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 (1700cals, 116g protein, 118g net carbs, 71g fat 34g fiber per day) cannot be customized.
Day 1
1725cals, 111g protein, 101g net carbs, 84g fat 31g fiber per day
2 egg(s) (159cal, 13p, 1c, 12f)
1 bar(s) (119cal, 3p, 15c, 5f)
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 serving(s) (480cal, 33p, 31c, 22f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1725cals, 111g protein, 101g net carbs, 84g fat 31g fiber per day
2 egg(s) (159cal, 13p, 1c, 12f)
1 bar(s) (119cal, 3p, 15c, 5f)
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 serving(s) (480cal, 33p, 31c, 22f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1675cals, 127g protein, 91g net carbs, 74g fat 35g fiber per day
1 serving(s) (320cal, 15p, 4c, 24f)
1/2 sub(s) (234cal, 14p, 27c, 6f)
1 1/2 serving(s) (182cal, 6p, 9c, 13f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1750cals, 128g protein, 112g net carbs, 71g fat 35g fiber per day
1 serving(s) (320cal, 15p, 4c, 24f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1675cals, 110g protein, 110g net carbs, 73g fat 36g fiber per day
1 serving(s) (320cal, 15p, 4c, 24f)
1 serving(s) (193cal, 6p, 28c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1700cals, 117g protein, 164g net carbs, 48g fat 36g fiber per day
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 serving(s) (193cal, 6p, 28c, 5f)
3/4 serving(s) (273cal, 11p, 42c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 container (139cal, 20p, 8c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1700cals, 107g protein, 145g net carbs, 64g fat 30g fiber per day
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 serving(s) (427cal, 15p, 35c, 19f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
1 serving(s) (193cal, 6p, 28c, 5f)
3/4 serving(s) (273cal, 11p, 42c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 container (139cal, 20p, 8c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (59 items)
Fruits and Fruit Juices
Raspberries
3 1/3 cup (410g)
Avocados
2 1/2 avocado(s) (503g)
Lemon
1 small (58g)
Grapes
1 1/2 cup (138g)
Lemon juice
2 1/4 tbsp (34mL)
Dairy and Egg Products
Butter
1/4 stick (32g)
Eggs
16 1/2 medium (732g)
Feta cheese
3 tbsp, crumbled (28g)
Whole milk
3 3/4 cup(s) (900mL)
String cheese
2 stick (56g)
Nonfat greek yogurt, plain
2/3 cup (186g)
Baked Products
Bread
6 slice (192g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Fats and Oils
Oil
3 oz (87mL)
Mayonnaise
2 tbsp (30mL)
Salad dressing
1 tbsp (15mL)
Olive oil
1/2 tbsp (8mL)
Snacks
Small granola bar
2 bar (50g)
Spices and Herbs
Yellow mustard
2 dash or 1 packet (1g)
Paprika
1 dash (1g)
Black pepper
1/2 tsp (0g)
Salt
2 1/4 g (2g)
Dill weed, fresh
3/4 tbsp, chopped (1g)
Red wine vinegar
1 1/2 tbsp (23mL)
Ground ginger
2 dash (1g)
Cinnamon
2 dash (1g)
Ground cumin
1/2 tbsp (3g)
Basil, dried
2 dash, leaves (0g)
Vegetables and Vegetable Products
Onion
1 1/2 medium (2-1/2" dia) (175g)
Kale leaves
1/2 lbs (210g)
Broccoli
2 cup chopped (182g)
Carrots
2 medium (122g)
Potatoes
1 1/4 lbs (553g)
Cucumber
1 cucumber (8-1/4") (301g)
Bell pepper
1 1/3 large (221g)
Fresh parsley
17 sprigs (17g)
Tomatoes
1/2 roma tomato (40g)
Garlic
1 clove(s) (3g)
Zucchini
1/2 large (162g)
Beverages
Water
11 cup(s) (2647mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Other
Italian seasoning
1 1/4 tsp (5g)
Vegan sausage
2 sausage (200g)
Vegan meatballs, frozen
2 meatball(s) (60g)
Nutritional yeast
4 dash (1g)
Sub roll(s)
1/2 roll(s) (43g)
Protein greek yogurt, flavored
2 container (300g)
Soups, Sauces, and Gravies
Pasta sauce
1/4 jar (24 oz) (145g)
Legumes and Legume Products
Hummus
1/3 cup (81g)
Vegetarian burger crumbles
4 cup (400g)
Chickpeas, canned
2 can (896g)
Firm tofu
1/2 lbs (227g)
Lentils, raw
2 3/4 tbsp (32g)
Meals, Entrees, and Side Dishes
Frozen cheese tortellini
4 oz (113g)
Breakfast Cereals
Breakfast cereal
3 serving (90g)
Nut and Seed Products
Almonds
4 tbsp, whole (36g)
Walnuts
2 3/4 tbsp, shelled (17g)
Cereal Grains and Pasta
Instant couscous, flavored
1/2 box (5.8 oz) (82g)
snack prep - 2 days
1. Toast with butter
227cal, 8p, 24c, 10f (per meal)
2. Raspberries
48cal, 1p, 5c, 1f (per meal)
1 1/3 cup (164g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 2 days
1. Basic scrambled eggs
159cal, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
lunch prep - 2 days
1. Egg salad sandwich
271cal, 13p, 13c, 18f (per meal)
1 dash or 1 packet (1g)
1/2 dash (0g)
1 slice (32g)
1/2 dash (0g)
1/2 dash (0g)
1/8 small (9g)
1 tbsp (15mL)
1 1/2 medium (66g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
2. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1 avocado(s) (201g)
1 small (58g)
1 bunch (170g)
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
480cal, 33p, 31c, 22f (per meal)
1 tsp (4g)
4 tsp (20mL)
2 cup chopped (182g)
2 medium (122g)
2 small (1-3/4" to 2-1/4" dia.) (184g)
2 sausage (200g)
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Simple kale salad
28cal, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Vegan meatball sub
234cal, 14p, 27c, 6f (per meal)
2 meatball(s) (60g)
2 tbsp (33g)
4 dash (1g)
1/2 roll(s) (43g)
Recipe has been scaled from original by 0.5x. 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.
3. Greek cucumber &feta salad
182cal, 6p, 9c, 13f (per meal)
3/4 cucumber (8-1/4") (226g)
3/4 tbsp, chopped (1g)
3/4 dash (0g)
3/4 dash (0g)
1/2 tbsp (8mL)
1 1/2 tbsp (23mL)
3 tbsp, crumbled (28g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cut cucumber to preferred size.
2
In a small bowl, whisk together the oil, vinegar, salt, and pepper.
3
Drizzle over cucumbers.
4
Sprinkle dill and feta on top.
5
Serve.
breakfast prep - 3 days
1. Hardboiled egg and avocado bowl
320cal, 15p, 4c, 24f (per meal)
3 dash (1g)
6 large (300g)
3 dash (0g)
3 tbsp, diced (28g)
3 tbsp chopped (30g)
1 1/2 avocado(s) (302g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
snack prep - 2 days
1. Bell pepper strips and hummus
85cal, 4p, 5c, 4f (per meal)
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
dinner prep - 2 days
1. Vegan crumbles
292cal, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Baked fries
193cal, 3p, 25c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
lunch prep - 1 days
1. Cheese tortellini
300cal, 12p, 43c, 7f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Prepare tortellini according to instructions on package.
2
Top with sauce and enjoy.
lunch prep - 2 days
1. Moroccan chickpea wrap
469cal, 25p, 49c, 14f (per meal)
2 tsp (10mL)
2 dash (1g)
2 dash (1g)
10 sprigs (10g)
1 tsp (2g)
2/3 cup (186g)
1/4 small (18g)
1 small (74g)
1 can (448g)
2 tortilla (approx 7-8" dia) (98g)
1
Preheat oven to 350F (180C) and line a baking sheet with parchment paper.
2
Toss chickpeas with oil, spread evenly on the baking sheet and roast for 15 minutes.
3
Add sliced onions and pepper to the baking sheet and continue roasting for 15 more minutes.
4
Once slightly cooled, sprinkle with cumin, ginger, cinnamon, and salt/pepper to taste.
5
Assemble wrap by spreading the greek yogurt on the tortilla and adding the chickpeas, pepper, onion, and parsley. Serve.
2. Raspberries
72cal, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
snack prep - 3 days
1. Breakfast cereal
193cal, 6p, 28c, 5f (per meal)
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since most breakfast cereals are going to have a very similar macronutrient breakdown.
dinner 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. Lentils
116cal, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
breakfast prep - 2 days
1. Medium toasted bagel with butter
196cal, 6p, 27c, 7f (per meal)
2. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
dinner prep - 2 days
1. Spiced chickpea tabbouleh bowl
273cal, 12p, 42c, 3f (per meal)
1/2 can (224g)
1/4 tbsp (4mL)
2 sprigs (2g)
1/2 roma tomato (40g)
1/4 cucumber (8-1/4") (75g)
4 dash (1g)
1/4 tsp (1mL)
1/2 box (5.8 oz) (82g)
Recipe has been scaled from original by 0.5x. 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.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
lunch prep - 1 days
1. Lemony chickpea & zucchini bowl
427cal, 15p, 35c, 19f (per meal)
2 dash (1g)
1 tbsp (15mL)
1 clove(s) (3g)
1/2 can (224g)
1/2 large (162g)
2 dash, leaves (0g)
5 sprigs (5g)
2 tbsp (30mL)
1 medium (2-1/2" dia) (110g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large skillet over medium heat, fry the zucchini rounds in half of the oil until they are soft and golden. Remove from skillet and set aside.
2
Add remaining oil to the skillet and add in the onion, garlic, italian seasoning and basil and cook until onions have softened.
3
Add chickpeas and cook until heated through, about 4 minutes.
4
Add lemon juice, half of the parsley, and season with salt and pepper to taste. Cook until the lemon juice has reduced a little.
5
Transfer to a bowl and top with zucchini and the rest of the fresh parsley. Serve.
