Though the idea of a 1,700-calorie diet may seem daunting to someone who has been living on far more, it can actually be done easily and deliciously with proper planning. It is best to spread calories over the day strategically. Aim for 600 calories in the morning, 600 calories in the afternoon, and 500 calories in the evening.
Morning
No doubt you've heard it before: Breakfast is the most important meal of the day. This is the meal that will fuel your body to get through the rest of the day. Pick something filling and nutritious. A bowl of healthy whole grain cereal with skim milk and a banana will run about 200 calories. This leaves more room for mid-morning snacks. A cup of yogurt usually runs between 100 to 200 calories. Scramble some egg whites with a slice of white American cheese for about 100 calories. Add a serving of turkey sausage for another 100 calories. Add two slices of whole wheat toast with light butter for about 200 calories.
Afternoon
Although society may tell us differently, lunch should be a bigger meal than dinner. You're still fueling your body for the remainder of the day. Pick something with protein. Many chain restaurants now make many lunch items in the 400-to-500-calorie range.
Making a meal at home or buying elsewhere? Salad with grilled chicken and a light salad dressing is smart choice. Vegetarian? Substitute tofu instead. If you're a snacker, be sure to leave room for a light snack such as a piece of fruit or a small bag of pretzels later in the afternoon. Drink lots of water throughout the day--it's hydrating and filling.
Evening
Your body needs the least amount of calories as the day is winding down. For dinner, select grilled fish with a side of vegetables or a small bowl of whole wheat pasta. Check the frozen section of the market for vegetable sides that can be steamed in the microwave. Craving something sweet after dinner? Have a fun size candy bar or a few dark chocolate-dipped strawberries.
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