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 (1725cal, 127g protein, 156g net carbs, 51g fat, 31g fiber per day) cannot be customized.
Day 1
1625cal, 132g protein, 108g net carbs, 63g fat, 27g fiber
2 can(s) (494cal, 36p, 46c, 14f)
1 container (136cal, 6p, 20c, 4f)
1 1/2 serving(s) (589cal, 36p, 14c, 38f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1750cal, 116g protein, 129g net carbs, 67g fat, 38g fiber
1 serving(s) (435cal, 19p, 55c, 9f)
1 serving(s) (121cal, 4p, 10c, 4f)
1 1/4 serving(s) (176cal, 2p, 22c, 8f)
1 1/2 serving(s) (589cal, 36p, 14c, 38f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1675cal, 107g protein, 197g net carbs, 36g fat, 36g fiber
1 serving(s) (435cal, 19p, 55c, 9f)
1 serving(s) (121cal, 4p, 10c, 4f)
1 1/4 serving(s) (176cal, 2p, 22c, 8f)
1 serving(s) (664cal, 31p, 100c, 11f)
1 serving(s) (71cal, 2p, 7c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1750cal, 124g protein, 160g net carbs, 57g fat, 23g fiber
1 1/2 serving(s) (506cal, 23p, 9c, 42f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 serving(s) (664cal, 31p, 100c, 11f)
1 serving(s) (71cal, 2p, 7c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1725cal, 156g protein, 148g net carbs, 43g fat, 32g fiber
4 oz (295cal, 24p, 8c, 15f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
2 serving(s) (185cal, 5p, 34c, 1f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 potato(es) (264cal, 6p, 49c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1725cal, 128g protein, 175g net carbs, 44g fat, 31g fiber
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 serving(s) (121cal, 4p, 10c, 4f)
1 1/2 serving(s) (558cal, 31p, 74c, 12f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1725cal, 128g protein, 175g net carbs, 44g fat, 31g fiber
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 serving(s) (121cal, 4p, 10c, 4f)
1 1/2 serving(s) (558cal, 31p, 74c, 12f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (38 items)
Other
Soy milk yogurt
1 container(s) (150g)
Vegan ranch
1/3 lbs (135mL)
Mixed greens
9 cup (270g)
Vegan meatballs, frozen
27 meatball(s) (810g)
Vegan sausage
2 sausage (200g)
Nutritional yeast
1 tbsp (4g)
Sub roll(s)
3 roll(s) (255g)
Snow peas
3/8 cup (32g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Frank's red hot sauce
10 tbsp (149mL)
Vegetable broth
1 1/2 cup(s) (mL)
Pasta sauce
3/4 jar (24 oz) (531g)
Baked Products
Naan bread
1 piece (90g)
Legumes and Legume Products
Tempeh
1 lbs (454g)
Lentils, raw
1 1/4 cup (240g)
Firm tofu
2/3 lbs (298g)
Fats and Oils
Oil
2 oz (61mL)
Salad dressing
1/2 lbs (225mL)
Beverages
Water
17 cup(s) (4029mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Vegetables and Vegetable Products
Red onion
5/6 medium (2-1/2" dia) (90g)
Cucumber
1 cucumber (8-1/4") (301g)
Romaine lettuce
2 hearts (1000g)
Carrots
2 small (5-1/2" long) (100g)
Tomatoes
3 3/4 medium whole (2-3/5" dia) (458g)
Onion
1/2 medium (2-1/2" dia) (55g)
Garlic
2 clove(s) (6g)
Canned whole tomatoes
1 cup (240g)
Potatoes
1 large (3" to 4-1/4" dia.) (369g)
Frozen corn kernels
1 1/3 cup (181g)
Snacks
Tortilla chips
2 1/2 oz (71g)
Spices and Herbs
Chili powder
1 tbsp (8g)
Ground cumin
1/2 tbsp (3g)
Salt
3 g (3g)
Black pepper
1 dash, ground (0g)
Cereal Grains and Pasta
Dry bulgur wheat
1/2 cup (70g)
Uncooked dry pasta
1/2 lbs (228g)
Meals, Entrees, and Side Dishes
Flavored rice mix
3/4 box (8 oz) (170g)
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
495 cals, 36p, 46c, 14f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Buffalo tempeh with vegan ranch
590 cals, 36p, 14c, 38f (per meal)
6 tbsp (90mL)
3/4 lbs (340g)
6 tbsp (90mL)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with vegan ranch.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
lunch prep - 2 days
1. Lentil chili
435 cals, 19p, 55c, 9f (per meal)
1 tbsp (15mL)
1/2 medium (2-1/2" dia) (55g)
2 clove(s) (6g)
1/2 cup (96g)
1 tbsp (8g)
1/2 tbsp (3g)
2 dash (2g)
1 dash, ground (0g)
1 cup (240g)
1/2 cup (70g)
1 1/2 cup(s) (mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
3. Tossed salad
120 cals, 4p, 10c, 4f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/8 cucumber (8-1/4") (38g)
1/2 hearts (250g)
1/2 small (5-1/2" long) (25g)
1/2 small whole (2-2/5" dia) (46g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
dinner prep - 2 days
1. Spaghetti and meatless meatballs
665 cals, 31p, 100c, 11f (per meal)
6 meatball(s) (180g)
1/2 lbs (228g)
1/2 jar (24 oz) (336g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
2. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
lunch prep - 1 days
1. Buffalo tofu with vegan ranch
505 cals, 23p, 9c, 42f (per meal)
3 tbsp (45mL)
2/3 lbs (298g)
4 tbsp (59mL)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with vegan ranch.
2. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
dinner prep - 1 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Basic baked potato
265 cals, 6p, 49c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
lunch prep - 1 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Corn
185 cals, 5p, 34c, 1f (per meal)
1 1/3 cup (181g)
1
Prepare according to instructions on package.
3. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Vegan meatball sub
700 cals, 42p, 81c, 18f (per meal)
6 meatball(s) (180g)
6 tbsp (98g)
1/2 tbsp (2g)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Tossed salad
120 cals, 4p, 10c, 4f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/8 cucumber (8-1/4") (38g)
1/2 hearts (250g)
1/2 small (5-1/2" long) (25g)
1/2 small whole (2-2/5" dia) (46g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
dinner prep - 2 days
1. Rice pilaf with meatless meatballs
560 cals, 31p, 74c, 12f (per meal)
3/8 cup (32g)
9 cherry tomatoes (153g)
9 meatball(s) (270g)
3/4 box (8 oz) (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and snow peas, and let cook for the remainder of the time. Set aside.
2
Meanwhile prepare vegan meatballs according to package instructions.
3
Plate rice mix and top with vegan meatballs. Serve.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.