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 (1675cal, 118g protein, 138g net carbs, 61g fat, 26g fiber per day) cannot be customized.
Day 1
1675cal, 111g protein, 144g net carbs, 64g fat, 18g fiber
12 tender(s) (686cal, 49p, 62c, 27f)
4 clementine(s) (156cal, 2p, 30c, 0f)
1 burger (361cal, 16p, 42c, 12f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1675cal, 117g protein, 135g net carbs, 67g fat, 18g fiber
1 1/2 sub(s) (856cal, 56p, 83c, 31f)
1 burger (361cal, 16p, 42c, 12f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1675cal, 125g protein, 159g net carbs, 50g fat, 25g fiber
1 3/4 serving(s) (637cal, 27p, 98c, 7f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 lettuce cup(s) (564cal, 47p, 44c, 20f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1675cal, 125g protein, 159g net carbs, 50g fat, 25g fiber
1 3/4 serving(s) (637cal, 27p, 98c, 7f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 lettuce cup(s) (564cal, 47p, 44c, 20f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1700cal, 110g protein, 136g net carbs, 63g fat, 34g fiber
2 burger (550cal, 22p, 82c, 10f)
2 serving(s) (196cal, 3p, 8c, 15f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 bar (245cal, 20p, 26c, 5f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1700cal, 117g protein, 127g net carbs, 67g fat, 31g fiber
1 serving(s) (323cal, 14p, 25c, 16f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 piece(s) (262cal, 9p, 43c, 5f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 bar (245cal, 20p, 26c, 5f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1650cal, 120g protein, 109g net carbs, 69g fat, 33g fiber
1 serving(s) (323cal, 14p, 25c, 16f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 piece(s) (262cal, 9p, 43c, 5f)
8 oz (590cal, 48p, 16c, 30f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (47 items)
Fruits and Fruit Juices
Clementines
4 fruit (296g)
Lemon juice
1/2 fl oz (14mL)
Avocados
1 1/2 avocado(s) (302g)
Vegetables and Vegetable Products
Ketchup
1/2 cup (119g)
Frozen green beans
3 1/3 cup (403g)
Bell pepper
3/4 small (56g)
Onion
3/8 medium (2-1/2" dia) (41g)
Fresh parsley
4 2/3 sprigs (5g)
Tomatoes
3 medium whole (2-3/5" dia) (372g)
Cucumber
7/8 cucumber (8-1/4") (260g)
Romaine lettuce
4 leaf inner (24g)
Shallots
1 shallot (113g)
Fresh spinach
4 cup(s) (120g)
Mushrooms
1 cup, chopped (70g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Edamame, frozen, shelled
1 cup (118g)
Other
Meatless chik'n tenders
12 pieces (306g)
Mixed greens
1 2/3 package (5.5 oz) (263g)
Veggie burger patty
4 patty (284g)
Sub roll(s)
1 1/2 roll(s) (128g)
Smoked paprika
1 tsp (2g)
Protein bar (20g protein)
2 bar (100g)
Nutritional yeast
2 tsp (3g)
Spices and Herbs
Salt
1/3 tsp (1g)
Black pepper
1/3 tsp (0g)
Ground cumin
1 tsp (2g)
Thyme, dried
2 tsp, ground (3g)
Dairy and Egg Products
Butter
1/4 cup (45g)
Sliced cheese
4 slice (3/4 oz ea) (84g)
Cheese
1 1/2 slice (1 oz each) (42g)
Whole milk
2 cup (480mL)
Baked Products
Hamburger buns
4 bun(s) (204g)
Bread
4 slice(s) (128g)
Naan bread
2 piece (180g)
Legumes and Legume Products
Roasted peanuts
3/4 cup (103g)
Chickpeas, canned
1 1/6 can (523g)
Tempeh
1/2 lbs (227g)
Beverages
Water
10 1/2 cup(s) (2489mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Cereal Grains and Pasta
Seitan
22 1/2 oz (638g)
Instant couscous, flavored
1 1/6 box (5.8 oz) (192g)
Fats and Oils
Oil
2 oz (62mL)
Ranch dressing
2 tbsp (30mL)
Salad dressing
5 tbsp (75mL)
Olive oil
1 tbsp (15mL)
Balsamic vinaigrette
2 tbsp (30mL)
Sweets
Maple syrup
2 tbsp (30mL)
lunch prep - 1 days
1. Crispy chik'n tenders
685 cals, 49p, 62c, 27f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 2 days
1. Veggie burger with cheese
360 cals, 16p, 42c, 12f (per meal)
1 bun(s) (51g)
1 tbsp (17g)
1 oz (28g)
1 patty (71g)
1 slice (3/4 oz ea) (21g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
3. Buttered green beans
145 cals, 2p, 6c, 11f (per meal)
2 cup (242g)
1 1/2 dash (1g)
1 1/2 dash (0g)
2 tbsp (27g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
lunch prep - 1 days
1. Seitan philly cheesesteak
855 cals, 56p, 83c, 31f (per meal)
1 1/2 slice (1 oz each) (42g)
1/4 lbs (128g)
3/4 small (56g)
3/8 medium (2-1/2" dia) (41g)
3/4 tbsp (11mL)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
lunch prep - 2 days
1. Spiced chickpea tabbouleh bowl
635 cals, 27p, 98c, 7f (per meal)
1 3/4 tsp (9mL)
4 2/3 sprigs (5g)
1 1/6 roma tomato (93g)
5/8 cucumber (8-1/4") (176g)
1 tsp (2g)
1/2 tsp (3mL)
1 1/6 can (523g)
1 1/6 box (5.8 oz) (192g)
Recipe has been scaled from original by 1.17x. 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.
dinner prep - 2 days
1. Maple seitan lettuce cups
565 cals, 47p, 44c, 20f (per meal)
1 tsp (2g)
4 tsp (20mL)
2 tbsp (30mL)
4 leaf inner (24g)
12 slices (84g)
2 tbsp (30mL)
1 shallot (113g)
3/4 lbs (340g)
1
Heat oil in a skillet over medium heat.
2
Add shallot and some salt and pepper to the skillet. Cook 1-2 minutes until softened. Add seitan and paprika and stir until coated. Cook undisturbed for 4-5 or until seitan starts becoming crispy. Stir and cook another 4-5 minutes until all of the seitan is crispy.
3
Turn off heat. Stir in maple syrup.
4
Add seitan to lettuce cups and and top with cucumber and a drizzle of ranch. Serve.
dinner prep - 2 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 1 days
1. Veggie burger
550 cals, 22p, 82c, 10f (per meal)
2 patty (142g)
2 bun(s) (102g)
2 tbsp (34g)
2 oz (57g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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. Buttered green beans
195 cals, 3p, 8c, 15f (per meal)
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 2 days
1. Grilled cheese with mushrooms
325 cals, 14p, 25c, 16f (per meal)
1/2 cup, chopped (35g)
1/2 tbsp (8mL)
1 tsp, ground (1g)
2 slice(s) (64g)
1 slice (3/4 oz ea) (21g)
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
3. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
dinner prep - 1 days
1. Basic tempeh
590 cals, 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. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.