1700 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 1700 calorie intermittent fasting 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 (1675cals, 119g protein, 123g net carbs, 68g fat 26g fiber per day) cannot be customized.
Day 1
1650cals, 129g protein, 128g net carbs, 56g fat 31g fiber per day
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1700cals, 107g protein, 197g net carbs, 46g fat 21g fiber per day
1 serving(s) (731cal, 27p, 89c, 27f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1675cals, 146g protein, 44g net carbs, 92g fat 20g fiber per day
1 1/2 serving(s) (390cal, 31p, 9c, 23f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 serving(s) (214cal, 6p, 8c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1700cals, 108g protein, 127g net carbs, 75g fat 23g fiber per day
1 1/2 serving(s) (390cal, 31p, 9c, 23f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 serving(s) (510cal, 18p, 94c, 4f)
4 serving(s) (271cal, 5p, 17c, 19f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1700cals, 112g protein, 173g net carbs, 50g fat 29g fiber per day
1 1/2 sandwich(es) (612cal, 34p, 40c, 32f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 celery stalk (7cal, 0p, 1c, 0f)
1 1/2 serving(s) (416cal, 26p, 58c, 2f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1625cals, 117g protein, 70g net carbs, 86g fat 29g fiber per day
1 1/2 sandwich(es) (612cal, 34p, 40c, 32f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 celery stalk (7cal, 0p, 1c, 0f)
1 serving(s) (422cal, 29p, 16c, 21f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1700cals, 115g protein, 119g net carbs, 72g fat 30g fiber per day
1 1/4 serving(s) (680cal, 28p, 94c, 17f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1 serving(s) (422cal, 29p, 16c, 21f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (45 items)
Fruits and Fruit Juices
Fruit juice
16 fl oz (480mL)
Lemon juice
1 1/2 tbsp (23mL)
Other
Vegan meatballs, frozen
12 meatball(s) (360g)
Nutritional yeast
1/4 oz (7g)
Sub roll(s)
3 roll(s) (255g)
Vegan sausage
2 sausage (200g)
Mixed greens
12 cup (360g)
Coleslaw mix
4 cup (360g)
Soups, Sauces, and Gravies
Pasta sauce
1 jar (24 oz) (643g)
Vegetable broth
1 1/2 cup(s) (mL)
Hot sauce
2 tsp (10mL)
Vegetables and Vegetable Products
Tomatoes
2 1/2 medium whole (2-3/5" dia) (317g)
Fresh spinach
1/2 10oz package (142g)
Garlic
3 3/4 clove(s) (11g)
Broccoli
1 1/2 cup chopped (137g)
Romaine lettuce
6 cup shredded (282g)
Frozen sugar snap peas
1 1/3 cup (192g)
Frozen mixed veggies
1 cup (152g)
Kale leaves
3/4 cup, chopped (30g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Mushrooms
1/4 lbs (128g)
Fats and Oils
Oil
3 tbsp (48mL)
Salad dressing
2/3 cup (158mL)
Balsamic vinaigrette
1/2 tbsp (7mL)
Legumes and Legume Products
Tempeh
1 lbs (454g)
Lentils, raw
6 tbsp (72g)
Beverages
Water
10 2/3 cup(s) (2555mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Spices and Herbs
Black pepper
2 1/4 g (2g)
Salt
2 g (2g)
Dijon mustard
1 tbsp (15g)
Rosemary, dried
1/4 tbsp (1g)
Fresh basil
1/2 tbsp, chopped (1g)
Dairy and Egg Products
Parmesan cheese
1 1/2 oz (40g)
Butter
1/3 stick (39g)
Nonfat greek yogurt, plain
3 tbsp (53g)
Eggs
6 large (300g)
Cheese
1 1/2 cup, shredded (170g)
Fresh mozzarella cheese
1 oz (28g)
Cereal Grains and Pasta
Uncooked dry pasta
1/2 lbs (228g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
5 oz (140g)
Sunflower kernels
1/4 lbs (123g)
Baked Products
Naan bread
1 1/2 piece(s) (135g)
Bread
6 slice(s) (192g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
10 oz (284g)
lunch prep - 2 days
1. Vegan meatball sub
702cal, 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.
dinner prep - 1 days
1. Basic tempeh
590cal, 48p, 16c, 30f (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. Roasted tomatoes
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Spinach parmesan pasta
731cal, 27p, 89c, 27f (per meal)
1/6 cup(s) (40mL)
1 tsp, ground (2g)
2 dash (2g)
4 tbsp (25g)
1/2 10oz package (142g)
1 clove(s) (3g)
1 1/2 tbsp (21g)
4 oz (114g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
lunch prep - 2 days
1. Broccoli caesar salad with hard boiled eggs
390cal, 31p, 9c, 23f (per meal)
1 1/2 tbsp (23mL)
3 tbsp (22g)
3 tbsp (15g)
1 tbsp (15g)
3 tbsp (53g)
1 1/2 cup chopped (137g)
6 large (300g)
6 cup shredded (282g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
dinner prep - 1 days
1. Vegan sausage
536cal, 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. Buttered sugar snap peas
214cal, 6p, 8c, 15f (per meal)
1 1/3 cup (192g)
4 tsp (18g)
1 dash (0g)
1 dash (0g)
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 1 days
1. Pasta with store-bought sauce
510cal, 18p, 94c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple mixed greens salad
271cal, 5p, 17c, 19f (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.
dinner prep - 1 days
1. Lentil and veggie soup
416cal, 26p, 58c, 2f (per meal)
1 cup (152g)
3/4 clove(s) (2g)
3/4 tbsp (3g)
3/4 cup, chopped (30g)
1 1/2 cup(s) (mL)
6 tbsp (72g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
lunch prep - 2 days
1. Rosemary mushroom cheese sandwich
612cal, 34p, 40c, 32f (per meal)
3/4 cup (23g)
3 dash (0g)
2 1/4 oz (64g)
3/4 cup, shredded (85g)
3 slice(s) (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Celery sticks
7cal, 0p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
3. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Crack slaw with tempeh
422cal, 29p, 16c, 21f (per meal)
1 clove (3g)
2 tsp (10mL)
1 tbsp (12g)
1 tsp (5mL)
2 cup (180g)
4 oz (113g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 1 days
1. Cheese ravioli
680cal, 28p, 94c, 17f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Simple mozzarella and tomato salad
121cal, 7p, 3c, 9f (per meal)
1/2 tbsp, chopped (1g)
1/2 tbsp (8mL)
1 oz (28g)
3/8 large whole (3" dia) (68g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.