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 (1725cals, 165g protein, 99g net carbs, 63g fat 24g fiber per day) cannot be customized.
Day 1
1750cals, 152g protein, 75g net carbs, 84g fat 19g fiber per day
2 egg(s) (139cal, 13p, 1c, 10f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (317cal, 10p, 29c, 17f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
1700cals, 171g protein, 78g net carbs, 69g fat 24g fiber per day
2 egg(s) (139cal, 13p, 1c, 10f)
1 container (131cal, 14p, 13c, 3f)
5 1/3 tender(s) (305cal, 22p, 27c, 12f)
2/3 serving(s) (156cal, 2p, 4c, 12f)
1 serving(s) (314cal, 26p, 12c, 15f)
2 serving(s) (63cal, 3p, 8c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
1725cals, 165g protein, 79g net carbs, 72g fat 25g fiber per day
1/2 serving(s) (152cal, 7p, 1c, 13f)
1 container (131cal, 14p, 13c, 3f)
5 1/3 tender(s) (305cal, 22p, 27c, 12f)
2/3 serving(s) (156cal, 2p, 4c, 12f)
1 serving(s) (314cal, 26p, 12c, 15f)
2 serving(s) (63cal, 3p, 8c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
1775cals, 160g protein, 130g net carbs, 53g fat 32g fiber per day
1/2 serving(s) (152cal, 7p, 1c, 13f)
1 container (131cal, 14p, 13c, 3f)
2 oz tempeh (217cal, 16p, 7c, 11f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1 serving(s) (385cal, 18p, 47c, 8f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
1700cals, 162g protein, 106g net carbs, 61g fat 19g fiber per day
1/2 serving(s) (152cal, 7p, 1c, 13f)
1 container (131cal, 14p, 13c, 3f)
1/2 serving(s) (177cal, 8p, 3c, 15f)
1/2 serving(s) (55cal, 2p, 5c, 2f)
1 serving(s) (201cal, 7p, 40c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1 1/2 serving(s) (236cal, 17p, 5c, 16f)
1 serving(s) (171cal, 9p, 12c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
1700cals, 176g protein, 99g net carbs, 57g fat 23g fiber per day
1 serving(s) (364cal, 15p, 56c, 4f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (258cal, 32p, 13c, 8f)
1 1/2 serving(s) (236cal, 17p, 5c, 16f)
1 serving(s) (171cal, 9p, 12c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
1700cals, 166g protein, 128g net carbs, 46g fat 27g fiber per day
1 serving(s) (364cal, 15p, 56c, 4f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (258cal, 32p, 13c, 8f)
1/2 serving(s) (326cal, 14p, 38c, 10f)
1 serving(s) (85cal, 3p, 9c, 3f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (58 items)
Nut and Seed Products
Sunflower kernels
2 oz (57g)
Other
Popcorn, microwave, salted
7 1/2 cup popped (83g)
Cottage cheese & fruit cup
5 container (850g)
Tzatziki
1/3 cup(s) (70g)
Meatless chik'n tenders
10 2/3 pieces (272g)
Mixed greens
1 1/2 package (5.5 oz) (244g)
Nutritional yeast
1/4 tbsp (1g)
Dairy and Egg Products
Eggs
9 large (450g)
Mozzarella cheese, shredded
4 tbsp (22g)
Cheddar cheese
1 1/2 tbsp, shredded (11g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Butter
4 dash (2g)
Whole milk
3 cup(s) (720mL)
String cheese
2 stick (56g)
Vegetables and Vegetable Products
Frozen green beans
4 2/3 cup (565g)
Tomatoes
3 2/3 medium whole (2-3/5" dia) (455g)
Onion
3/4 medium (2-1/2" dia) (83g)
Garlic
2 1/2 clove(s) (8g)
Ketchup
2 2/3 tbsp (45g)
Green onions
1 1/2 tbsp chopped (9g)
Carrots
4 medium (255g)
Raw celery
1 1/6 stalk, medium (7-1/2" - 8" long) (47g)
Lima beans, frozen
1/8 package (10 oz) (36g)
Edamame, frozen, shelled
1 cup (118g)
Beets, precooked (canned or refrigerated)
4 beet(s) (200g)
Fresh parsley
2 2/3 sprigs (3g)
Cucumber
2/3 cucumber (8-1/4") (201g)
Legumes and Legume Products
Firm tofu
1 2/3 lbs (751g)
Tempeh
10 oz (284g)
White beans, canned
3/4 can(s) (329g)
Soy sauce
1/2 tsp (3mL)
Peanut butter
1 tbsp (16g)
Chickpeas, canned
2/3 can (299g)
Fats and Oils
Oil
2 oz (62mL)
Olive oil
3 1/4 tbsp (48mL)
Salad dressing
1/3 cup (71mL)
Ranch dressing
1 tbsp (15mL)
Balsamic vinaigrette
2 tbsp (30mL)
Beverages
Water
25 cup(s) (5961mL)
Protein powder
26 1/2 scoop (1/3 cup ea) (822g)
Spices and Herbs
Black pepper
1 1/2 g (1g)
Salt
4 g (4g)
Garlic powder
1/4 tbsp (2g)
Balsamic vinegar
3/4 tbsp (11mL)
Fresh basil
9 leaves (5g)
Cajun seasoning
1/2 tbsp (3g)
Ground cumin
1/4 tbsp (1g)
Oregano, dried
1 dash, leaves (0g)
Dried dill weed
1 dash (0g)
Fruits and Fruit Juices
Avocados
1 1/4 avocado(s) (251g)
Lime juice
2 tbsp (27mL)
Lemon juice
1 tbsp (16mL)
Baked Products
Naan bread
1/2 piece(s) (45g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/3 cup (79mL)
Vegetable broth
1/4 cup(s) (mL)
Cereal Grains and Pasta
Brown rice
2 3/4 tbsp (32g)
Instant couscous, flavored
1 box (5.8 oz) (164g)
Quinoa, uncooked
3 tbsp (32g)
snack prep - 3 days
1. Popcorn
101cal, 1p, 8c, 6f (per meal)
7 1/2 cup popped (83g)
Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
breakfast prep - 2 days
1. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 1 days
1. Basic tofu
342cal, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Green beans
95cal, 4p, 12c, 1f (per meal)
2 cup (242g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
dinner prep - 1 days
1. Flatbread margherita pizza
317cal, 10p, 29c, 17f (per meal)
1 1/2 clove(s) (5g)
1/2 dash (0g)
1/2 dash (0g)
3/4 tbsp (11mL)
3/4 tbsp (11mL)
3 leaves (2g)
1/2 medium whole (2-3/5" dia) (62g)
4 tbsp (22g)
1/2 piece(s) (45g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and sprinkle cheese on top, and place tomato slices over the cheese. Season with salt and pepper.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
While it's in the oven, mix the balsamic vinegar and the remaining oil together until well-mixed. Chop the basil.
7
Once flatbread is out of the oven, drizzle vinegar mixture over bread to your liking, top with basil leaves, and slice.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 dash, ground (0g)
1 dash (1g)
1 dash (0g)
3/8 tsp (2mL)
1/4 medium whole (2-3/5" dia) (31g)
1/4 avocado(s) (50g)
1/2 tbsp (8mL)
1/2 tbsp minced (8g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 2 days
1. Buffalo tempeh with tzatziki
314cal, 26p, 12c, 15f (per meal)
1/2 lbs (227g)
1 tbsp (15mL)
1/4 cup(s) (56g)
4 tbsp (60mL)
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 tzatziki.
2. Green beans
63cal, 3p, 8c, 0f (per meal)
2 2/3 cup (323g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Crispy chik'n tenders
305cal, 22p, 28c, 12f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Tomato and avocado salad
157cal, 2p, 4c, 12f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
2/3 medium whole (2-3/5" dia) (82g)
2/3 avocado(s) (134g)
4 tsp (20mL)
4 tsp minced (20g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 3 days
1. Tomato and basil omelet
152cal, 8p, 2c, 13f (per meal)
2 leaves (1g)
1/2 tbsp (8mL)
1/2 tbsp chopped (3g)
1/2 tbsp, shredded (4g)
1/2 plum tomato (31g)
1 large (50g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tomato, cheese, basil, onion, half of the oil, and some salt and pepper together.
2
Heat remaining oil in a small frying pan and pour in an even layer of the eggs. Once cooked, spoon tomato mixture over half of the omelette, and fold the other half of the omelette over it.
3
Keep on the heat for another 30 seconds or so and then remove and plate.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 2 days
1. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
2. Carrot sticks
41cal, 1p, 6c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. White bean cassoulet
385cal, 18p, 47c, 8f (per meal)
1 clove(s) (3g)
1/2 tbsp (8mL)
1/4 cup(s) (mL)
1/2 can(s) (220g)
1/2 medium (2-1/2" dia) (55g)
1/2 stalk, medium (7-1/2" - 8" long) (20g)
1 large (72g)
Recipe has been scaled from original by 0.5x. 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 - 1 days
1. Peanut tempeh
217cal, 16p, 7c, 11f (per meal)
1/4 tbsp (1g)
1/2 tsp (3mL)
1/4 tbsp (4mL)
1 tbsp (16g)
2 oz (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Brown rice
115cal, 2p, 23c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash, ground (0g)
1/3 cup(s) (79mL)
1 dash (1g)
Recipe has been scaled from original by 0.17x. 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. Simple mixed greens and tomato salad
189cal, 4p, 13c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Buffalo tofu
177cal, 8p, 3c, 15f (per meal)
1/4 tbsp (4mL)
1 tbsp (15mL)
4 tsp (20mL)
1/4 lbs (99g)
Recipe has been scaled from original by 0.25x. 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 ranch.
2. Couscous
201cal, 7p, 40c, 0f (per meal)
1/3 box (5.8 oz) (55g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Buttered lima beans
55cal, 2p, 5c, 2f (per meal)
1/4 dash, ground (0g)
4 dash (2g)
1/8 package (10 oz) (36g)
1/2 dash (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
dinner prep - 2 days
1. Cajun tofu
236cal, 17p, 5c, 16f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Edamame & beet salad
171cal, 9p, 12c, 7f (per meal)
1 cup (118g)
2 tbsp (30mL)
4 beet(s) (200g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 2 days
1. Egg & avocado salad
133cal, 7p, 2c, 10f (per meal)
2/3 cup (20g)
1/3 avocado(s) (67g)
2 large (100g)
1/3 tsp (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
lunch prep - 2 days
1. Spiced chickpea tabbouleh bowl
364cal, 15p, 56c, 4f (per meal)
2/3 can (299g)
1 tsp (5mL)
2 2/3 sprigs (3g)
2/3 roma tomato (53g)
1/3 cucumber (8-1/4") (100g)
1/4 tbsp (1g)
1/3 tsp (2mL)
2/3 box (5.8 oz) (110g)
Recipe has been scaled from original by 0.67x. 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.
snack prep - 2 days
1. Protein shake (milk)
258cal, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
dinner prep - 1 days
1. Greek white bean & quinoa bowl
326cal, 14p, 38c, 10f (per meal)
1/3 cup(s) (74mL)
1 dash, leaves (0g)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1/8 cup(s) (14g)
1 dash (0g)
1/4 can(s) (110g)
3 tbsp (32g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine quinoa, water, and a pinch of salt in a saucepan over high heat. Bring to a boil, cover, reduce heat to low and cook until quinoa is soft and water is absorbed, about 10-20 minutes (or follow the package instructions). Set aside.
2
In a medium bowl, add the white beans, dill, oregano, lemon juice, olive oil, and some salt and pepper. Stir to coat the beans.
3
Serve the quinoa with Greek white beans and tzatziki.
2. Simple salad with celery, cucumber & tomato
85cal, 3p, 9c, 3f (per meal)
1/3 package (5.5 oz) (52g)
1/3 medium whole (2-3/5" dia) (41g)
2/3 stalk, medium (7-1/2" - 8" long) (27g)
1/3 cucumber (8-1/4") (100g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.