1700 calorie vegetarian meal plan
In just a few clicks, generate your own 1700 calorie 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 (1700cal, 118g protein, 132g net carbs, 65g fat, 29g fiber per day) cannot be customized.
Day 1
1725cal, 119g protein, 150g net carbs, 55g fat, 37g fiber
1 toast(s) (272cal, 12p, 14c, 16f)
2 carrot(s) (54cal, 1p, 8c, 0f)
2 patty (254cal, 20p, 22c, 6f)
1 serving(s) (171cal, 9p, 12c, 7f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
2 burger (550cal, 22p, 82c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1750cal, 113g protein, 137g net carbs, 69g fat, 31g fiber
1 toast(s) (272cal, 12p, 14c, 16f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1 wrap(s) (406cal, 21p, 38c, 17f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1675cal, 114g protein, 126g net carbs, 66g fat, 32g fiber
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
1 serving(s) (385cal, 18p, 47c, 8f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 slice(s) (146cal, 7p, 15c, 5f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1700cal, 121g protein, 142g net carbs, 59g fat, 28g fiber
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
1 serving(s) (385cal, 18p, 47c, 8f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 slice(s) (146cal, 7p, 15c, 5f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1675cal, 116g protein, 133g net carbs, 64g fat, 28g fiber
1 1/2 serving(s) (360cal, 11p, 20c, 23f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
1 slice(s) (146cal, 7p, 15c, 5f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1675cal, 121g protein, 119g net carbs, 70g fat, 23g fiber
1 serving(s) (359cal, 27p, 16c, 18f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1675cal, 121g protein, 119g net carbs, 70g fat, 23g fiber
1 serving(s) (359cal, 27p, 16c, 18f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (44 items)
Other
Veggie burger patty
4 patty (284g)
Mixed greens
1 3/4 package (5.5 oz) (274g)
Guacamole, store-bought
1/2 cup (124g)
Meatless chik'n tenders
17 oz (479g)
Cottage cheese & fruit cup
5 container (850g)
Popcorn, microwave, salted
5 cup popped (55g)
Nutritional yeast
2 tsp (3g)
Vegan chik'n nuggets
14 nuggets (301g)
Baked Products
Hamburger buns
2 bun(s) (102g)
Bread
8 slice (256g)
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
Vegetables and Vegetable Products
Ketchup
9 1/2 tbsp (162g)
Carrots
10 medium (602g)
Beets, precooked (canned or refrigerated)
3 1/2 beets (2" dia, sphere) (175g)
Edamame, frozen, shelled
1/2 cup (59g)
Raw celery
5 stalk, medium (7-1/2" - 8" long) (200g)
Frozen mixed veggies
2/3 lbs (302g)
Cucumber
4 tbsp slices (26g)
Tomatoes
1 3/4 medium whole (2-3/5" dia) (219g)
Garlic
2 clove(s) (6g)
Onion
1 medium (2-1/2" dia) (110g)
Fresh green beans
1 cup 1/2" pieces (113g)
Fresh spinach
4 cup(s) (120g)
Dairy and Egg Products
Eggs
9 large (450g)
Whole milk
1/4 gallon (881mL)
Feta cheese
2 tbsp (19g)
Beverages
Water
11 1/2 cup(s) (2726mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Fats and Oils
Balsamic vinaigrette
4 tbsp (60mL)
Olive oil
4 tsp (20mL)
Salad dressing
6 1/2 tbsp (98mL)
Oil
1 oz (28mL)
Legumes and Legume Products
Soy sauce
2 tsp (10mL)
Extra firm tofu
2/3 lbs (302g)
Hummus
9 1/2 tbsp (143g)
White beans, canned
1 can(s) (439g)
Soups, Sauces, and Gravies
Oriental flavored ramen
2/3 package with flavor packet (57g)
Vegetable broth
1/2 cup(s) (mL)
Fruits and Fruit Juices
Orange
6 orange (924g)
Avocados
1 1/4 avocado(s) (251g)
Nut and Seed Products
Sunflower kernels
2 1/2 oz (71g)
Roasted pumpkin seeds, unsalted
3 tbsp (22g)
Sweets
Chocolate, dark, 70-85%
2 square(s) (20g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
dinner 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.
breakfast prep - 2 days
1. Poached egg over avocado toast
270 cals, 12p, 14c, 16f (per meal)
1
Crack egg into a small measuring cup. Set aside.
2
Bring medium sized pot full of water to a boil then remove from heat.
3
Using a utensil, swirl the water to create a small whirlpool and then gently plop the egg in the middle and cook for 3 minutes.
4
Meanwhile toast bread and then top with guacamole.
5
When egg is done, remove it with a slotted spoon and place egg on paper towel and gently dry.
6
Transfer egg to top of avocado toast and serve.
2. Carrot sticks
55 cals, 1p, 8c, 0f (per meal)
4 medium (244g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
lunch prep - 1 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
3. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
snack prep - 2 days
1. Boiled eggs
140 cals, 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. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 2 days
1. Tofu lo-mein
450 cals, 22p, 35c, 21f (per meal)
2/3 lbs (302g)
4 tsp (20mL)
1 cup(s) (237mL)
2 tsp (10mL)
2/3 package with flavor packet (57g)
2/3 lbs (302g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
2
Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
3
Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
lunch prep - 1 days
1. Mediterranean chik'n wrap
405 cals, 21p, 38c, 17f (per meal)
2 1/2 oz (71g)
1 tortilla (approx 7-8" dia) (49g)
4 tbsp (8g)
2 tbsp (30g)
4 tbsp slices (26g)
2 tbsp (19g)
1 slice(s), thin/small (15g)
1
Cook chik'n according to package.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chik'n. Wrap tortilla up and serve.
lunch prep - 2 days
1. White bean cassoulet
385 cals, 18p, 47c, 8f (per meal)
2 clove(s) (6g)
1 tbsp (15mL)
1/2 cup(s) (mL)
1 can(s) (439g)
1 medium (2-1/2" dia) (110g)
1 stalk, medium (7-1/2" - 8" long) (40g)
2 large (144g)
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.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
snack prep - 3 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
2. Cottage cheese & fruit cup
130 cals, 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.
dinner prep - 2 days
1. Crispy chik'n tenders
455 cals, 32p, 41c, 18f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
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. Green bean, beet, & pepita salad
360 cals, 11p, 20c, 23f (per meal)
3 tbsp (45mL)
3 tbsp (22g)
1 1/2 beets (2" dia, sphere) (75g)
1 cup 1/2" pieces (113g)
1 1/2 cup (45g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add green beans to a saucepan and cover with water. Bring to a boil and cook for 4-7 minutes. Drain, rinse with cold water, and set aside.
2
Assemble salad with greens, green beans, and beets. Top with pumpkin seeds, drizzle balsamic vinaigrette on top and serve.
2. Carrot sticks
95 cals, 2p, 14c, 0f (per meal)
3 1/2 medium (214g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 2 days
1. Popcorn
100 cals, 1p, 8c, 6f (per meal)
5 cup popped (55g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
lunch 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. Cottage cheese & fruit cup
130 cals, 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.
dinner prep - 2 days
1. Chik'n nuggets
385 cals, 21p, 36c, 16f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.