7-day meal plan with recipes and a grocery list
1700 calorie intermittent fasting vegetarian meal plan
1675calories
119gprotein
123gnet carbs
68gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
1650cals, 129g protein, 128g net carbs, 56g fat 31g fiber per day
Day 2
1700cals, 107g protein, 197g net carbs, 46g fat 21g fiber per day
Day 3
1675cals, 146g protein, 44g net carbs, 92g fat 20g fiber per day
Lunch
Broccoli caesar salad with hard boiled eggs
1 1/2 serving(s) · 390cal, 31p, 9c, 23f
Pumpkin seeds
2 serving(s) · 366cal, 18p, 5c, 29f
Dinner
Vegan sausage
2 sausage(s) · 536cal, 56p, 21c, 24f
Buttered sugar snap peas
2 serving(s) · 214cal, 6p, 8c, 15f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 4
1700cals, 108g protein, 127g net carbs, 75g fat 23g fiber per day
Lunch
Broccoli caesar salad with hard boiled eggs
1 1/2 serving(s) · 390cal, 31p, 9c, 23f
Pumpkin seeds
2 serving(s) · 366cal, 18p, 5c, 29f
Dinner
Pasta with store-bought sauce
1 serving(s) · 510cal, 18p, 94c, 4f
Simple mixed greens salad
4 serving(s) · 271cal, 5p, 17c, 19f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 5
1700cals, 112g protein, 173g net carbs, 50g fat 29g fiber per day
Lunch
Rosemary mushroom cheese sandwich
1 1/2 sandwich(es) · 612cal, 34p, 40c, 32f
Celery sticks
1 celery stalk · 7cal, 0p, 1c, 0f
Simple mixed greens and tomato salad
1 1/2 serving(s) · 113cal, 2p, 8c, 7f
Dinner
Lentil and veggie soup
1 1/2 serving(s) · 416cal, 26p, 58c, 2f
Naan bread
1 1/2 piece(s) · 393cal, 13p, 65c, 8f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 6
1625cals, 117g protein, 70g net carbs, 86g fat 29g fiber per day
Lunch
Rosemary mushroom cheese sandwich
1 1/2 sandwich(es) · 612cal, 34p, 40c, 32f
Celery sticks
1 celery stalk · 7cal, 0p, 1c, 0f
Simple mixed greens and tomato salad
1 1/2 serving(s) · 113cal, 2p, 8c, 7f
Dinner
Crack slaw with tempeh
1 serving(s) · 422cal, 29p, 16c, 21f
Sunflower seeds
1 3/4 serving(s) · 316cal, 15p, 4c, 25f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 7
1700cals, 115g protein, 119g net carbs, 72g fat 30g fiber per day
Lunch
Cheese ravioli
1 1/4 serving(s) · 680cal, 28p, 94c, 17f
Simple mozzarella and tomato salad
1/2 serving(s) · 121cal, 7p, 3c, 8f
Dinner
Crack slaw with tempeh
1 serving(s) · 422cal, 29p, 16c, 21f
Sunflower seeds
1 3/4 serving(s) · 316cal, 15p, 4c, 25f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Grocery List (45 items)
Legumes and Legume Products
Tempeh
1 lbs
Lentils, raw
6 tbsp
Fats and Oils
Oil
3 tbsp
Salad dressing
2/3 cup
Balsamic vinaigrette
1/2 tbsp
Vegetables and Vegetable Products
Tomatoes
2 1/2 medium whole (2-3/5" dia)
Fresh spinach
1/2 10oz package
Garlic
3 3/4 clove(s)
Frozen sugar snap peas
1 1/3 cup
Romaine lettuce
6 cup shredded
Broccoli
1 1/2 cup chopped
Mushrooms
1/4 lbs
Raw celery
2 stalk, medium (7-1/2" - 8" long)
Kale leaves
3/4 cup, chopped
Frozen mixed veggies
1 cup
30 more items
Checks off as you shop and updates when you swap a meal.
Recipes
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.
lunch prep - 2 days
1. Vegan meatball sub
702cal, 42p, 81c, 18f (per meal)
1 1/2 roll(s) (128g)
1/2 tbsp (2g)
3/8 cup(s) (98g)
6 meatball(s) (180g)
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.
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)
4 oz (114g)
1 1/2 tbsp (21g)
1/2 10oz package (142g)
4 tbsp (25g)
2 dash (2g)
1 tsp, ground (2g)
1/6 cup(s) (39mL)
1 clove(s) (3g)
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.
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 dash (0g)
1 dash (0g)
4 tsp (18g)
1 1/3 cup (192g)
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 2 days
1. Broccoli caesar salad with hard boiled eggs
390cal, 31p, 9c, 23f (per meal)
6 cup shredded (282g)
6 large (300g)
1 1/2 cup chopped (137g)
3 tbsp (53g)
1 tbsp (15g)
3 tbsp (15g)
3 tbsp (22g)
1 1/2 tbsp (23mL)
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. 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.
lunch prep - 2 days
1. Rosemary mushroom cheese sandwich
612cal, 34p, 40c, 32f (per meal)
3 slice(s) (96g)
3/4 cup, shredded (85g)
2 1/4 oz (64g)
3 dash (0g)
3/4 cup (23g)
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 - 1 days
1. Lentil and veggie soup
416cal, 26p, 58c, 2f (per meal)
6 tbsp (72g)
1 1/2 cup(s) (mL)
3/4 cup, chopped (30g)
3/4 tbsp (3g)
3/4 clove(s) (2g)
1 cup (152g)
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.
dinner prep - 2 days
1. Crack slaw with tempeh
422cal, 29p, 16c, 21f (per meal)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
4 oz (113g)
1 clove (3g)
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 (8mL)
1/2 tbsp, chopped (1g)
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.
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