Delicious and balanced menu for 1700 kcal per day for 7 days

Often, when eating a balanced diet, people begin to count the calories in their diet.A 1700 kcal weekly menu is suitable for both weight loss and maintaining or gaining weight. After all, the caloric intake required for a person is determined individually, taking into account many indicators: current weight, height, lifestyle, gender, age, etc.

What you need to know and consider

Often people stop limiting themselves in consuming foods that are harmful to the body. As a result, the quality of the body deteriorates, even if the person loses weight.

The most common mistakes and misconceptions also include:

1. Excessive amount of salt. Salt retains water in cells and increases blood pressure. It should be minimized or not added at all as a flavor enhancer.
2. Excess fried and fatty foods using refined carbohydrates and oils. They slow down digestion, have “empty calories” and lead to the formation of free radicals.
3. Fast carbohydrates as a source of energy. The main source of strength should be complex carbohydrates found in whole grains, legumes, and vegetables.
4. Calories by eye. At first glance, it may seem that a spoonful of olive oil will add only 20 calories to a dish, but in reality it turns out to be 90. To avoid this, at the initial stage you need to weigh and count everything.
5. Lack of variety. The diet should contain various food groups to provide the body with all the elements and plant compounds. This can only be done by consuming a wide variety of foods.

Products that should be excluded or allowed in small quantities include:

• sugar;
• salt;
• white flour;
• alcohol;
• sweet and carbonated drinks;
• mayonnaise, ketchup and other store-bought sauces;
• refined oils;
• fast food;
• semi-finished products, sausages, smoked meats.

What to include in your diet

Nutrition should contain foods with a diverse chemical composition in order to provide the body with all micro- and macroelements, antioxidants and vitamins. Equally important are proteins (25-30% of all calories per day), fats (25-30%), and carbohydrates (40-50%), which includes fiber, which is often forgotten.

Based on this, you can create a recommended list of products:

• cereals – buckwheat, oatmeal, brown or wild rice, millet, wheat;
• legumes – lentils, chickpeas, mung beans, edamame beans, beans, soybeans (tofu);
• greenery;
• berries, fruits and vegetables;
• meat and offal: chicken, turkey, beef, hearts, liver;
• fish and seafood: salmon, coho salmon, herring, shrimp, squid, mussels;
• dairy and fermented milk products: cottage cheese, kefir, milk, butter, white yogurt;
• vegetable sources of fats: nuts, seeds, avocados, vegetable oils, olives.

Delicious and nutritious meals can be prepared from the simplest and most inexpensive ingredients. The claim that a balanced diet is expensive is false.

Balanced weekly menu for 1700 calories

A menu with recipes will help both beginners and those already in the know to lead a healthy lifestyle. Its advantage is that:

• a wide variety of dishes are used, suitable for almost all nutrition types (Mediterranean, keto, vegetarian and vegan)
• balance of KBJU with all vitamins and minerals;
• Everything is tasty, satisfying and beneficial to the body.

Day 1 (K – 1749, B – 92, F – 67, U – 183)

Breakfast (KBZHU 485/12/19/65)

Oatmeal with banana and nuts.

• 70 grams of long-cooked oatmeal;
• 10 g butter 82%;
• 100 grams of banana;
• 10 grams of walnuts;
• cinnamon.

Boil the oatmeal in water, add butter. Top with banana and walnuts.Sprinkle with cinnamon.

IMPORTANT: Before using nuts, some cereals, legumes, and seeds, they must be soaked in water with lemon juice for 8-24 hours to remove dirt and phytic acid.

Lunch (KBZHU 565/30/22/58)

Pasta with tomato paste and egg, toast with cheese.

• 60 grams of whole grain pasta;
• 20 grams of tomato paste;
• 2 eggs category C0;
• 2 slices (50 g) whole grain bread;
• 20 grams of Russian cheese.

Boil pasta according to instructions, but without salt. Place in a frying pan, add eggs and stir constantly. At the end add spices and tomato paste. Cut 2 slices of bread and cheese. You can sprinkle it a little on the resulting dish.

Snack (KBZHU 172/8/5/19)

Greek yogurt with apple and berries.

• 150 grams of Greek yogurt 3.2% fat;
• 50 grams of raspberries (you can take any other berry, the calorie content is practically the same);
• 100 grams of apple.

Dinner (KBZHU 527/42//21/41)

Fish steak with buckwheat and vegetables.

• 60 grams of buckwheat;
• 150 grams of coho salmon fish;
• defrosted or fresh vegetables: 100 g of broccoli, 30 g of green beans, medium-sized tomato, 50 g of boiled or baked carrots;
• 10 g olive oil;
• lemon juice.

Boil the buckwheat. Bake or stew vegetables, you can also use a double boiler. To cook coho salmon, use a grill or oven. When serving, add olive oil and lemon juice.

Day 2 (K – 1741, B – 115, F – 71, U – 146)

Breakfast (KBZHU 626/40/27/52)

Cheesecakes with chocolate and peanut butter.

• cheesecakes: 120 g cottage cheese 5%, 1 egg C0, 35 g rice flour, 2 slices dark chocolate;
• 30 grams of your favorite berries;
• 15 grams of peanut butter;
• 50 grams of banana.

Mix cottage cheese and eggs in a blender, sift the flour.Form cheesecakes by putting a piece of chocolate inside and fry in a dry frying pan with a lid on both sides. Serve with berries, banana and peanut butter.

Lunch (KBZHU 355/36/8/31)

Rice with chicken and mushrooms.

• 50 grams of brown rice;
• 50 grams of champignons;
• 1/4 head of onion;
• 50 g carrots;
• 130 g chicken fillet;
• 5 grams of vegetable oil.

Cut the chicken fillet and fry in butter for about 15 minutes, during which time put the rice to cook. Set the cooked chicken aside. Fry finely chopped onions, champignons and grated carrots until golden brown. After that, add all the ingredients: chicken, rice, spices and mix.

IMPORTANT: If you have chosen a cooking method such as frying, then you need to know that not all oils are suitable for frying. This is because the smoke point and rate of formation of carcinogens differs in different species. For such purposes, the following are best suited: GHI oil, coconut oil, avocado oil, mustard oil.

Snack (235/4/12/24)

Avocado toast.

• 2 slices of whole grain bread (50 g);
• 80 g avocado;
• 3 cherry tomatoes;
• 20 grams of Chinese cabbage;
• lemon juice.

Mash the avocado with a fork, add lemon juice and spread on toasted bread. Place cabbage leaves on top, cut cherry tomatoes.

Dinner (KBZHU 525/35/24/39)

Hummus with vegetables and egg.

• hummus: 60 g chickpeas, 15 g sesame or seed paste, cumin, coriander, smoked paprika, lemon juice;
• raw vegetables: 50 grams each of celery and carrots;
• 100 g broccoli;
• 30 grams of greens (for example, spinach);
• 2 eggs C0.

For hummus, mix cooked chickpeas in a blender with all ingredients. Boil, stew or bake broccoli. Chop fresh vegetables and herbs. Hard boil the eggs. Place hummus in the center of the plate and place vegetables and eggs on the sides.

Day 3 (K – 1724, B – 97, F – 64, U – 171)

Breakfast (KBZHU 386/22/25/15)

Toast with avocado, fish and poached egg.

• 1 slice of whole grain bread (30 g);
• 80 g avocado;
• 1 egg C0;
• 50 grams of red fish.

To make toast with a poached egg, you first need to dry the bread, spread mashed avocado on it and put the fish on it. The egg can be soft-boiled or cooked using a special technique: quickly stir boiling water and break the egg into the center of the funnel, then remove with a ladle. Place on toast and sprinkle with spices.

Lunch (KBZHU 404/31/17/29)

Creamy pasta with shrimp and cheese.

• 50 grams of whole grain pasta or spaghetti;
• 30 g cream 10% fat;
• 100 grams of shrimp (or other seafood);
• 5 g butter 82%;
• 30 grams of “Russian” cheese;
• 3 cherry tomatoes.

Fry shrimp in butter, add boiled spaghetti and spices. Pour in the cream and simmer a little. Finally, grate the cheese. Serve with cherry tomatoes.

Snack (KBZHU 323/11/10/42)

Kefir with banana and chocolate.

• 300 g kefir 1%;
• 100 grams of banana;
• 20 grams of dark chocolate.

Dinner (KBZHU 611/33/12/85)

Lentil waffles with peanut butter and vegetables.

• waffles: 90 g red lentils, 40 g oatmeal, 20 g tomato paste, spices, 1/2 tsp. soda and lemon juice;
• 15 grams of peanut butter;
• 70 g carrots;
• 60 grams of cauliflower.

For waffles, soak the lentils for several hours. Then mix all the ingredients in a blender with a small amount of boiled water. Bake in a waffle iron for 7-10 minutes. When serving, add peanut butter and oven-cooked or steamed vegetables.

Day 4 (K – 1673, B – 96, F – 63, U – 163)

Breakfast (KBZHU 443/17/19/40)

Chia pudding with fruit and bread with cheese.

• chia pudding: 120 g kefir 1%, 30 g chia seeds;
• 100 grams of banana;
• 30 grams of berries;
• 2 loaves of bread;
• 20 grams of suluguni cheese.

In the evening, mix chia seeds with kefir and put them in the refrigerator overnight. In the morning, slice and top with banana and berries. Serve with two cheese breads.

Lunch (KBZHU 473/31/22/34)

Zucchini pancakes with fish and white yogurt.

• potato pancakes: 150 g zucchini, 1 egg C0, 35 g rice flour, spices;
• 5 grams of vegetable oil;
• 50 grams of red fish;
• 30 grams of white yoghurt.

For potato pancakes, grate and squeeze the zucchini, break the egg, sift the flour, add spices and mix everything. Shape each potato pancake using 2 tablespoons of the mixture. Fry in a small amount of oil. Serve with red fish. Use white yogurt as the sauce.

Snack (KBZHU 353/16/16/35)

Salad with apple, carrots and tofu.

• 100 grams of apple;
• 100 g carrots;
• 10 grams of walnuts;
• 10 g raisins;
• 10 g honey;
• 100 g tofu.

Grate the apple, raw carrots and tofu, finely chop the nuts and raisins. Assemble all the ingredients into a salad, season with honey.

Dinner (KBZHU 404/32/6/54)

Beef liver with pearl barley and vegetables.

• 120 g liver;
• 1/2 head of onion;
• 50 g carrots;
• 1 tbsp. l. white yogurt 5%;
• 50 grams of green beans;
• 50 g broccoli;
• 50 grams of pearl barley;
• 30 grams of tomato paste;
• 30 grams of spinach.

Bake, fry or grill the beef. At this time, boil the pearl barley. For taste, mix it with tomato paste and spices at the end of cooking. Bake, stew or steam vegetables. Serve steak with side dish and herbs.

Day 5 (K – 1721, B – 102, F – 59, U – 179)

Breakfast (KBZHU 584/21/20/77)

Tofu cheesecakes with berry sauce and kiwi.

• tofniki: 120 g tofu, 100 g banana, 30 g rice flour;
• 20 grams of dark chocolate;
• berry sauce: 30 g black currants, 30 g raspberries, 7 g honey, 7 g corn starch;
• 50 g kiwi.

For tofniks, mix all ingredients in a blender until smooth. Form “pucks”, put chocolate inside and fry in a well-heated dry frying pan.

At this time, prepare berry sauce: simmer frozen or fresh berries in a small amount of water, add honey and starch. Stir and cook for 3-5 minutes until thickened. Pour sauce over cheesecakes. Slice the kiwi and decorate the dish with it.

Lunch (KBZHU 518/48/14/43)

Bolognese pasta with mushrooms.

• 150 grams of ground beef;
• 120 grams of ready-made whole grain flour pasta;
• 50 grams of tomato paste;
• 50 grams of champignons;
• 50 grams of eggplant;
• 1/2 onion;
• 10 grams of vegetable oil;
• 20 grams of suluguni cheese.

Chop the champignons, eggplants and onions, fry until golden brown for 2-3 minutes. Add minced meat and simmer for 8-10 minutes. Stir in tomato paste and spices and leave covered over low heat for another 30 minutes. At the end, add boiled spaghetti and grate cheese on top.

INTERESTING: To prevent eggplants from becoming bitter, the cut pieces should be left in salted water for half an hour.

Snack (KBZHU 215/17/9/15)

Crispbread with ricotta and red fish.

• 3 loaves of bread;
• 30 g ricotta cheese 8%;
• 50 grams of red fish.

Dinner (KBZHU 404/14/16/44)

Vegetable stew with beans.

• 100 grams of canned red beans;
• 100 g carrots;
• 30 grams of sour cream;
• 30 grams of tomato paste;
• 70 grams of potatoes;
• 1/4 onion;
• 10 g olive oil;
• 70 grams of bell pepper.

Add olive oil, beans, grated carrots, chopped onions, peppers and potatoes to a heated frying pan. Stir in tomato paste and sour cream, leave to simmer for 10 minutes with spices. Serve when most of the liquid has evaporated.

Day 6 (K – 1714, B – 131, F – 63, U – 132)

Breakfast (KBZHU 475/30/22/36)

Curd pancakes with different toppings.

• pancakes: 150 g soft cottage cheese 5%, 1 egg C0, 35 g rice flour, 20 g spinach, 1/2 tsp. soda, lemon juice;
• 30 grams of berries;
• 100 grams of banana;
• 10 grams of walnuts;
• 15 grams of peanut butter.

For pancakes, mix all ingredients in a blender and place 2 tablespoons of the mixture in a very hot dry frying pan. Fry on both sides. Serve with banana, berries, nuts and peanut butter.

Lunch (KBZHU 479/30/24/30)

Chicken hearts in sour cream sauce with mashed potatoes.

• 150 g chicken hearts;
• 20 g sour cream 15%;
• 20 grams of onions;
• 1/2 tbsp. rice flour;
• 1/2 clove of garlic;
• 100 grams of potatoes;
• 50 g carrots;
• 5 grams of vegetable oil for frying;
• 10 grams of butter.

Peel the chicken hearts and chop finely. Do the same with onions and carrots. Fry and simmer everything together over medium heat for 10 minutes with spices. Add enough water to cover all the ingredients in the pan and leave for 20-25 minutes. After this, add sour cream, flour and simmer for another 2-3 minutes under the lid.

To make puree, puree boiled or baked potatoes and carrots in a blender along with butter.

Snack (KBZHU 246/26/10/9)

Cottage cheese with sour cream and apple.

• 120 g cottage cheese 5%;
• 30 g sour cream 15%;
• 50 grams of apples.

Dinner (KBZHU 514/45/7/57)

Lentil cream soup with shrimp.

• soup: 100 g red lentils, 15 g onions, garlic clove, 50 g carrots, 10 g olive oil, spices;
• 100 grams of shrimp.

Finely chop the onion, carrots, garlic and fry for several minutes with spices. Rinse the pre-soaked lentils again and boil. Mix vegetables and lentils, puree everything with a blender, adding vegetable broth or boiled water.Fry the shrimp. Mix some in a blender, use some when serving.

Day 7 (K – 1753, B – 112, F – 66, U – 159)

Breakfast (KBZHU 499/46/18/35)

Oatmeal pancake with chicken and mushrooms.

• oatmeal pancake: 50 grams of oatmeal, 1 egg C0, 4 tbsp. l. kefir 1%, 20 grams of mozzarella cheese;
• 100 grams of champignons;
• 90 g chicken breast;
• 1 tbsp. l. white yoghurt 3.2%.

For the oatmeal pancake, mix all the ingredients in a blender and place in a very hot frying pan, forming a pancake. Leave covered for a few minutes, then turn over. For the filling, simmer chicken breast with white yogurt and mushrooms and place on pancake.

Lunch (KBZHU 416/31/11/44)

Salmon and broccoli cutlets with rice as a side dish.

• salmon cutlets with broccoli: 120 g salmon, 1 C0 egg, 50 g prepared broccoli, 15 g rice flour for breading;
• 50 grams of brown rice;
• 50 grams of green beans;
• 50 grams of tomatoes;
• 50 grams of bell pepper;
• a little spice to taste.

Boil broccoli for three minutes. Fillet the salmon, remove the bones and chop finely. Also chop the cooled cabbage. Combine all remaining ingredients together and mix. With wet hands, form future cutlets, roll them in flour and fry until tender, covered on both sides.

For a side dish, boil the rice and simmer it with vegetables in spices.

Snack (KBZHU 459/19/21/42)

Chickpea sweets “potatoes” for tea.

• 60 grams of prepared chickpeas;
• 2 tbsp. l. natural cocoa;
• 10 grams of coconut flakes;
• 2 tbsp. l. honey;
• 30 grams of peanut butter.

For candies, you just need to mix all the ingredients in a blender except the chips. Form small balls and roll them in coconut flakes and a small amount of cocoa. Place in the refrigerator for an hour.

Dinner (KBZHU 379/16/16/38)

Tortilla with avocado and cheese.

• 50 grams of Armenian lavash;
• 50 g avocado;
• 30 grams of tomato paste;
• 1 medium tomato;
• 40 grams of mozzarella cheese.

Cut the pita bread from one side to the middle. Cut the avocado into slices on the first quarter, spread tomato paste on the other, cut the tomato into slices on the third, grate cheese on the last. Fold into a pyramid. Leave the tortilla on the grill or skillet, covered, for a couple of minutes until the cheese is melted and the pita bread is crispy.

Answers to the most common questions

People who have just embarked on the path of a healthy lifestyle usually have many questions, because they have little experience and trusted sources of information. The most common of them are discussed below.

Can I drink tea, coffee and other drinks?

Yes, you can. But it is advisable to leave drinks containing caffeine for 2 hours after meals. This is because some plant compounds in their composition prevent the absorption of many vitamins and minerals.

Another option is to eat them with the least nutritious dish. For example, not with fish and cereal as a side dish, but with oatmeal.

What about your favorite dessert?

Nothing critical will happen if an adherent of a healthy diet allows himself dessert with sugar or French fries 2-3 times a month. Sometimes such days even help to “shake up” the digestive system and make it work more intensely.

How to get protein, fats, carbohydrates?

The best sources of protein are chicken fillet (23 g per 100 g), coho salmon (21 g), shrimp (20 g), eggs (12 g), cottage cheese 5% (21 g); plant sources - peanuts and peanut paste (26 g), lentils and chickpeas (24 g), seed paste (15-19 g), tofu (12 g), cereals (9-14 g).

Sources of fats - vegetable oils (99.9 g per 100 g), nuts, seeds and pastes from them (40-50 g), avocados (14 g), olives and black olives (16 g); fatty fish: salmon, mackerel, herring (10-20 g).

The best sources of carbohydrates are buckwheat (57 g per 100 g), lentils (50 g), apple (10 g).