1,700 Calorie Vegan Meal Plan

A 1,700 calorie vegan diet, carefully planned, can promote healthy eating habits for individuals aiming for weight loss. Be mindful that calorie needs vary, hence caloric intake should align with personal goals and lifestyle.

Who should try this diet?

If you’re focused on losing weight, a diet that aims for an average of 1,700 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating enough of a caloric deficit to encourage weight loss.

Of course, this amount of calories should only be followed by individuals with a moderate level of activity.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

If following this style of meal plan creates unwanted weight loss, it may be necessary to increase total calories consumed accordingly.

Realized that perhaps you need to be eating more calories? Try one of these free meal plans:

1,800 Calorie Vegan Meal Plan
1,900 Calorie Vegan Meal Plan
2,000 Calorie Vegan Meal Plan

Example plan

We’ve provided a printable 1,700 calorie vegan meal plan PDF, including recipes for breakfast, lunch, dinner, and snacks. It’s structured over 5 meals (3 mains and 2 snacks).

Download the meal plan in the link above or continue reading for recipes.

Provides 1,645 kcal, 79g Protein, 191g Carbs, 74g Fat per day.

Breakfast

The Avocado Bananarama Smoothie

Ideally, use a chilled avocado and a chilled/frozen banana for this splendid mix of healthy fats and energy.

Calories and Macros

441 Calories
35g Protein
41g Carbohydrates
17g Fat

Ingredients

1/2 Avocado
1 Banana
250 ml Coconut Milk Drink (carton)
45 grams Vanilla Vegan Protein Blend (70%)
1/2 tsp Brown Sugar

Instructions

Step 1: Place all ingredients into that super blender and securely fasten the lid. 

Step 2: Blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency.

Step 3: Pour into a glass for that fresh serving of energy-boosting goodness!

Lunch

Sweet Strawberry and Peanut Butter on Toast

Something new that you’ll definitely want to try again!

Calories and Macros

538 Calories
24g Protein
56g Carbohydrates
27g Fat

Ingredients

6 Strawberries
45 grams Peanut Butter (smooth)
3 slices Whole Grain Bread
1 tsp Brown Sugar

Instructions

Step 1: Place your bread into a toaster and let things heat up while you slice your strawberries on the side. 

Step 2: Once the bread has made the incredible transition into toast, spread the peanut butter nice and evenly before topping off with the sliced strawberries and a sprinkle of sugar.

Let the crunch begin.

Dinner

Roasted Butternut Squash and Tofu Salad

Calories and Macros

428 Calories
23g Protein
32g Carbohydrates
27g Fat

Ingredients

120 grams Butternut Squash
120 grams Tofu
1 1/2 tsp Olive Oil
1/2 tsp Ground Oregano
1/4 tsp Cumin Powder
1/2 tsp Dried Rosemary
1/2 tsp Garlic Powder
80 grams Mixed Salad Leaves
1 wedge Lemon
5 Black Olives
4 pieces Sun-Dried Tomatoes
1 tsp Balsamic Vinegar
10 grams Pumpkin Seeds

Instructions

Step 1: Preheat that glorious oven to 180c (350f)

Step 2: Chop your butternut squash and tofu into 1-inch cubes

Step 3: Place those 1-inch cubes into a mixing bowl along with ½ the olive oil and all those fragrant herbs and spices, yummy. Season with a little salt and pepper and mix to coat

Step 4: Spread the squash and tofu evenly on a baking tray and place into the oven for 25 – 30 minutes

Step 5: Chop your olives and sun-dried tomatoes into happy slices

Step 6: Place the salad leaves in a bowl and drizzle with the remaining olive oil, the juice from the lemon, and the balsamic vinegar

Step 7: Layer the squash on top along with the sun-dried tomatoes, olives, and sunflower seeds

Enjoy!

Snack 1

Chocolate Protein and Sweet Strawberries

Calories and Macros

202 Calories
27g Protein
15g Carbohydrates
4g Fat

Ingredients

30 grams Chocolate Vegan Protein Blend (70%)
200 ml Soy Milk
20 grams Strawberries

Instructions

Step 1: Thoroughly mix the protein powder with the milk along with a little additional water if necessary.

Step 2: Serve up with the strawberries on the side!

This one is berry berry good…

Snack 2

Pear

Fruity and juicy!

Calories and Macros

101 Calories
1g Protein
27g Carbohydrates
0g Fat

Ingredients

1 medium Pear

So, there you have it! A balanced, nutritious, and delicious 1,700-calorie vegan meal plan. Enjoy!