1700 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 1700 calorie intermittent fasting vegan meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1700cals, 120g protein, 168g net carbs, 40g fat 47g fiber per day) cannot be customized.
Day 1
1700cals, 143g protein, 119g net carbs, 62g fat 24g fiber per day
1 1/2 serving(s) (409cal, 20p, 42c, 11f)
1/2 cup(s) (306cal, 7p, 3c, 29f)
8 oz seitan (595cal, 64p, 38c, 20f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1725cals, 107g protein, 149g net carbs, 61g fat 40g fiber per day
1 1/2 serving(s) (409cal, 20p, 42c, 11f)
1/2 cup(s) (306cal, 7p, 3c, 29f)
1 3/4 serving(s) (637cal, 27p, 98c, 7f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1725cals, 108g protein, 159g net carbs, 51g fat 49g fiber per day
1 serving(s) (538cal, 17p, 50c, 27f)
2 serving(s) (196cal, 8p, 14c, 6f)
2 serving(s) (770cal, 35p, 94c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1725cals, 122g protein, 190g net carbs, 31g fat 47g fiber per day
1 serving(s) (338cal, 28p, 39c, 6f)
2 serving(s) (196cal, 8p, 14c, 6f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
2 serving(s) (770cal, 35p, 94c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1675cals, 118g protein, 181g net carbs, 29g fat 51g fiber per day
1 serving(s) (338cal, 28p, 39c, 6f)
2 serving(s) (196cal, 8p, 14c, 6f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
1 1/4 serving(s) (519cal, 26p, 58c, 8f)
1 serving(s) (76cal, 2p, 5c, 5f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1650cals, 115g protein, 192g net carbs, 21g fat 59g fiber per day
1 1/4 serving(s) (519cal, 26p, 58c, 8f)
1 serving(s) (76cal, 2p, 5c, 5f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1700cals, 128g protein, 183g net carbs, 24g fat 57g fiber per day
1 1/2 serving(s) (427cal, 31p, 51c, 7f)
3 1/2 serving(s) (343cal, 13p, 25c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (43 items)
Nut and Seed Products
Walnuts
14 tbsp, shelled (88g)
Mixed nuts
3 tbsp (25g)
Coconut milk, canned
1/2 cup (120mL)
Legumes and Legume Products
Chickpeas, canned
2 can (933g)
Lentils, raw
4 tbsp (48g)
White beans, canned
2 can(s) (878g)
Black beans
1 2/3 can(s) (732g)
Soy sauce
1 1/4 tbsp (19mL)
Fats and Oils
Oil
2 1/2 oz (76mL)
Salad dressing
10 tbsp (152mL)
Vegetables and Vegetable Products
Garlic
9 2/3 clove(s) (29g)
Kale leaves
4 1/4 cup, chopped (170g)
Fresh parsley
2 1/3 sprigs (2g)
Tomatoes
5 3/4 medium whole (2-3/5" dia) (705g)
Cucumber
1/4 cucumber (8-1/4") (88g)
Onion
2 2/3 medium (2-1/2" dia) (296g)
Romaine lettuce
4 3/4 hearts (2375g)
Carrots
8 1/3 medium (508g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Frozen mixed veggies
1/2 package (10 oz ea) (144g)
Sweet potatoes
5/6 sweetpotato, 5" long (175g)
Tomato paste
5 tsp (27g)
Bell pepper
3/4 medium (89g)
Soups, Sauces, and Gravies
Vegetable broth
7 cup(s) (mL)
Pasta sauce
1/2 jar (24 oz) (336g)
Other
Teriyaki sauce
1/4 lbs (100mL)
Mixed greens
3 cup (90g)
Lentil pasta
1/2 lbs (227g)
Vegan chik'n strips
1/4 lbs (106g)
Cereal Grains and Pasta
Seitan
14 oz (397g)
Brown rice
1/2 cup (101g)
Instant couscous, flavored
5/8 box (5.8 oz) (96g)
Long-grain white rice
6 tbsp (69g)
Spices and Herbs
Black pepper
1 1/2 dash, ground (0g)
Salt
1 1/2 dash (1g)
Ground cumin
3/4 tbsp (5g)
Curry powder
3 dash (1g)
Garlic powder
2 dash (1g)
Beverages
Water
18 cup(s) (4221mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Fruits and Fruit Juices
Lemon juice
1 tbsp (17mL)
Fruit juice
54 2/3 fl oz (1640mL)
Baked Products
Naan bread
1 piece(s) (90g)
lunch prep - 2 days
1. Chickpea & kale soup
409cal, 20p, 42c, 11f (per meal)
1 1/2 can (672g)
1/2 tbsp (8mL)
3 clove(s) (9g)
6 cup(s) (mL)
3 cup, chopped (120g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
dinner prep - 1 days
1. Teriyaki seitan wings
595cal, 64p, 38c, 20f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. Brown rice
172cal, 4p, 35c, 1f (per meal)
4 tbsp (48g)
1 1/2 dash, ground (0g)
1/2 cup(s) (119mL)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Spiced chickpea tabbouleh bowl
637cal, 27p, 98c, 7f (per meal)
2 1/3 sprigs (2g)
5/8 roma tomato (47g)
1/3 cucumber (8-1/4") (88g)
5/8 can (261g)
1 tsp (4mL)
1/2 tsp (1g)
1/3 tsp (1mL)
5/8 box (5.8 oz) (96g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
lunch prep - 1 days
1. Dal with rice
538cal, 17p, 50c, 27f (per meal)
2 tbsp (23g)
3 dash (1g)
4 dash (1g)
2 dash (1g)
1 clove(s) (3g)
1/2 tsp (3mL)
1/4 small (18g)
1/4 cup(s) (59mL)
1/2 cup (120mL)
4 tbsp (48g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package.
2
In a saucepan, add the water and coconut milk and bring to a simmer. Add the lentils and let cook for 20 minutes, covered. Add more water if needed.
3
Meanwhile, in a skillet, heat the oil and add in the oil and garlic and cook until soft. Add in the spices and stir for a minute or two. Set aside.
4
When lentils are done, add in onion mixture and stir until well-combined.
5
Serve over rice.
2. Simple salad with tomatoes and carrots
196cal, 8p, 14c, 6f (per meal)
1 hearts (500g)
1/2 medium (31g)
1 medium whole (2-3/5" dia) (123g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 2 days
1. White bean cassoulet
770cal, 35p, 94c, 16f (per meal)
2 can(s) (878g)
4 clove(s) (12g)
2 tbsp (30mL)
1 cup(s) (mL)
2 medium (2-1/2" dia) (220g)
2 stalk, medium (7-1/2" - 8" long) (80g)
4 large (288g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
lunch prep - 2 days
1. Teriyaki seitan with veggies and rice
338cal, 28p, 39c, 6f (per meal)
4 tbsp (46g)
1/2 package (10 oz ea) (144g)
2 2/3 tbsp (40mL)
1/2 tbsp (8mL)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
3. Simple salad with tomatoes and carrots
196cal, 8p, 14c, 6f (per meal)
2 hearts (1000g)
1 medium (61g)
2 medium whole (2-3/5" dia) (246g)
3 tbsp (45mL)
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 2 days
1. Black bean & sweet potato stew
519cal, 26p, 58c, 8f (per meal)
1 2/3 clove(s) (5g)
5/6 small (58g)
5/6 sweetpotato, 5" long (175g)
5 tsp (27g)
2 1/2 tsp (13mL)
1 1/4 cup, chopped (50g)
2 1/2 tsp (13mL)
1 1/4 tsp (3g)
2 1/2 cup(s) (593mL)
1 2/3 can(s) (732g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
3. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Lentil pasta
505cal, 33p, 61c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
dinner prep - 1 days
1. Chik'n stir fry
427cal, 31p, 51c, 7f (per meal)
3/4 medium (89g)
1/4 lbs (106g)
1 1/2 small (5-1/2" long) (75g)
1 1/4 tbsp (19mL)
1/2 cup(s) (133mL)
1/4 cup (53g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Prepare rice & water according to package instructions (adjust amount of water if needed) and set aside.
2
Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add in chik'n strips and cook until they are cooked through (check package instructions for additional details).
3
Add brown rice and soy sauce into the pan and combine. Heat through for a couple minutes and serve.
2. Simple salad with tomatoes and carrots
343cal, 13p, 25c, 11f (per meal)
1 3/4 hearts (875g)
7/8 medium (53g)
1 3/4 medium whole (2-3/5" dia) (215g)
2 1/2 tbsp (39mL)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.