1700 Calorie High Protein Meal Plan for CrossFit

salad in bowl as part of 1700 calorie meal plan high protein

When you’re a dietitian who owns a CrossFit gym, you get a LOT of questions about what to eat. So if you’ve asked that very question, hopefully, you’ll find this 1700 calorie high protein meal plan helpful!

This plan is designed to help you feel great in and out of the gym and to help you build muscle while losing or maintaining weight. 

Read on to see my suggestions for meals and snacks. But first, let’s talk about whether this plan is right for you, plus a few other things you need to know.

Is a 1700 Calorie High Protein Meal Plan Right for Me?

Before we get to the nitty-gritty, let me get this out of the way: This might not be the perfect plan for you. 

Your exact calorie and protein needs come down to your weight, your goals, and the amount of muscle you have (among other factors).

I wrote this plan with a couple of hypothetical clients in mind: a 130-pound athlete who wants to maintain her weight or a 150-pound athlete who wants to lean out a bit. 

You might need more calories and protein if you weigh more, or this might be too much food if you weigh less. 

You can estimate your calorie and protein needs for CrossFit using a free online macro calculator.

But if macro math makes your head spin, I can calculate your nutrient needs and (more importantly) design a plan you can stick with for long-term success!

Schedule a 15-minute exploratory call if you’d like to learn more about working with me.

FAQs About This 1700 Calorie High Protein Meal Plan

Feel free to skip this section and go straight to the plan if you’re ready to go. 

But if you’re not quite sure or have questions, stick with me for a minute. I’ll answer some of the most common questions I get when I share meal plans. 

Can I Use This Plan if I Don’t Do CrossFit?

So, you’ve landed on this page but don’t do CrossFit? Can you still follow this plan? 

The quick answer is yes–as long as you need around 1700 calories daily to hit your goals. 

Why High Protein?

I recommend protein intakes ranging from 0.7 to one gram of protein per pound of body weight per day for my CrossFit athletes. 

This recommendation is based on studies suggesting that high-protein diets help with muscle growth and recovery (both key for CrossFitters). 

Not trying to build muscle? You might still want to consider eating more protein-rich foods–especially if you’re trying to lose weight.

Foods that are naturally high in protein tend to be filling, which can help fend off food cravings and snack attacks. 

Higher protein intakes paired with resistance exercise can also help protect against muscle loss during a weight-loss diet. 

And if you don’t think you care about how much muscle you have, consider this: People with more muscle tend to burn more calories at rest, making it easier to maintain or even lose weight

Do I Have to Use Protein Powder?

Convenience is the number one reason to use protein powders. 

Some people (myself included) struggle to hit their daily protein goals without a supplement. 

If you don’t have this problem, then you don’t necessarily need a powder! Eat more protein at meals, or swap the shake for a low-fat, high-protein food like fat-free cottage cheese.

Our 1700 Calorie Meal Plan (High Protein)

Without further adieu, I give you my 1700 calorie high protein meal plan!

This is pretty darn close to how I eat in a day, give or take a few calories, so I can confidently say it’s satisfying and delicious.

Breakfast (7 a.m.)

  • Three eggs, cooked in a quick spritz of olive oil spray
  • 1/4 cup fat-free Feta cheese
  • Three ounces roasted Brussels sprouts (I cook a big batch of these to eat all week)
  • 1 1/2 cups frozen Roasted Potatoes with Peppers and Onions

Nutrition info: 420 calories, 38 g carbohydrates (10 g fiber–yasss!), 33 g protein, 16 g fat

Post-Workout Snack (10:30 a.m.)

  • One scoop whey protein powder (I like Ascent Native Whey or Gainful)
  • 1 cup strawberry halves

Nutrition info: 169 calories, 14 g carbohydrates (4 g fiber), 26 g protein, 1 g fat

Lunch (1 p.m.)

  • Two slices whole wheat bread (such as Dave’s Killer Bread)
  • Four ounces low-sodium deli turkey
  • One slice havarti cheese
  • Two teaspoons mustard
  • Ten cherry tomatoes (I’m obsessed with Lolli Bombs and Honey Bombs)

Nutrition info: 442 calories, 50 g carbohydrates (8 g fiber), 37 g protein, 14 g fat

Dinner (6 p.m.)

  • 4 ounces grilled salmon
  • 3/4 cup wild rice (cooked)
  • Six spears grilled asparagus

Nutrition info: 244 calories, 30 g carbohydrates (4 g fiber),  26 g protein, 3 g fat

Evening Snack (9 p.m.)

  • One cup nonfat Greek yogurt
  • 21 frozen dark sweet cherries (thawed and drained)
  • 16 dark chocolate chips
  • One tablespoon creamy natural peanut butter

Nutrition info: 405 calories, 47 g carbohydrates (3 g fiber), 29 g protein, 12 g fat

Which Brings Us To Our Daily Totals (drumroll, please…)

  • 1680 calories, 179 g carbohydrates (29 g fiber), 151 g protein, 48 g fat
  • 41 percent of calories from carbohydrates, 34 percent of calories from protein, 25 percent of calories from fat
  • 100 percent delicious

Hungry for More Ideas?

Need some more ideas to keep your meal planning easy, tasty, and effective?

Let me do the planning for you!

Here’s how it works:

  • Answer some questions about your goals, body, family, food preferences, and available cooking time.
  • Get weekly meal plans in our nutrition app, including recipes and grocery lists.
  • Don’t like a recipe I send? Swap it for another from my collection or your own. Our app will even tell you the best restaurant options in your area to fit your needs!

Click here to get started today!

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