1700 Calorie High-Protein Diet for Weight Loss for Women and Men | 4-Week Plan
1.) First Week of your Diet :
Day 1
Breakfast: Egg White Omelette with Vegetables
- 5 egg whites
- 1 whole egg
- 100g spinach
- 80g mushrooms
- 50g cherry tomatoes
- 1 tablespoon olive oil
- Salt, pepper, garlic
Whisk the egg whites with the whole egg, add the vegetables, and fry as an omelette over medium heat. Season to taste.
Macros: 220 kcal | 28g Protein | 9g Fat | 8g Carbs
Morning Snack: Low-Fat Quark Cup
- 150g low-fat quark
- 1/2 apple (diced)
- 10g walnuts
- Cinnamon
Mix the quark with the diced apple, sprinkle with chopped walnuts and cinnamon.
Macros: 210 kcal | 22g Protein | 6g Fat | 18g Carbs
Lunch: Chicken Breast with Brown Rice and Steamed Broccoli
- 150g chicken breast fillet
- 60g brown rice (dry weight)
- 150g broccoli
- 1 tablespoon olive oil
- Salt, pepper, garlic, lemon
Pan-fry the chicken breast in olive oil, season with salt, pepper, and garlic. Cook the rice, steam or boil the broccoli until al dente. Drizzle with lemon juice.
Macros: 480 kcal | 48g Protein | 10g Fat | 50g Carbs
Dinner: Baked Cod with Vegetables
- 180g cod fillet
- 150g zucchini
- 100g eggplant
- 80g bell pepper
- 1 tablespoon olive oil
- Lemon, oregano, garlic, salt, pepper
Bake the fish in the oven at 180°C (350°F) for 15-20 minutes, season with lemon and oregano. Grill or sauté the vegetables in olive oil.
Macros: 380 kcal | 42g Protein | 12g Fat | 28g Carbs
Evening Snack: Protein Shake
- 25g protein powder (vanilla or chocolate)
- 250ml water or unsweetened almond milk
Mix the protein powder with the liquid.
Macros: 105 kcal | 22g Protein | 1g Fat | 2g Carbs
Daily Total: 1395 kcal | 162g Protein | 38g Fat | 106g Carbs
Day 2
Breakfast: Low-Calorie Porridge
- 40g rolled oats
- 200ml unsweetened almond milk
- 1/2 banana
- 5g chia seeds
- Cinnamon
Cook the oats in the almond milk, add the sliced banana, chia seeds, and cinnamon.
Macros: 240 kcal | 8g Protein | 6g Fat | 40g Carbs
Morning Snack: Greek Yogurt with Berries
- 150g low-fat Greek yogurt (2%)
- 80g frozen mixed berries
- 10g almonds
Mix the yogurt with the berries, sprinkle with chopped almonds.
Macros: 180 kcal | 16g Protein | 6g Fat | 18g Carbs
Lunch: Turkey Breast with Sweet Potato and Green Beans
- 160g turkey breast
- 120g sweet potato
- 120g green beans
- 1 tablespoon olive oil
- Salt, pepper, rosemary
Pan-fry the turkey breast. Dice the sweet potato and bake in the oven at 200°C (400°F) for 20 minutes. Steam or sauté the green beans in olive oil.
Macros: 450 kcal | 46g Protein | 10g Fat | 46g Carbs
Dinner: Tuna Salad
- 150g canned tuna (in water)
- 100g iceberg lettuce
- 80g cherry tomatoes
- 60g cucumber
- 50g canned corn
- 1 tablespoon olive oil
- Lemon juice, salt, pepper
Mix all ingredients in a bowl, dress with olive oil and lemon juice.
Macros: 310 kcal | 38g Protein | 10g Fat | 20g Carbs
Evening Snack: Low-Fat Quark with Cinnamon
- 100g low-fat quark
- Cinnamon, sweetener (optional)
Mix the quark until smooth, season with cinnamon.
Macros: 80 kcal | 16g Protein | 1g Fat | 4g Carbs
Daily Total: 1260 kcal | 124g Protein | 33g Fat | 128g Carbs
Day 3
Breakfast: Protein Pancakes
- 3 egg whites
- 1 whole egg
- 30g ground rolled oats
- 20g protein powder
- 80g blueberries
- Cinnamon
Mix the eggs with the ground oats and protein powder, fry into small pancakes. Serve with blueberries.
Macros: 310 kcal | 35g Protein | 8g Fat | 28g Carbs
Morning Snack: Cottage Cheese with Apple
- 120g cottage cheese
- 1 medium apple
- Cinnamon
Mix the cottage cheese with the diced apple, sprinkle with cinnamon.
Macros: 180 kcal | 18g Protein | 3g Fat | 22g Carbs
Lunch: Chicken Curry with Couscous
- 150g chicken breast
- 60g couscous (dry weight)
- 100g carrot
- 80g broccoli
- 1 tablespoon light coconut milk
- Curry powder, turmeric, garlic
Dice and sauté the chicken breast, add the spices and coconut milk. Pour boiling water over the couscous and let stand for 5 minutes. Steam the vegetables.
Macros: 460 kcal | 48g Protein | 8g Fat | 52g Carbs
Dinner: Salmon on a Bed of Vegetables
- 130g salmon fillet
- 150g zucchini
- 100g carrot
- 1 tablespoon olive oil
- Lemon, dill, salt, pepper
Bake the salmon in the oven with lemon and dill. Grill or sauté the vegetables in a pan.
Macros: 360 kcal | 32g Protein | 18g Fat | 18g Carbs
Evening Snack: Protein Shake
Macros: 105 kcal | 22g Protein | 1g Fat | 2g Carbs
(Same recipe as Day 1 evening snack.)
Daily Total: 1415 kcal | 155g Protein | 38g Fat | 122g Carbs
Day 4
Breakfast: Scrambled Eggs with Whole Wheat Bread
- 4 egg whites
- 1 whole egg
- 1 slice whole wheat bread
- 50g cherry tomatoes
- Salt, pepper
Make scrambled eggs from the eggs, toast the bread, serve with tomatoes.
Macros: 240 kcal | 24g Protein | 7g Fat | 22g Carbs
Morning Snack: Low-Fat Quark Cup
Macros: 210 kcal | 22g Protein | 6g Fat | 18g Carbs
(Same recipe as Day 1 morning snack.)
Lunch: Pork Loin with Bulgur and Vegetables
- 140g lean pork loin
- 60g bulgur (dry weight)
- 100g bell pepper
- 80g zucchini
- 1 tablespoon olive oil
- Oregano, garlic, salt, pepper
Pan-fry the pork, cook the bulgur. Sauté the vegetables in olive oil with spices.
Macros: 475 kcal | 44g Protein | 12g Fat | 50g Carbs
Dinner: Baked Fish with Arugula Salad
- 160g white fish fillet (tilapia or trout)
- 100g arugula
- 80g cherry tomatoes
- 50g cucumber
- 1 tablespoon olive oil
- Balsamic vinegar, salt, pepper
Bake or pan-fry the fish. Mix the salad with all the vegetables, dress with olive oil and balsamic vinegar.
Macros: 300 kcal | 36g Protein | 12g Fat | 10g Carbs
Evening Snack: Hard-boiled Eggs
- 2 hard-boiled eggs
- Salt, pepper
Macros: 140 kcal | 12g Protein | 10g Fat | 2g Carbs
Daily Total: 1365 kcal | 138g Protein | 47g Fat | 102g Carbs
Day 5
Breakfast: Egg White Omelette with Vegetables
Macros: 220 kcal | 28g Protein | 9g Fat | 8g Carbs
(Same recipe as Day 1 breakfast.)
Morning Snack: Greek Yogurt with Berries
Macros: 180 kcal | 16g Protein | 6g Fat | 18g Carbs
(Same recipe as Day 2 morning snack.)
Lunch: Chicken Breast with Brown Rice and Steamed Broccoli
Macros: 480 kcal | 48g Protein | 10g Fat | 50g Carbs
(Same recipe as Day 1 lunch.)
Dinner: Turkey Vegetable Stir-fry
- 160g turkey breast
- 100g broccoli
- 80g bell pepper
- 60g carrot
- 1 tablespoon soy sauce
- Ginger, garlic
Cut the turkey into strips and stir-fry in a wok, add the vegetables and soy sauce, stir-fry for another 5 minutes.
Macros: 320 kcal | 46g Protein | 8g Fat | 22g Carbs
Evening Snack: Protein Shake
Macros: 105 kcal | 22g Protein | 1g Fat | 2g Carbs
(Same recipe as Day 1 evening snack.)
Daily Total: 1305 kcal | 160g Protein | 34g Fat | 100g Carbs
Day 6
Breakfast: Low-Calorie Porridge
Macros: 240 kcal | 8g Protein | 6g Fat | 40g Carbs
(Same recipe as Day 2 breakfast.)
Morning Snack: Cottage Cheese with Apple
Macros: 180 kcal | 18g Protein | 3g Fat | 22g Carbs
(Same recipe as Day 3 morning snack.)
Lunch: Salmon with Brown Rice and Asparagus
- 130g salmon fillet
- 60g brown rice (dry weight)
- 120g green asparagus
- 1 tablespoon olive oil
- Lemon, dill, salt, pepper
Bake the salmon in the oven, cook the rice, steam or sauté the asparagus in olive oil.
Macros: 490 kcal | 40g Protein | 18g Fat | 48g Carbs
Dinner: Tuna Salad
Macros: 310 kcal | 38g Protein | 10g Fat | 20g Carbs
(Same recipe as Day 2 dinner.)
Evening Snack: Low-Fat Quark with Cinnamon
Macros: 80 kcal | 16g Protein | 1g Fat | 4g Carbs
(Same recipe as Day 2 evening snack.)
Daily Total: 1300 kcal | 120g Protein | 38g Fat | 134g Carbs
Day 7
Breakfast: Protein Pancakes
Macros: 310 kcal | 35g Protein | 8g Fat | 28g Carbs
(Same recipe as Day 3 breakfast.)
Morning Snack: Low-Fat Quark Cup
Macros: 210 kcal | 22g Protein | 6g Fat | 18g Carbs
(Same recipe as Day 1 morning snack.)
Lunch: Turkey Breast with Sweet Potato and Green Beans
Macros: 450 kcal | 46g Protein | 10g Fat | 46g Carbs
(Same recipe as Day 2 lunch.)
Dinner: Baked Cod with Vegetables
Macros: 380 kcal | 42g Protein | 12g Fat | 28g Carbs
(Same recipe as Day 1 dinner.)
Evening Snack: Hard-boiled Eggs
Macros: 140 kcal | 12g Protein | 10g Fat | 2g Carbs
(Same recipe as Day 4 evening snack.)
Daily Total: 1490 kcal | 157g Protein | 46g Fat | 122g Carbs
2.) Second week of the plan :
To access the next three weeks of the menu and the full 4-week plan, join us in the GetFIT App. In the app, you don’t just get the complete meal plan — we also calculate a personalized calorie target tailored precisely to your body’s needs.
You can track your calorie intake, as well as your protein, fat, and carbohydrate consumption. Hundreds of recipes, meal plans, workout programs, and e-books are available to you. As a new user, you can try it for free.
If you’re already a premium member, scroll down and check out the other weeks below this text!
Lose weight, build muscle with GetFIT App!
Day 1
Breakfast: Scrambled Eggs with Whole Wheat Bread
Macros: 240 kcal | 24g Protein | 7g Fat | 22g Carbs
(You had this on Day 4 of the first week of the plan.)
Morning Snack: Protein Smoothie
- 20g protein powder
- 150ml unsweetened almond milk
- 80g frozen strawberries
- 50g spinach
- Ice
Blend all ingredients until smooth.
Macros: 130 kcal | 20g Protein | 2g Fat | 10g Carbs
Lunch: Indian-Style Chicken with Quinoa
- 150g chicken breast
- 60g quinoa (dry weight)
- 100g carrot
- 80g broccoli
- 1 tablespoon light coconut milk
- Garam masala, turmeric, ginger
Sauté the chicken breast with spices, add the coconut milk. Cook the quinoa, steam the vegetables.
Macros: 470 kcal | 50g Protein | 10g Fat | 48g Carbs
Dinner: Salmon on a Bed of Vegetables
Macros: 360 kcal | 32g Protein | 18g Fat | 18g Carbs
(You had this on Day 3 of the first week of the plan.)
Evening Snack: Low-Fat Quark with Cinnamon
Macros: 80 kcal | 16g Protein | 1g Fat | 4g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1280 kcal | 142g Protein | 38g Fat | 102g Carbs
Day 2
Breakfast: Low-Calorie Porridge
Macros: 240 kcal | 8g Protein | 6g Fat | 40g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Greek Yogurt with Berries
Macros: 180 kcal | 16g Protein | 6g Fat | 18g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Chicken Breast with Brown Rice and Steamed Broccoli
Macros: 480 kcal | 48g Protein | 10g Fat | 50g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Baked Fish with Arugula Salad
Macros: 300 kcal | 36g Protein | 12g Fat | 10g Carbs
(You had this on Day 4 of the first week of the plan.)
Evening Snack: Protein Shake
Macros: 105 kcal | 22g Protein | 1g Fat | 2g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 1305 kcal | 130g Protein | 35g Fat | 120g Carbs
Day 3
Breakfast: Protein Pancakes
Macros: 310 kcal | 35g Protein | 8g Fat | 28g Carbs
(You had this on Day 3 of the first week of the plan.)
Morning Snack: Cottage Cheese with Apple
Macros: 180 kcal | 18g Protein | 3g Fat | 22g Carbs
(You had this on Day 3 of the first week of the plan.)
Lunch: Turkey Breast with Sweet Potato and Green Beans
Macros: 450 kcal | 46g Protein | 10g Fat | 46g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Tuna Salad
Macros: 310 kcal | 38g Protein | 10g Fat | 20g Carbs
(You had this on Day 2 of the first week of the plan.)
Evening Snack: Hard-boiled Eggs
Macros: 140 kcal | 12g Protein | 10g Fat | 2g Carbs
(You had this on Day 4 of the first week of the plan.)
Daily Total: 1390 kcal | 149g Protein | 41g Fat | 118g Carbs
Day 4
Breakfast: Egg White Omelette with Vegetables
Macros: 220 kcal | 28g Protein | 9g Fat | 8g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Low-Fat Quark Cup
Macros: 210 kcal | 22g Protein | 6g Fat | 18g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Chicken Curry with Couscous
Macros: 460 kcal | 48g Protein | 8g Fat | 52g Carbs
(You had this on Day 3 of the first week of the plan.)
Dinner: Baked Cod with Vegetables
Macros: 380 kcal | 42g Protein | 12g Fat | 28g Carbs
(You had this on Day 1 of the first week of the plan.)
Evening Snack: Protein Shake
Macros: 105 kcal | 22g Protein | 1g Fat | 2g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 1375 kcal | 162g Protein | 36g Fat | 108g Carbs
Day 5
Breakfast: Scrambled Eggs with Whole Wheat Bread
Macros: 240 kcal | 24g Protein | 7g Fat | 22g Carbs
(You had this on Day 4 of the first week of the plan.)
Morning Snack: Protein Smoothie
Macros: 130 kcal | 20g Protein | 2g Fat | 10g Carbs
(You had this on Day 1 of the second week of the plan.)
Lunch: Pork Loin with Bulgur and Vegetables
Macros: 475 kcal | 44g Protein | 12g Fat | 50g Carbs
(You had this on Day 4 of the first week of the plan.)
Dinner: Turkey Vegetable Stir-fry
Macros: 320 kcal | 46g Protein | 8g Fat | 22g Carbs
(You had this on Day 5 of the first week of the plan.)
Evening Snack: Low-Fat Quark with Cinnamon
Macros: 80 kcal | 16g Protein | 1g Fat | 4g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1245 kcal | 150g Protein | 30g Fat | 108g Carbs
Day 6
Breakfast: Low-Calorie Porridge
Macros: 240 kcal | 8g Protein | 6g Fat | 40g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Greek Yogurt with Berries
Macros: 180 kcal | 16g Protein | 6g Fat | 18g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Salmon with Brown Rice and Asparagus
Macros: 490 kcal | 40g Protein | 18g Fat | 48g Carbs
(You had this on Day 6 of the first week of the plan.)
Dinner: Baked Fish with Arugula Salad
Macros: 300 kcal | 36g Protein | 12g Fat | 10g Carbs
(You had this on Day 4 of the first week of the plan.)
Evening Snack: Protein Shake
Macros: 105 kcal | 22g Protein | 1g Fat | 2g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 1315 kcal | 122g Protein | 43g Fat | 118g Carbs
Day 7
Breakfast: Protein Pancakes
Macros: 310 kcal | 35g Protein | 8g Fat | 28g Carbs
(You had this on Day 3 of the first week of the plan.)
Morning Snack: Cottage Cheese with Apple
Macros: 180 kcal | 18g Protein | 3g Fat | 22g Carbs
(You had this on Day 3 of the first week of the plan.)
Lunch: Indian-Style Chicken with Quinoa
Macros: 470 kcal | 50g Protein | 10g Fat | 48g Carbs
(You had this on Day 1 of the second week of the plan.)
Dinner: Tuna Salad
Macros: 310 kcal | 38g Protein | 10g Fat | 20g Carbs
(You had this on Day 2 of the first week of the plan.)
Evening Snack: Hard-boiled Eggs
Macros: 140 kcal | 12g Protein | 10g Fat | 2g Carbs
(You had this on Day 4 of the first week of the plan.)
Daily Total: 1410 kcal | 153g Protein | 41g Fat | 120g Carbs
3.) Third Week of the Plan :
Day 1
Breakfast: Egg White Omelette with Vegetables
Macros: 220 kcal | 28g Protein | 9g Fat | 8g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Low-Fat Quark Cup
Macros: 210 kcal | 22g Protein | 6g Fat | 18g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Thai-Style Chicken with Jasmine Rice
- 150g chicken breast
- 60g jasmine rice (dry weight)
- 100g broccoli
- 80g bell pepper
- 1 tablespoon soy sauce
- Ginger, garlic, chili
Stir-fry the chicken breast in a wok, add the vegetables and soy sauce. Cook the rice separately.
Macros: 485 kcal | 50g Protein | 8g Fat | 54g Carbs
Dinner: Baked Cod with Vegetables
Macros: 380 kcal | 42g Protein | 12g Fat | 28g Carbs
(You had this on Day 1 of the first week of the plan.)
Evening Snack: Protein Shake
Macros: 105 kcal | 22g Protein | 1g Fat | 2g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 1400 kcal | 164g Protein | 36g Fat | 110g Carbs
Day 2
Breakfast: Low-Calorie Porridge
Macros: 240 kcal | 8g Protein | 6g Fat | 40g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Greek Yogurt with Berries
Macros: 180 kcal | 16g Protein | 6g Fat | 18g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Turkey Breast with Sweet Potato and Green Beans
Macros: 450 kcal | 46g Protein | 10g Fat | 46g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Salmon on a Bed of Vegetables
Macros: 360 kcal | 32g Protein | 18g Fat | 18g Carbs
(You had this on Day 3 of the first week of the plan.)
Evening Snack: Low-Fat Quark with Cinnamon
Macros: 80 kcal | 16g Protein | 1g Fat | 4g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1310 kcal | 118g Protein | 41g Fat | 126g Carbs
Day 3
Breakfast: Protein Pancakes
Macros: 310 kcal | 35g Protein | 8g Fat | 28g Carbs
(You had this on Day 3 of the first week of the plan.)
Morning Snack: Cottage Cheese with Apple
Macros: 180 kcal | 18g Protein | 3g Fat | 22g Carbs
(You had this on Day 3 of the first week of the plan.)
Lunch: Chicken Breast with Brown Rice and Steamed Broccoli
Macros: 480 kcal | 48g Protein | 10g Fat | 50g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Tuna Salad
Macros: 310 kcal | 38g Protein | 10g Fat | 20g Carbs
(You had this on Day 2 of the first week of the plan.)
Evening Snack: Hard-boiled Eggs
Macros: 140 kcal | 12g Protein | 10g Fat | 2g Carbs
(You had this on Day 4 of the first week of the plan.)
Daily Total: 1420 kcal | 151g Protein | 41g Fat | 122g Carbs
Day 4
Breakfast: Scrambled Eggs with Whole Wheat Bread
Macros: 240 kcal | 24g Protein | 7g Fat | 22g Carbs
(You had this on Day 4 of the first week of the plan.)
Morning Snack: Protein Smoothie
Macros: 130 kcal | 20g Protein | 2g Fat | 10g Carbs
(You had this on Day 1 of the second week of the plan.)
Lunch: Indian-Style Chicken with Quinoa
Macros: 470 kcal | 50g Protein | 10g Fat | 48g Carbs
(You had this on Day 1 of the second week of the plan.)
Dinner: Baked Fish with Arugula Salad
Macros: 300 kcal | 36g Protein | 12g Fat | 10g Carbs
(You had this on Day 4 of the first week of the plan.)
Evening Snack: Protein Shake
Macros: 105 kcal | 22g Protein | 1g Fat | 2g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 1245 kcal | 152g Protein | 32g Fat | 92g Carbs
Day 5
Breakfast: Egg White Omelette with Vegetables
Macros: 220 kcal | 28g Protein | 9g Fat | 8g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Low-Fat Quark Cup
Macros: 210 kcal | 22g Protein | 6g Fat | 18g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Chicken Curry with Couscous
Macros: 460 kcal | 48g Protein | 8g Fat | 52g Carbs
(You had this on Day 3 of the first week of the plan.)
Dinner: Turkey Vegetable Stir-fry
Macros: 320 kcal | 46g Protein | 8g Fat | 22g Carbs
(You had this on Day 5 of the first week of the plan.)
Evening Snack: Low-Fat Quark with Cinnamon
Macros: 80 kcal | 16g Protein | 1g Fat | 4g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1290 kcal | 160g Protein | 32g Fat | 104g Carbs
Day 6
Breakfast: Low-Calorie Porridge
Macros: 240 kcal | 8g Protein | 6g Fat | 40g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Greek Yogurt with Berries
Macros: 180 kcal | 16g Protein | 6g Fat | 18g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Thai-Style Chicken with Jasmine Rice
Macros: 485 kcal | 50g Protein | 8g Fat | 54g Carbs
(You had this on Day 1 of the third week of the plan.)
Dinner: Baked Cod with Vegetables
Macros: 380 kcal | 42g Protein | 12g Fat | 28g Carbs
(You had this on Day 1 of the first week of the plan.)
Evening Snack: Hard-boiled Eggs
Macros: 140 kcal | 12g Protein | 10g Fat | 2g Carbs
(You had this on Day 4 of the first week of the plan.)
Daily Total: 1425 kcal | 128g Protein | 42g Fat | 142g Carbs
Day 7
Breakfast: Protein Pancakes
Macros: 310 kcal | 35g Protein | 8g Fat | 28g Carbs
(You had this on Day 3 of the first week of the plan.)
Morning Snack: Cottage Cheese with Apple
Macros: 180 kcal | 18g Protein | 3g Fat | 22g Carbs
(You had this on Day 3 of the first week of the plan.)
Lunch: Pork Loin with Bulgur and Vegetables
Macros: 475 kcal | 44g Protein | 12g Fat | 50g Carbs
(You had this on Day 4 of the first week of the plan.)
Dinner: Salmon on a Bed of Vegetables
Macros: 360 kcal | 32g Protein | 18g Fat | 18g Carbs
(You had this on Day 3 of the first week of the plan.)
Evening Snack: Protein Shake
Macros: 105 kcal | 22g Protein | 1g Fat | 2g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 1430 kcal | 151g Protein | 42g Fat | 120g Carbs
4.) Fourth week of the Plan
Day 1
Breakfast: Egg White Omelette with Vegetables
Macros: 220 kcal | 28g Protein | 9g Fat | 8g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Low-Fat Quark Cup
Macros: 210 kcal | 22g Protein | 6g Fat | 18g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Salmon with Brown Rice and Asparagus
Macros: 490 kcal | 40g Protein | 18g Fat | 48g Carbs
(You had this on Day 6 of the first week of the plan.)
Dinner: Turkey Vegetable Stir-fry
Macros: 320 kcal | 46g Protein | 8g Fat | 22g Carbs
(You had this on Day 5 of the first week of the plan.)
Evening Snack: Protein Shake
Macros: 105 kcal | 22g Protein | 1g Fat | 2g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 1345 kcal | 158g Protein | 42g Fat | 98g Carbs
Day 2
Breakfast: Low-Calorie Porridge
Macros: 240 kcal | 8g Protein | 6g Fat | 40g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Greek Yogurt with Berries
Macros: 180 kcal | 16g Protein | 6g Fat | 18g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Indian-Style Chicken with Quinoa
Macros: 470 kcal | 50g Protein | 10g Fat | 48g Carbs
(You had this on Day 1 of the second week of the plan.)
Dinner: Baked Fish with Arugula Salad
Macros: 300 kcal | 36g Protein | 12g Fat | 10g Carbs
(You had this on Day 4 of the first week of the plan.)
Evening Snack: Low-Fat Quark with Cinnamon
Macros: 80 kcal | 16g Protein | 1g Fat | 4g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1270 kcal | 126g Protein | 35g Fat | 120g Carbs
Day 3
Breakfast: Protein Pancakes
Macros: 310 kcal | 35g Protein | 8g Fat | 28g Carbs
(You had this on Day 3 of the first week of the plan.)
Morning Snack: Cottage Cheese with Apple
Macros: 180 kcal | 18g Protein | 3g Fat | 22g Carbs
(You had this on Day 3 of the first week of the plan.)
Lunch: Chicken Breast with Brown Rice and Steamed Broccoli
Macros: 480 kcal | 48g Protein | 10g Fat | 50g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Tuna Salad
Macros: 310 kcal | 38g Protein | 10g Fat | 20g Carbs
(You had this on Day 2 of the first week of the plan.)
Evening Snack: Hard-boiled Eggs
Macros: 140 kcal | 12g Protein | 10g Fat | 2g Carbs
(You had this on Day 4 of the first week of the plan.)
Daily Total: 1420 kcal | 151g Protein | 41g Fat | 122g Carbs
Day 4
Breakfast: Scrambled Eggs with Whole Wheat Bread
Macros: 240 kcal | 24g Protein | 7g Fat | 22g Carbs
(You had this on Day 4 of the first week of the plan.)
Morning Snack: Protein Smoothie
Macros: 130 kcal | 20g Protein | 2g Fat | 10g Carbs
(You had this on Day 1 of the second week of the plan.)
Lunch: Turkey Breast with Sweet Potato and Green Beans
Macros: 450 kcal | 46g Protein | 10g Fat | 46g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Baked Cod with Vegetables
Macros: 380 kcal | 42g Protein | 12g Fat | 28g Carbs
(You had this on Day 1 of the first week of the plan.)
Evening Snack: Protein Shake
Macros: 105 kcal | 22g Protein | 1g Fat | 2g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 1305 kcal | 154g Protein | 32g Fat | 108g Carbs
Day 5
Breakfast: Egg White Omelette with Vegetables
Macros: 220 kcal | 28g Protein | 9g Fat | 8g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Low-Fat Quark Cup
Macros: 210 kcal | 22g Protein | 6g Fat | 18g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Thai-Style Chicken with Jasmine Rice
Macros: 485 kcal | 50g Protein | 8g Fat | 54g Carbs
(You had this on Day 1 of the third week of the plan.)
Dinner: Salmon on a Bed of Vegetables
Macros: 360 kcal | 32g Protein | 18g Fat | 18g Carbs
(You had this on Day 3 of the first week of the plan.)
Evening Snack: Low-Fat Quark with Cinnamon
Macros: 80 kcal | 16g Protein | 1g Fat | 4g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1355 kcal | 148g Protein | 42g Fat | 102g Carbs
Day 6
Breakfast: Low-Calorie Porridge
Macros: 240 kcal | 8g Protein | 6g Fat | 40g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Greek Yogurt with Berries
Macros: 180 kcal | 16g Protein | 6g Fat | 18g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Chicken Curry with Couscous
Macros: 460 kcal | 48g Protein | 8g Fat | 52g Carbs
(You had this on Day 3 of the first week of the plan.)
Dinner: Baked Fish with Arugula Salad
Macros: 300 kcal | 36g Protein | 12g Fat | 10g Carbs
(You had this on Day 4 of the first week of the plan.)
Evening Snack: Hard-boiled Eggs
Macros: 140 kcal | 12g Protein | 10g Fat | 2g Carbs
(You had this on Day 4 of the first week of the plan.)
Daily Total: 1320 kcal | 120g Protein | 42g Fat | 122g Carbs
Day 7
Breakfast: Protein Pancakes
Macros: 310 kcal | 35g Protein | 8g Fat | 28g Carbs
(You had this on Day 3 of the first week of the plan.)
Morning Snack: Cottage Cheese with Apple
Macros: 180 kcal | 18g Protein | 3g Fat | 22g Carbs
(You had this on Day 3 of the first week of the plan.)
Lunch: Pork Loin with Bulgur and Vegetables
Macros: 475 kcal | 44g Protein | 12g Fat | 50g Carbs
(You had this on Day 4 of the first week of the plan.)
Dinner: Turkey Vegetable Stir-fry
Macros: 320 kcal | 46g Protein | 8g Fat | 22g Carbs
(You had this on Day 5 of the first week of the plan.)
Evening Snack: Protein Shake
Macros: 105 kcal | 22g Protein | 1g Fat | 2g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 1390 kcal | 165g Protein | 31g Fat | 124g Carbs
Important Note: This 4-week diet recommendation is for informational purposes only and is not equally suitable for everyone. How well this plan fits you depends on your gender, body weight, muscle mass, age, and activity level. (For example, a 32-year-old 80 kg man has completely different caloric needs than a 47-year-old 65 kg woman.)
Calculate how many calories you need with our calorie calculator here in the app – this way you can easily check which diet plan is suitable for you and how many calories you need per day.
Always make sure you don't end up in too large a calorie deficit or surplus, don't starve yourself, and don't overeat – neither extreme is healthy.
Your Grocery List for the Month
We’re leaving the full monthly shopping list for this meal plan here as a preview – join our app now and get access to the previous 3 weeks of the diet as well! Lose fat, build muscle, and reach your goal without suffering!
Shopping List (for 4 Weeks)
Dairy Products and Eggs
- 50 whole eggs
- 2 liters liquid egg whites (or an additional 80 eggs, using only the whites)
- 2 kg low-fat quark
- 1 kg low-fat Greek yogurt (2%)
- 800g cottage cheese
- 1 liter unsweetened almond milk
Meat and Fish
- 3.5 kg chicken breast fillet
- 1.2 kg turkey breast
- 600g lean pork loin
- 1.2 kg cod fillet
- 800g white fish fillet (tilapia or trout)
- 900g salmon fillet
- 600g canned tuna (in water)
Grains and Bakery Items
- 800g rolled oats
- 800g brown rice
- 400g jasmine rice
- 400g quinoa
- 400g bulgur
- 400g couscous
- 1 loaf whole wheat bread (or more, depending on freshness)
Protein Powder and Supplements
- 800g protein powder (vanilla or chocolate)
- 100g chia seeds
Vegetables
- 2 kg sweet potato
- 2 kg broccoli
- 1 kg green beans
- 1.5 kg zucchini
- 1 kg bell peppers (mixed)
- 1.5 kg carrots
- 800g mushrooms (button mushrooms)
- 1 kg cherry tomatoes
- 1.5 kg spinach (fresh or frozen)
- 800g eggplant
- 500g arugula
- 400g green asparagus
- 500g iceberg lettuce
- 600g cucumber
- 10 onions
- 2 heads of garlic
Fruits
- 10 bananas
- 10 apples
- 500g strawberries (fresh or frozen)
- 500g mixed berries (frozen)
- 500g blueberries (frozen)
- 3 lemons
Nuts and Seeds
- 300g almonds
- 200g walnuts
Oils, Sauces, and Other Items
- 500 ml olive oil
- 200 ml soy sauce
- 100 ml light coconut milk
- Salt, pepper
- Garlic powder
- Oregano
- Rosemary
- Dill
- Cinnamon
- Curry powder
- Turmeric
- Ginger
- Garam masala
- Chili
- Balsamic vinegar
- Sweetener (optional)
- 200g canned corn
In Summary - Why is this diet effective?
How to Continue Your Diet in the Following Weeks
Congratulations if you have completed this 4-week diet plan! This 1700-calorie high-protein program is an excellent starting point for weight loss, but it's important to understand that there is no diet that works the same for everyone.
Why is this?
Because every person has different daily caloric needs. This depends on your body type, your weight, your muscle mass, your age, your gender, and your goals. Two people with the same body weight can require completely different amounts of calories.
Examples of the Differences:
Let's take, for example, a 28-year-old woman who weighs 68 kg (150 lbs), is 162 cm (5'4") tall, works in an office, and wants to lose weight. Her daily caloric need for weight loss would be approximately 1400-1500 kcal. If she follows this 1700-calorie diet, she will lose weight more slowly because this is more calories than she needs.
On the other hand, let's consider a 32-year-old man who weighs 85 kg (187 lbs), is 178 cm (5'10") tall, leads an active lifestyle, and also wants to lose weight. In his case, the daily caloric need for weight loss could be as high as 2200-2400 kcal. If he follows this 1700-calorie plan, he will be in too large a calorie deficit, which can lead to fatigue, muscle loss, and a slower metabolism in the long run.
Or take a third example: a 24-year-old woman with a slender build, who weighs 52 kg (115 lbs), is 165 cm (5'5") tall, and wants to build muscle mass. In her case, she needs a calorie surplus, perhaps 2000-2200 kcal per day, to build muscle. This 1700-calorie plan would be too little for her.
This diet may contain too few calories for you, especially if you are a man, lead an active lifestyle, or have a higher body mass. 1700 calories may be suitable for many women, but for men, it often proves to be insufficient for long-term results and maintaining a healthy metabolism.
Therefore, we recommend calculating your precise daily calorie goal with the GetFIT App.
By completing a short quiz, you will receive your personalized daily calorie and protein goal, set precisely according to your body and goals. The quiz is very quick, and based on your answers, you will immediately see how much you should eat each day to achieve your goal.
The GetFIT App not only helps determine your calorie goal but also has many other features: hundreds of high-protein recipes, easy calorie tracking with your Food Diary, varied diet plans, workout programs, and much more.
A Few Extra Tips for Successful Weight Loss:
- Track your calorie intake: Use our app to see exactly how much you are eating. Many people underestimate or overestimate their calorie intake and therefore don't see results.
- Drink enough water: 2-3 liters of water per day helps with metabolism, reduces hunger pangs, and improves your overall well-being.
- Get enough sleep: A minimum of 7-8 hours of sleep is essential. Sleep deprivation increases stress hormone levels, intensifies hunger, and slows down weight loss.
- Be patient: Sustainable weight loss is 0.5-0.8 kg (1-1.7 lbs) per week. If you are losing weight faster than this, you are in too large a deficit, which can lead to muscle loss.
This diet is a very good starting point, but the truly effective solution is following personalized calorie and macro goals. Start working on your own customized plan with the GetFIT App and achieve lasting results!
