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1700 Calorie Vegetarian Meal Plan

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

What is a 1700 calorie vegetarian meal plan?

A 1700 calorie vegetarian meal plan is a seven-day menu where each day adds up to about 1700 kcal (within 50). This one averages 74 g protein a day over 4 meals.

1691

kcal a day

74

g protein a day

19

g protein a meal

7

days

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

Day 1

1695 kcal · 78 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt Bowl with Berries and Walnuts300g 2 swaps Berry and Cottage Cheese Pancakes310g · 420 kcal · 24 g P Greek Yogurt Berry Bowl350g · 420 kcal · 28 g P	300g	420	28	37	18
LunchChickpea Quinoa Salad with Lemon Dressing380g 2 swaps Hummus and Falafel Wrap360g · 510 kcal · 16 g P Lentil Soup with Whole Wheat Bread450g · 510 kcal · 24 g P	380g	510	20	65	19
SnackApple and Almond Butter Snack150g 2 swaps Dark Chocolate and Almonds35g · 210 kcal · 4 g P Mixed Berries with Soy Yogurt250g · 210 kcal · 8 g P	150g	210	5	21	12
DinnerTofu Stir-Fry with Mixed Vegetables and Brown Rice450g 2 swaps Lentil Walnut Bolognese with Pasta500g · 555 kcal · 24 g P Baked Falafel Bowl with Tahini Dressing420g · 550 kcal · 20 g P	450g	555	25	60	24
Total		1695	78	183	73

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

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Day 2

1690 kcal · 72 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOatmeal with Peanut Butter and Sliced Banana350g 2 swaps Avocado Toast with Hemp Seeds300g · 440 kcal · 14 g P Berry Protein Smoothie Bowl400g · 430 kcal · 22 g P	350g	435	14	59	16
LunchLentil Soup with Whole Wheat Bread420g 2 swaps Quinoa Tofu Green Bowl410g · 480 kcal · 24 g P Tempeh Stir-Fry with Mixed Vegetables420g · 480 kcal · 30 g P	420g	480	22	69	13
SnackCarrot Sticks with Hummus180g 2 swaps Apple Slices with Almond Butter150g · 200 kcal · 4 g P Apple Slices with Peanut Butter150g · 200 kcal · 8 g P	180g	200	6	17	12
DinnerBaked Tempeh with Sweet Potato Mash and Broccoli460g 2 swaps Baked Tofu with Roasted Broccoli and Sweet Potato520g · 580 kcal · 28 g P Vegetable and Paneer Rice Bowl460g · 580 kcal · 26 g P	460g	575	30	62	23
Total		1690	72	207	64

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

Day 3

1690 kcal · 77 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs on Toast with Spinach280g 2 swaps Protein Smoothie with Spinach and Berries400ml · 400 kcal · 30 g P Smoothie Bowl with Pea Protein and Granola350ml · 390 kcal · 25 g P	280g	395	22	27	22
LunchQuinoa Black Bean Wrap390g 2 swaps Edamame and Soba Noodle Salad420g · 515 kcal · 25 g P Caprese Whole Wheat Sandwich350g · 520 kcal · 22 g P	390g	515	19	69	18
SnackMixed Berries with Cottage Cheese220g 2 swaps Cottage Cheese with Pineapple Chunks180g · 200 kcal · 15 g P Greek Yogurt with Berries200g · 230 kcal · 20 g P	220g	215	18	22	6
DinnerChickpea Curry with Basmati Rice480g 2 swaps Stuffed Bell Peppers with Quinoa and Black Beans500g · 565 kcal · 20 g P Black Bean and Corn Stuffed Bell Peppers520g · 560 kcal · 20 g P	480g	565	18	78	20
Total		1690	77	196	66

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

Day 4

1685 kcal · 75 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Seed Pudding with Almond Milk and Mango300g 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	300g	410	12	46	20
LunchMediterranean Salad with Feta and Olives350g 2 swaps Quinoa Chickpea Salad with Lemon Tahini410g · 490 kcal · 18 g P Red Lentil Soup with Whole Wheat Bread500g · 490 kcal · 22 g P	350g	490	15	36	32
SnackRoasted Edamame80g 2 swaps Edamame Beans120g · 190 kcal · 17 g P Edamame Beans in Pods150g · 190 kcal · 17 g P	80g	190	16	14	8
DinnerLentil Pasta with Marinara Sauce and Parmesan450g 2 swaps Baked Tofu with Roasted Broccoli and Sweet Potato520g · 580 kcal · 28 g P Baked Tempeh with Sweet Potato Mash and Broccoli460g · 575 kcal · 30 g P	450g	595	32	76	18
Total		1685	75	172	78

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

Day 5

1695 kcal · 91 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Smoothie with Spinach and Peanut Butter400ml 2 swaps Berry and Cottage Cheese Pancakes310g · 420 kcal · 24 g P Greek Yogurt Berry Bowl350g · 420 kcal · 28 g P	400ml	425	28	33	20
LunchTofu Sandwich with Avocado and Tomato340g 2 swaps Chickpea Quinoa Salad with Lemon Dressing380g · 510 kcal · 20 g P Lentil Soup with Whole Wheat Bread450g · 510 kcal · 24 g P	340g	505	22	48	25
SnackGreek Yogurt with Honey200g 2 swaps Edamame Beans120g · 190 kcal · 17 g P Edamame Beans in Pods150g · 190 kcal · 17 g P	200g	185	15	22	4
DinnerVegetable and Paneer Rice Bowl460g 2 swaps Baked Tofu with Roasted Broccoli and Sweet Potato520g · 580 kcal · 28 g P Vegetable Curry with Coconut Milk and Brown Rice420g · 580 kcal · 22 g P	460g	580	26	56	28
Total		1695	91	159	77

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

Day 6

1690 kcal · 64 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastAvocado Toast with Poached Eggs260g 2 swaps Berry and Cottage Cheese Pancakes310g · 420 kcal · 24 g P Greek Yogurt Berry Bowl350g · 420 kcal · 28 g P	260g	415	18	30	25
LunchQuinoa Salad with Roasted Chickpeas370g 2 swaps Hummus and Veggie Wrap350g · 500 kcal · 15 g P Tofu Sandwich with Avocado and Tomato340g · 505 kcal · 22 g P	370g	500	18	67	18
SnackHandful of Mixed Nuts35g 2 swaps Apple Slices with Almond Butter150g · 200 kcal · 4 g P Apple Slices with Peanut Butter150g · 200 kcal · 8 g P	35g	200	6	4	18
DinnerBlack Bean Chili with Cornbread490g 2 swaps Baked Tempeh with Sweet Potato Mash and Broccoli460g · 575 kcal · 30 g P Baked Tofu with Roasted Broccoli and Sweet Potato520g · 580 kcal · 28 g P	490g	575	22	77	20
Total		1690	64	178	81

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

Day 7

1690 kcal · 64 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastBerry and Cottage Cheese Pancakes310g 2 swaps Greek Yogurt Berry Bowl350g · 420 kcal · 28 g P Greek Yogurt Bowl with Berries and Walnuts300g · 420 kcal · 28 g P	310g	420	24	45	16
LunchHummus and Falafel Wrap360g 2 swaps Chickpea Quinoa Salad with Lemon Dressing380g · 510 kcal · 20 g P Lentil Soup with Whole Wheat Bread450g · 510 kcal · 24 g P	360g	510	16	58	24
SnackSliced Apple with Peanut Butter160g 2 swaps Baby Carrots with Guacamole150g · 195 kcal · 3 g P Apple Slices with Almond Butter150g · 200 kcal · 4 g P	160g	195	4	22	10
DinnerStuffed Bell Peppers with Quinoa and Black Beans500g 2 swaps Chickpea Curry with Basmati Rice480g · 565 kcal · 18 g P Black Bean and Corn Stuffed Bell Peppers520g · 560 kcal · 20 g P	500g	565	20	74	21
Total		1690	64	199	71

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)

Protein74.4g

Carbs184.9g

Fat72.9g

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 tofu800g
Tempeh400g
Edamame300g
Paneer300g
Falafel300g

Produce

Mixed berries600g
Lemons4 pieces
Apples6 pieces
Mixed vegetables1.5 kg
Bananas6 pieces
Carrots500g
Sweet potatoes1 kg
Broccoli600g
Spinach400g
Mango2 pieces
Avocados4 pieces
Tomatoes500g
Bell peppers6 pieces

Dairy

Greek yogurt1.2 kg
Eggs12 pieces
Cottage cheese600g
Almond milk1 liter
Feta cheese200g
Parmesan cheese150g

Pantry

Walnuts150g
Chickpeas (canned)800g
Quinoa500g
Almond butter250g
Brown rice500g
Rolled oats400g
Peanut butter400g
Red lentils500g
Whole wheat bread1 loaf
Hummus400g
Black beans (canned)800g
Whole wheat wraps8 pieces
Basmati rice400g
Chia seeds200g
Olives150g
Lentil pasta400g
Marinara sauce500ml
Mixed nuts300g
Cornbread mix1 box

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 vegetarian 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 vegetarian plan provides 1700 kcal per day with 74 grams of average daily protein. Adults with moderate activity levels often find this middle calorie option fits their daily routine well. You will not find any meat or fish in these meals. Instead, all of your daily protein comes from eggs, dairy, legumes, and soy foods. This setup might feel too low for very active people or larger adults who need more energy. It suits anyone who wants a structured eating routine without any complex steps. You can easily follow the 4 meals per day across the 7 days.

What a day looks like

Day one starts with a Greek Yogurt Bowl with Berries and Walnuts for your first meal. Lunch brings a fresh Chickpea Quinoa Salad with Lemon Dressing to keep things simple. You can enjoy an Apple and Almond Butter Snack when you need a quick bite. Dinner features a warm Tofu Stir-Fry with Mixed Vegetables and Brown Rice to finish the day. Other top protein choices like the Lentil Pasta with Marinara Sauce and Parmesan appear later in the week. You will also see the Baked Tempeh with Sweet Potato Mash and Broccoli on other days. The Protein Smoothie with Spinach and Peanut Butter gives you a quick option when you are busy. You might also try the Vegetable and Paneer Rice Bowl during the week.

How to use it

Read through the shopping list before you buy your food items for the week. You can cook large batches of grains and proteins ahead of time to save effort. Swap any protein source for a similar option if you prefer a different taste. Add extra non starchy vegetables to your meals if you feel extra hungry later. The daily plan keeps your food choices simple and straightforward from morning until night. Each day gives you 4 balanced eating times to spread your food out well. You can repeat your favorite days if you prefer fewer choices in your routine. Keep your kitchen stocked with basic items so you are ready for every meal.

Cook extra grains on the weekend so you have them ready for lunch.
Swap out tofu for paneer if you prefer dairy over soy foods.
Keep fresh vegetables in your fridge to boost any meal quickly.
Review the shopping list carefully before you head out to the store.

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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