Comprehensive 7 Day Diet Guide 1700 2000kcal

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Comprehensive 7-Day Diet Guide 1700–2000 kcal  Vegetarian & Non-Vegetarian Options  Science-Based Nutrition This guide is designed around evidence-based nutrition principles. Each day provides balanced meals, high-quality protein, fiber-rich carbohydrates, healthy fats, hydration guidance, and practical meal choices. Target protein intake ranges from approximately 120–140g/day to support satiety, muscle maintenance, recovery, and body composition goals. How to Use This Guide  Choose either the vegetarian or non-vegetarian option for each meal.  Maintain hydration (2.5–3.5 liters daily).  Adjust portions slightly based on hunger, body size, and activity level.  Aim for 7–9 hours of sleep daily.  Include resistance training 3–5 times weekly when possible. Scientific Foundations Protein improves satiety and supports lean muscle mass. Fiber helps regulate appetite and digestive health. Whole foods, minimally processed carbohydrates, healthy fats, and consistent meal timing are associated with better long-term adherence and metabolic health.…