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1700 Calorie Vegan Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 1700 calorie vegan meal plan?

A 1700 calorie vegan meal plan is a seven-day menu where each day adds up to about 1700 kcal (within 50). This one averages 69 g protein a day over 4 meals.

1686

kcal a day

69

g protein a day

17

g protein a meal

7

days

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

1700 kcal · 71 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastTofu Scramble with Spinach and Toast350g 2 swaps Spiced Chickpea Flour Omelette300g · 420 kcal · 20 g P Berry Protein Smoothie Bowl400g · 430 kcal · 22 g P	350g	420	22	38	20
LunchQuinoa Black Bean Power Bowl450g 2 swaps Mediterranean Hummus and Falafel Wrap340g · 510 kcal · 16 g P Quinoa Black Bean Salad420g · 510 kcal · 19 g P	450g	510	20	67	18
DinnerLentil Vegetable Stew with Brown Rice500g 2 swaps Baked Tempeh with Roasted Vegetables350g · 550 kcal · 30 g P Sweet Potato and Black Bean Chili400g · 550 kcal · 25 g P	500g	550	24	87	12
SnackApple Slices with Almond Butter150g 2 swaps Apple Slices with Sunflower Seed Butter200g · 220 kcal · 5 g P Banana and Walnuts160g · 220 kcal · 4 g P	150g	220	5	21	13
Total		1700	71	213	63

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

1680 kcal · 67 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Seed Pudding with Berries300g 2 swaps Smoothie with Spinach, Banana, and Plant Protein400ml · 380 kcal · 20 g P Tofu Scramble with Spinach and Toast300g · 380 kcal · 22 g P	300g	380	12	40	19
LunchChickpea Avocado Salad Wrap380g 2 swaps Chickpea Tuna Salad Sandwich380g · 520 kcal · 22 g P Lentil Quinoa Salad Bowl400g · 520 kcal · 22 g P	380g	520	18	58	24
DinnerBaked Tofu with Roasted Broccoli and Sweet Potato520g 2 swaps Lentil Sweet Potato Stew480g · 590 kcal · 25 g P Lentil Shepherd's Pie with Sweet Potato Topping380g · 560 kcal · 30 g P	520g	580	28	68	22
SnackRoasted Pumpkin Seeds35g 2 swaps Apple Slices with Almond Butter180g · 200 kcal · 4 g P Baby Carrots with Hummus170g · 200 kcal · 6 g P	35g	200	9	3	17
Total		1680	67	169	82

About the same kcal and protein. Day totals above are not recalculated.

Day 3

1675 kcal · 67 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOatmeal with Soy Milk and Walnuts350g 2 swaps Chia Pudding with Almond Milk and Mango350g · 410 kcal · 12 g P Chia Pudding with Mango and Coconut320g · 410 kcal · 12 g P	350g	410	15	47	18
LunchMediterranean Hummus and Falafel Bowl450g 2 swaps Black Bean and Quinoa Bowl420g · 530 kcal · 22 g P Mediterranean Hummus and Falafel Wrap380g · 530 kcal · 18 g P	450g	530	19	64	22
DinnerTempeh Stir Fry with Noodles480g 2 swaps Tempeh Stir Fry with Mixed Vegetables and Rice480g · 540 kcal · 30 g P Baked Tempeh with Roasted Vegetables350g · 550 kcal · 30 g P	480g	540	30	65	18
SnackBaby Carrots with Guacamole150g 2 swaps Apple Slices with Almond Butter120g · 190 kcal · 4 g P Baby Carrots with Hummus170g · 200 kcal · 6 g P	150g	195	3	14	14
Total		1675	67	190	72

About the same kcal and protein. Day totals above are not recalculated.

Day 4

1690 kcal · 72 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastSmoothie Bowl with Pea Protein and Granola400g 2 swaps Berry Protein Smoothie Bowl400g · 430 kcal · 22 g P Spiced Chickpea Flour Omelette300g · 420 kcal · 20 g P	400g	430	24	54	13
LunchRed Lentil Soup with Whole Wheat Bread500g 2 swaps Quinoa Chickpea Salad with Lemon Tahini410g · 490 kcal · 18 g P Roasted Vegetable and White Bean Salad410g · 490 kcal · 20 g P	500g	490	22	78	10
DinnerBlack Bean and Corn Stuffed Bell Peppers520g 2 swaps Chickpea and Spinach Curry with Rice550g · 560 kcal · 18 g P Lentil Shepherd's Pie with Sweet Potato Topping380g · 560 kcal · 30 g P	520g	560	20	80	18
SnackMixed Raw Nuts35g 2 swaps Dark Chocolate and Almonds35g · 210 kcal · 4 g P Mixed Berries with Soy Yogurt250g · 210 kcal · 8 g P	35g	210	6	4	19
Total		1690	72	216	60

About the same kcal and protein. Day totals above are not recalculated.

Day 5

1680 kcal · 71 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastVegan Protein Pancakes with Maple Syrup320g 2 swaps Smoothie Bowl with Pea Protein and Granola350ml · 390 kcal · 25 g P Spiced Chickpea Flour Omelette300g · 420 kcal · 20 g P	320g	405	22	57	10
LunchEdamame and Soba Noodle Salad420g 2 swaps Chickpea Tuna Salad Sandwich380g · 520 kcal · 22 g P Lentil Quinoa Salad Bowl400g · 520 kcal · 22 g P	420g	515	25	66	17
DinnerChickpea and Spinach Curry with Rice550g 2 swaps Black Bean and Corn Stuffed Bell Peppers520g · 560 kcal · 20 g P Lentil Shepherd's Pie with Sweet Potato Topping380g · 560 kcal · 30 g P	550g	560	18	88	15
SnackRice Cakes with Peanut Butter50g 2 swaps Apple Slices with Almond Butter180g · 200 kcal · 4 g P Baby Carrots with Hummus170g · 200 kcal · 6 g P	50g	200	6	19	11
Total		1680	71	230	53

About the same kcal and protein. Day totals above are not recalculated.

Day 6

1685 kcal · 76 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastTofu Scramble with Spinach and Toast350g 2 swaps Spiced Chickpea Flour Omelette300g · 420 kcal · 20 g P Berry Protein Smoothie Bowl400g · 430 kcal · 22 g P	350g	420	22	38	20
LunchQuinoa Black Bean Power Bowl450g 2 swaps Mediterranean Hummus and Falafel Wrap340g · 510 kcal · 16 g P Quinoa Black Bean Salad420g · 510 kcal · 19 g P	450g	510	20	67	18
DinnerLentil Walnut Bolognese with Pasta500g 2 swaps Baked Tempeh with Roasted Vegetables350g · 550 kcal · 30 g P Black Bean and Corn Stuffed Bell Peppers520g · 560 kcal · 20 g P	500g	555	24	70	20
SnackSoy Yogurt with Berries200g 2 swaps Baby Carrots with Hummus170g · 200 kcal · 6 g P Mixed Nuts and Dried Cranberries40g · 200 kcal · 5 g P	200g	200	10	24	7
Total		1685	76	199	65

About the same kcal and protein. Day totals above are not recalculated.

Day 7

1690 kcal · 62 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Seed Pudding with Berries300g 2 swaps Smoothie with Spinach, Banana, and Plant Protein400ml · 380 kcal · 20 g P Tofu Scramble with Spinach and Toast300g · 380 kcal · 22 g P	300g	380	12	40	19
LunchChickpea Avocado Salad Wrap380g 2 swaps Chickpea Tuna Salad Sandwich380g · 520 kcal · 22 g P Lentil Quinoa Salad Bowl400g · 520 kcal · 22 g P	380g	520	18	58	24
DinnerBaked Tofu with Roasted Broccoli and Sweet Potato520g 2 swaps Lentil Sweet Potato Stew480g · 590 kcal · 25 g P Lentil Shepherd's Pie with Sweet Potato Topping380g · 560 kcal · 30 g P	520g	580	28	68	22
SnackDark Chocolate and Almonds35g 2 swaps Mixed Berries with Soy Yogurt250g · 210 kcal · 8 g P Mixed Berry and Hemp Seed Smoothie300ml · 210 kcal · 10 g P	35g	210	4	13	16
Total		1690	62	179	81

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 1700 kcal (±50)

Protein69.4g

Carbs199.4g

Fat68g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

Firm Tofu1.2 kg
Tempeh400 g

Produce

Fresh Spinach400 g
Broccoli600 g
Sweet Potatoes800 g
Bell Peppers4 units
Avocados3 units
Apples4 units
Mixed Berries600 g
Baby Carrots300 g
Hummus300 g

Dairy

Soy Milk2 litres
Soy Yogurt400 g

Pantry

Canned Black Beans800 g
Canned Chickpeas1.2 kg
Red Lentils500 g
Brown Rice600 g
Quinoa500 g
Whole Wheat Pasta400 g
Soba Noodles250 g
Rolled Oats500 g
Almonds200 g
Walnuts150 g
Chia Seeds150 g
Pumpkin Seeds100 g
Almond Butter200 g
Peanut Butter200 g
Whole Wheat Bread1 loaf
Pea Protein Powder200 g
Dark Chocolate100 g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1700 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1700 calorie vegan meal plan for weight loss. Whether 1700 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This 1700 kcal plan provides an average daily protein of 69 grams for your daily needs. It fits adults who want to maintain weight and have moderate activity levels. This middle calorie level may not suit very active or larger adults. The diet is fully plant based and contains zero animal products. You get your protein from tofu, tempeh, legumes, soy and seeds. Your meals will span 4 daily eating times across 7 days. You might prefer other options if you need higher calories or lower protein.

What a day looks like

Day one starts with a tasty tofu scramble with spinach and toast for your breakfast. Lunch brings a filling quinoa black bean power bowl to keep you going. Dinner features a warm lentil vegetable stew served with brown rice. You finish the day with apple slices dipped in rich almond butter as a snack. Other top protein meals include tempeh stir fry with noodles and baked tofu. You will also see edamame and soba noodle salad on the schedule. Lentil walnut bolognese with pasta rounds out the main protein choices. Every single day brings you four distinct meals to enjoy.

How to use it

Read through the shopping list carefully before you buy any ingredients for the week. You can prep some items early to save time on busy weeknights. Swap a protein source for a similar plant option if you prefer a change. Add extra vegetables to your plate if you feel hungry between meals. Keep track of your daily intake to ensure you hit your targets. This routine helps you stay organized while you follow the weekly schedule. Consistency makes the entire process much smoother for your daily schedule. Enjoy preparing your meals with fresh ingredients from your local store.

Cook large batches of grains and stews ahead of busy weekdays.
Swap your main protein choice for another similar plant item easily.
Add extra fresh vegetables to your meals if you want more food.
Read the complete shopping list carefully before buying your weekly groceries.

Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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