1700 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 1700 calorie high protein vegetarian 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 (1675cal, 157g protein, 122g net carbs, 49g fat, 31g fiber per day) cannot be customized.
Day 1
1625cal, 150g protein, 95g net carbs, 55g fat, 39g fiber
4 oz (295cal, 24p, 8c, 15f)
1 2/3 serving(s) (163cal, 1p, 6c, 14f)
1/3 cup brown rice, cooked (76cal, 2p, 15c, 1f)
2 1/2 serving(s) (205cal, 7p, 17c, 8f)
1/2 serving(s) (252cal, 16p, 30c, 2f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
1625cal, 150g protein, 95g net carbs, 55g fat, 39g fiber
4 oz (295cal, 24p, 8c, 15f)
1 2/3 serving(s) (163cal, 1p, 6c, 14f)
1/3 cup brown rice, cooked (76cal, 2p, 15c, 1f)
2 1/2 serving(s) (205cal, 7p, 17c, 8f)
1/2 serving(s) (252cal, 16p, 30c, 2f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
1700cal, 179g protein, 113g net carbs, 47g fat, 29g fiber
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1 serving(s) (234cal, 12p, 25c, 5f)
1 bar(s) (176cal, 4p, 22c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
1700cal, 159g protein, 135g net carbs, 46g fat, 25g fiber
2/3 serving(s) (260cal, 13p, 33c, 3f)
1 serving(s) (141cal, 2p, 18c, 6f)
1 bar(s) (176cal, 4p, 22c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
1775cal, 156g protein, 134g net carbs, 51g fat, 39g fiber
1 can(s) (247cal, 18p, 23c, 7f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (97cal, 3p, 14c, 3f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 clementine(s) (39cal, 1p, 8c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
1675cal, 156g protein, 139g net carbs, 43g fat, 31g fiber
1/2 serving(s) (97cal, 3p, 14c, 3f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 clementine(s) (39cal, 1p, 8c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
1675cal, 151g protein, 147g net carbs, 47g fat, 18g fiber
1/2 serving(s) (97cal, 3p, 14c, 3f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 clementine(s) (39cal, 1p, 8c, 0f)
2/3 serving(s) (340cal, 12p, 63c, 2f)
1 cup(s) (149cal, 8p, 12c, 8f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (51 items)
Legumes and Legume Products
Hummus
10 tbsp (150g)
Tempeh
1/2 lbs (227g)
Vegetarian burger crumbles
1 1/4 cup (125g)
Chickpeas, canned
1/2 can (224g)
Black beans
1/3 can(s) (146g)
Vegetables and Vegetable Products
Baby carrots
40 medium (400g)
Kale leaves
1 cup, chopped (40g)
Garlic
1 1/6 clove(s) (4g)
Fresh parsley
1 1/2 sprigs (2g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (177g)
Onion
1/3 medium (2-1/2" dia) (36g)
Ketchup
1/4 cup (77g)
Frozen corn kernels
2 3/4 tbsp (23g)
Frozen peas
4 cup (536g)
Spices and Herbs
Salt
1/6 oz (6g)
Ground cumin
4 dash (1g)
Black pepper
1/2 tsp, ground (1g)
Balsamic vinegar
1/2 tbsp (8mL)
Cayenne pepper
1/3 dash (0g)
Dairy and Egg Products
Eggs
7 large (350g)
Whole milk
5 3/4 cup (1380mL)
String cheese
3 stick (84g)
Butter
1 tbsp (14g)
Fats and Oils
Oil
3 tbsp (42mL)
Olive oil
2 tbsp (30mL)
Fruits and Fruit Juices
Watermelon
12 oz (340g)
Lemon juice
2 tbsp (30mL)
Blueberries
1 cup (148g)
Avocados
3/4 avocado(s) (151g)
Clementines
3 fruit (222g)
Other
Coleslaw mix
2/3 package (14 oz) (265g)
Lentil pasta
4 oz (113g)
Vegan chik'n nuggets
10 nuggets (215g)
Veggie burger patty
2 patty (142g)
Mixed greens
2 oz (57g)
Cereal Grains and Pasta
Brown rice
1/2 cup (106g)
Quinoa, uncooked
2 tbsp (21g)
Seitan
6 oz (170g)
Uncooked dry pasta
2 2/3 oz (76g)
Beverages
Water
25 1/2 cup(s) (6070mL)
Protein powder
26 1/2 scoop (1/3 cup ea) (822g)
Soups, Sauces, and Gravies
Pasta sauce
3/8 jar (24 oz) (280g)
Apple cider vinegar
1/2 tbsp (0mL)
Vegetable broth
1/4 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Snacks
Large granola bar
2 bar (74g)
Tortilla chips
1 oz (28g)
Baked Products
Bread
3 slice (96g)
Hamburger buns
2 bun(s) (102g)
Nut and Seed Products
Almonds
3 tbsp, whole (27g)
Breakfast Cereals
Breakfast cereal
1 1/2 serving (45g)
snack prep - 2 days
1. Carrots and hummus
205 cals, 7p, 17c, 8f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
breakfast prep - 2 days
1. Kale & eggs
190 cals, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Watermelon
60 cals, 2p, 13c, 0f (per meal)
12 oz (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
lunch prep - 2 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. 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. Brown rice
75 cals, 2p, 16c, 1f (per meal)
1/4 cup (42g)
1 1/3 dash (1g)
1/2 cup(s) (105mL)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.22x. 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.
3. Coleslaw
165 cals, 1p, 6c, 14f (per meal)
2/3 package (14 oz) (265g)
2 tbsp (30mL)
2 tbsp (30mL)
2/3 clove (2g)
1/3 tsp (1g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Create dressing by whisking together the oil, lemon juice, garlic, cumin, and salt in a small bowl.
2
When serving, toss coleslaw with dressing and serve.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
dinner prep - 2 days
1. Lentil pasta
255 cals, 16p, 31c, 2f (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.
lunch prep - 1 days
1. Vegan crumbles
185 cals, 23p, 4c, 6f (per meal)
1 1/4 cup (125g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
breakfast prep - 2 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
2. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
snack prep - 2 days
dinner prep - 2 days
1. Chik'n nuggets
275 cals, 15p, 26c, 11f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 1 days
1. Quinoa and black beans
260 cals, 13p, 33c, 3f (per meal)
1/3 dash, ground (0g)
2/3 dash (1g)
1/3 dash (0g)
1/4 cup(s) (mL)
1/2 clove(s) (2g)
1/6 tsp (1mL)
1/6 medium (2-1/2" dia) (18g)
2 tbsp (21g)
1 1/3 dash (0g)
2 2/3 tbsp (23g)
1/3 can(s) (146g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
2
Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
3
Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
breakfast prep - 3 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 3 days
1. Breakfast cereal
95 cals, 3p, 14c, 3f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
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 most breakfast cereals are going to have a very similar macronutrient breakdown.
dinner prep - 2 days
1. Veggie burger
275 cals, 11p, 41c, 5f (per meal)
1 patty (71g)
1 bun(s) (51g)
1 tbsp (17g)
1 oz (28g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Peas
210 cals, 14p, 25c, 1f (per meal)
4 cup (536g)
Recipe has been scaled from original by 3x. 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. Buttery brown rice
165 cals, 3p, 23c, 7f (per meal)
1 tbsp (14g)
1/3 cup (63g)
2 dash (2g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
dinner prep - 1 days
1. Pasta with store-bought sauce
340 cals, 12p, 63c, 3f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.