same nutrients, lower cost.
Choose beans, eggs, chicken thighs, and canned fish.
Cook big batches and freeze.

Eating out while keeping your 1750 calorie diet weight loss meal plan:

Choose grilled or baked protein with veg and a starch.
Ask for dressings and sauces on the side.
Split large portions or save half for later.

Track Progress, Troubleshoot, and Stay Motivated

Simple tracking wins. You do not need to be perfect. You need to be consistent.

What to track weekly:

Weight trend, waist, and how clothes fit.
Energy, sleep, hunger, and training output.
Steps or activity minutes.

If fat loss stalls for two weeks:

Check hidden calories from oils, snacks, and drinks.
Add 1000 to 2000 extra steps per day.
Trim 100 to 150 calories from carbs or fats, not protein.

If you feel low energy:

Move 50 to 75 calories from fat to carbs around workouts.
Check sleep and stress first. Small changes there can fix a lot.

Mindset I share with clients:

One meal never makes or breaks a plan.
Two good days beat one perfect day that never happens.
Repeat what works and keep it simple.

This is how a 1750 calorie diet weight loss meal plan becomes a lifestyle, not a sprint.

Exercise Pairing for Best Results

Training adds shape, strength, and mood benefits. It also lets you eat a bit more food if you choose. Pairing training with a 1750 calorie diet weight loss meal plan can speed results.

A simple weekly layout:

Three strength days: full body or upper, lower, full. Focus on compound moves.
Two cardio days: brisk walks, cycling, or intervals.
Daily steps: aim for 7000 to 10000 if you can.

Fuel around workouts:

Pre-workout: 20 to 30 grams carbs and 15 to 25 grams protein.
Post-workout: 25 to 35 grams protein and 30 to 60 grams carbs.
Hydrate before, during, and after.

Start light, then build. Strength first, then cardio. Keep it fun so you stick with it and keep your 1750 calorie diet weight loss meal plan on track.

Frequently Asked Questions of 1750 calorie diet weight loss meal plan

Q. Is 1750 calories enough to lose weight?

For many adults, yes. It creates a mild deficit that supports steady fat loss while keeping energy stable.

Q. How much protein should I eat at 1750 calories?

Aim for 110 to 150 grams per day. Spread it over three to four meals for best appetite control and muscle support.

Q. Can I follow a 1750 calorie diet if I’m very active?

You may need more calories on hard training days. Try adding 150 to 300 calories from carbs and reassess progress.

Q. Will I feel hungry on a 1750 calorie diet weight loss meal plan?

You should feel some hunger at times but not all day. Use high fiber foods, lean protein, and planned snacks to stay satisfied.

Q. Can I eat dessert on this plan?

Yes, in small portions. Fit it into your calories and keep protein and fiber strong the rest of the day.

Q. How fast will I lose weight on 1750 calories?

A common rate is 0.5 to 1 pound per week. Your rate depends on size, activity, sleep, and consistency.

Q. Do I need to count every calorie?

It helps at first. Over time, use portion cues and repeat meals to keep it simple.

Conclusion

A 1750 calorie diet weight loss meal plan gives you structure, choice, and steady results. Use the plate method, hit your protein, plan two snacks, and prep once or twice a week. Track your trend, adjust in small steps, and keep meals you enjoy.

Start today with one day from the plan and a short grocery list. Then build your own rotation. If this helped, subscribe for more guides, share your wins, or ask a question so I can help you fine-tune your plan.

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