Losing weight doesn’t have to mean feeling deprived or skipping meals. When I started eating this way, I was shocked by how satisfied I felt throughout the day. I didn’t count every single calorie, I just stuck to a simple plan that kept me full and fueled. Here’s what a typical 1700 calorie day looks like for me – and how I made real, lasting progress.
“This is the first meal plan that didn’t make me feel like I was on a diet.”
🌞 8:30 AM — Breakfast: Energize Your Morning
Breakfast sets the tone for the whole day. You want something that’s filling but light, with fiber and protein to keep you satisfied.
Some of my favorite options:
- Overnight oats with banana, chia seeds & almond milk
- Greek yogurt bowl with berries, flaxseed & granola
- 2 scrambled eggs on whole grain toast with spinach
- Protein smoothie with frozen berries, oat milk & peanut butter
Optional add-on: I sometimes sip an iced matcha latte or a low-calorie boba tea alternative with almond milk.
“I used to skip breakfast, now it’s my favorite meal of the day.”
🍌 11:00 AM — Snack: Keep Hunger at Bay
This snack is about sustaining your energy. Keep it small but satisfying.
Ideas:
- Handful of walnuts & dates (as pictured)
- Apple slices with peanut butter
- Boiled egg with a sprinkle of paprika
- Protein bar (under 200 kcal, check labels!)
🌮 1:00 PM — Lunch: Balanced & Delicious
I always aim for a mix of carbs, protein and veggies here. If it doesn’t feel like “diet food” you’ll actually look forward to it.
Try these combos:
- Whole grain wrap with grilled chicken, lettuce, tomato + banana
- Quinoa salad with chickpeas, cucumbers, feta & olive oil
- Turkey and hummus sandwich on Ezekiel bread + carrot sticks
- Stir-fried tofu with brown rice & mixed veggies
“Lunch used to make me feel sleepy. Now it gives me energy to finish the day strong.”
🍼 5:00 PM — Snack: Light Refuel
This one prevents the 6 PM binge. Choose something that’s tasty but controlled.
Smart picks:
- Protein shake with almond milk and cocoa powder
- Cucumber & hummus
- Rice cake with avocado or cottage cheese
- Activia yogurt (as in the pin!)
🍔 8:00 PM — Dinner: Satisfying But Light
Your last meal should nourish, not weigh you down. I eat around 7:30–8:00 PM and keep it moderate.
Dinner examples:
- Veggie-packed pizza (homemade or light store-bought)
- Baked salmon with roasted sweet potato & asparagus
- Zucchini noodles with turkey meatballs
- Chicken taco bowl with cauliflower rice & black beans
“Dinner doesn’t have to be boring. I make it the most colorful plate of my day.”
🌚 My Secret Weapon
When I started losing weight, one thing made a huge difference I didn’t expect: better sleep. I was waking up more rested, less bloated, and with fewer cravings. That’s when I realized sleep was a missing piece in my weight loss journey.
That’s also when I started using Sleep Lean, a natural nighttime formula I now swear by. It’s designed to help your body burn fat while you sleep by improving your N-REM sleep cycle (the deep, restorative kind).
What I love most is that it feels gentle – I fall asleep easier and I don’t wake up groggy. After a few weeks, I noticed more consistent fat loss and better skin. Plus, it helps reduce late-night cravings, which used to be my biggest weakness.
If you’re doing everything “right” but still not losing weight, your sleep might be the reason.
I take it every night around 9:00 PM. You can learn more about it here.
“Weight loss isn’t just about food. It’s also about how well you recover overnight.”
Final Thoughts This meal plan keeps me full, happy, and on track. I switch up the meals so I never get bored, and I always remind myself: I’m not punishing my body, I’m nourishing it.
If I could give one piece of advice to anyone trying to lose weight: don’t starve yourself. Eat smart, sleep better, and be patient. You’ll get there.
You deserve to feel good in your body again. Start with one small habit. Then another. You’ll be amazed at what consistency can do.
