1700 calorie vegan meal plan
In just a few clicks, generate your own 1700 calorie 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 (1700cal, 124g protein, 161g net carbs, 44g fat, 39g fiber per day) cannot be customized.
Day 1
1700cal, 134g protein, 160g net carbs, 42g fat, 34g fiber
1 serving(s) (224cal, 17p, 25c, 5f)
1 serving(s) (342cal, 31p, 16c, 17f)
3 1/2 serving(s) (270cal, 16p, 36c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1675cal, 138g protein, 146g net carbs, 49g fat, 27g fiber
1 serving(s) (224cal, 17p, 25c, 5f)
1 wrap(s) (357cal, 18p, 38c, 13f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1 serving(s) (342cal, 31p, 16c, 17f)
3 1/2 serving(s) (270cal, 16p, 36c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1700cal, 122g protein, 169g net carbs, 47g fat, 27g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1/2 serving(s) (182cal, 8p, 28c, 2f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1675cal, 131g protein, 187g net carbs, 28g fat, 39g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1 serving(s) (505cal, 33p, 61c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1650cal, 124g protein, 112g net carbs, 61g fat, 42g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
6 oz (443cal, 36p, 12c, 23f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1725cal, 109g protein, 176g net carbs, 40g fat, 53g fiber
3/4 serving(s) (219cal, 3p, 28c, 8f)
1 links (38cal, 5p, 1c, 2f)
3 1/2 serving(s) (499cal, 20p, 76c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (415cal, 20p, 46c, 6f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1725cal, 109g protein, 176g net carbs, 40g fat, 53g fiber
3/4 serving(s) (219cal, 3p, 28c, 8f)
1 links (38cal, 5p, 1c, 2f)
3 1/2 serving(s) (499cal, 20p, 76c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (415cal, 20p, 46c, 6f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (54 items)
Fats and Oils
Olive oil
2 tbsp (31mL)
Oil
1 oz (32mL)
Salad dressing
1 1/2 tbsp (23mL)
Coconut oil
1/2 tbsp (7g)
Vegetables and Vegetable Products
Onion
1 medium (2-1/2" dia) (113g)
Garlic
4 clove(s) (12g)
Green pepper
2 tbsp, chopped (19g)
Lima beans, frozen
1 3/4 package (10 oz) (497g)
Zucchini
2 medium (392g)
Cucumber
5 2/3 cucumber (8-1/4") (1707g)
Tomatoes
10 1/2 medium whole (2-3/5" dia) (1275g)
Fresh parsley
3 sprigs (3g)
Bell pepper
3 1/2 small (259g)
Tomato paste
4 tsp (21g)
Kale leaves
1 cup, chopped (40g)
Sweet potatoes
2/3 sweetpotato, 5" long (140g)
Cereal Grains and Pasta
Seitan
14 oz (397g)
Instant couscous, flavored
1 1/6 box (5.8 oz) (192g)
Quinoa, uncooked
18 1/2 tbsp (196g)
Spices and Herbs
Black pepper
1/4 tbsp, ground (2g)
Salt
1/4 oz (6g)
Ground cumin
1 tbsp (6g)
Balsamic vinegar
3/4 tbsp (11mL)
Cinnamon
2 dash (1g)
Turmeric, ground
1 tsp (3g)
Fresh basil
1/4 cup, chopped (9g)
Beverages
Water
16 1/2 cup (3955mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Almond milk, unsweetened
1 cup (240mL)
Breakfast Cereals
Breakfast cereal
2 serving (60g)
Other
Soy milk yogurt
2 container(s) (301g)
Mixed greens
1 3/4 cup (53g)
Meatless chik'n tenders
2 1/2 oz (71g)
Lentil pasta
4 oz (113g)
Vegan breakfast sausage links
2 links (45g)
Sweets
Chocolate, dark, 70-85%
4 square(s) (40g)
Maple syrup
1 1/2 tbsp (23mL)
Soups, Sauces, and Gravies
Pasta sauce
5/8 jar (24 oz) (428g)
Chunky canned soup (non-creamy varieties)
1/2 can (~19 oz) (263g)
Apple cider vinegar
3/4 tbsp (1mL)
Baked Products
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
Bread
2 slice (64g)
Legumes and Legume Products
Hummus
1/2 cup (105g)
Chickpeas, canned
1 can (411g)
Tempeh
6 oz (170g)
Black beans
1 1/3 can(s) (585g)
Nut and Seed Products
Sunflower kernels
2 1/4 oz (64g)
Almonds
3/4 cup, whole (101g)
Flaxseed powder
3 tbsp (21g)
Snacks
Small granola bar
3 bar (75g)
Pretzels, hard, salted
3 oz (85g)
Fruits and Fruit Juices
Lemon juice
1/4 cup (64mL)
Banana
1 1/2 medium (7" to 7-7/8" long) (177g)
dinner prep - 2 days
1. Garlic pepper seitan
340 cals, 31p, 16c, 17f (per meal)
2 tbsp (30mL)
4 tbsp, chopped (40g)
2 1/2 clove(s) (8g)
2 tbsp, chopped (19g)
1/2 lbs (227g)
2 dash, ground (1g)
1 tbsp (15mL)
1 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Lima beans
270 cals, 16p, 36c, 1f (per meal)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Season to taste with salt and pepper.
3
Serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Breakfast cereal with protein almond milk
225 cals, 17p, 25c, 5f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1 serving (30g)
1/2 cup (120mL)
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
snack prep - 2 days
lunch prep - 1 days
1. Zoodles marinara
225 cals, 9p, 28c, 4f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
2. Dinner roll
155 cals, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 1 days
1. Mediterranean vegan chik'n wrap
355 cals, 18p, 38c, 13f (per meal)
1 slice(s), thin/small (15g)
4 tbsp slices (26g)
2 tbsp (30g)
4 tbsp (8g)
1 tortilla (approx 7-8" dia) (49g)
2 1/2 oz (71g)
1
Cook chik'n according to package.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chik'n. Wrap tortilla up and serve.
2. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
1/4 cucumber (8-1/4") (75g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
breakfast prep - 3 days
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 3 days
2. Cucumber slices
60 cals, 3p, 10c, 0f (per meal)
3 cucumber (8-1/4") (903g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 1 days
1. Spiced chickpea tabbouleh bowl
180 cals, 8p, 28c, 2f (per meal)
1/4 tsp (1mL)
2/3 sprigs (1g)
1/6 roma tomato (13g)
1/8 cucumber (8-1/4") (25g)
1 1/3 dash (0g)
1/8 tsp (0mL)
1/6 can (75g)
1/6 box (5.8 oz) (27g)
Recipe has been scaled from original by 0.17x. 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.
3. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1/2 can (~19 oz) (263g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Simple seitan
185 cals, 23p, 10c, 6f (per meal)
2. Couscous
300 cals, 11p, 60c, 1f (per meal)
1 box (5.8 oz) (164g)
1
Follow instructions on package.
dinner prep - 1 days
1. Lentil pasta
505 cals, 33p, 61c, 4f (per meal)
Recipe has been scaled from original by 0.25x. 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. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Easy chickpea salad
350 cals, 18p, 38c, 7f (per meal)
2 1/4 sprigs (2g)
3/4 tbsp (1mL)
3/4 tbsp (11mL)
3/4 cup cherry tomatoes (112g)
3/8 small (26g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
breakfast prep - 2 days
1. Banana fritters (vegan)
220 cals, 3p, 28c, 8f (per meal)
1/2 cup(s) (119mL)
3 tbsp (21g)
1 1/2 medium (7" to 7-7/8" long) (177g)
1/2 dash (0g)
1/2 tbsp (7g)
2 dash (1g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a medium-sized bowl, mash the bananas.
2
Mix the flaxseed and water together and add to the bananas.
3
Add the salt and cinnamon and stir to combine.
4
Heat griddle and melt the coconut oil.
5
Ladle the batter onto the pan- either in strips or as small pancakes.
6
Once they have firmed up on one side, flip and finish cooking the other side.
7
Serve with maple syrup.
2. Vegan breakfast sausage links
40 cals, 5p, 1c, 2f (per meal)
2 links (45g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook links according to package instructions. Serve.
lunch prep - 2 days
1. Egyptian quinoa salad
500 cals, 20p, 76c, 7f (per meal)
18 1/2 tbsp (196g)
1 3/4 tsp (4g)
1 tsp (3g)
3 1/2 small whole (2-2/5" dia) (319g)
1 3/4 cucumber (8-1/4") (527g)
1/4 cup (53mL)
1/4 cup, chopped (9g)
3 1/2 small (259g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cook quinoa according to directions on package, except add in cumin and turmeric to the water while it cooks.
2
While quinoa cooks, prepare remaining ingredients. (Optionally: you can halve the bell pepper and roast in the broiler for about 10 minutes, flipping once, or until skin blisters. Remove the skin and finely chop. This is optional and you can also just use finely chopped, raw bell pepper.)
3
When quinoa is cooked, let it cool for 5 minutes and then mix in all remaining ingredients.
4
Season with salt and pepper to taste. Serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
2. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 2 days
1. Black bean & sweet potato stew
415 cals, 20p, 46c, 6f (per meal)
4 tsp (21g)
2 tsp (10mL)
1 cup, chopped (40g)
2 tsp (10mL)
1 tsp (2g)
1 1/3 clove(s) (4g)
2/3 small (47g)
2/3 sweetpotato, 5" long (140g)
2 cup(s) (474mL)
1 1/3 can(s) (585g)
Recipe has been scaled from original by 0.67x. 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.