1,700 Calorie Vegetarian Meal Plan
A 1,700 calorie vegetarian 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 Vegetarian Meal Plan
1,900 Calorie Vegetarian Meal Plan
2,000 Calorie Vegetarian Meal Plan
Example plan
We’ve provided a printable 1,700 calorie vegetarian 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 1,741 kcal, 89g Protein, 218g Carbs, 66g Fat per day.
Breakfast
Peanut Butter Power Smoothie
Ideally, use a chilled or even a frozen banana for this splendid mix of peanutty protein power.
Calories and Macros
490 Calories
34g Protein
59g Carbohydrates
15g Fat
Ingredients
1 medium Banana
20 grams Oats
20 grams Peanut Butter (smooth)
250 ml Milk (1% fat)
20 grams Vanilla Whey Protein (80%)
Instructions
Step 1: Place the oats and milk into your favourite blender and allow to soften for about 1 minute before adding the remaining ingredients.
Step 2: Securely fasten the lid and 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 muscle-building goodness.
Lunch
The Cottage Sandwich
Calories and Macros
421 Calories
21g Protein
59g Carbohydrates
12g Fat
Ingredients
30 grams Cottage Cheese (1% fat)
4 slices Whole Grain Bread
45 grams Avocado
30 grams Cucumber
1/4 tsp Black Pepper
20 grams Romaine Lettuce
Instructions
Step 1: Lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of a soggy sandwich!).
Step 2: Slice your cucumber and avocado into sandwich-style slices.
Step 3: Place your lightly-toasted bread on a plate and layer all ingredients in the following order: lettuce, cottage cheese, avocado, cucumber, and then top it all off with a sprinkle of salt and pepper.
Step 4: Serve up and smile all day as a result.
*Watercress also works very well with this sandwich!
Dinner
Classic Turkish One-Pan Menemen
Calories and Macros
523 Calories
26g Protein
55g Carbohydrates
26g Fat
Ingredients
1 tbsp Olive Oil
1 medium Onion
1/2 medium Green Bell Pepper
1 Red Chilli Pepper
220 grams Chopped Tomatoes
40 grams Sun-Dried Tomatoes
1 tsp Brown Sugar
1 tbsp chopped Parsley
3 tbsp Greek Yogurt (whole milk)
2 cloves Garlic
2 Eggs
Instructions
Step 1: Chop the onion and bell pepper into bite-size slices and set aside.
Step 2: Finely slice the garlic and chilli and set to the other side.
Step 3: Heat the oil in a heavy-based frying pan over a medium temperature.
Step 4: Stir in the onions, bell pepper, and chilies and allow them all to become very well acquainted in the pan for about 3 minutes. Season with a little salt and pepper here too!
Step 5: Add the canned tomatoes and the sugar and bring to a light simmer to reduce the liquid. Then, add the sun-dried tomatoes and stir.
Step 6: Using a wooden spoon, create pockets that will hold the eggs.
Step 7: Crack an egg into each pocket, reduce the heat to low, and cover the pan. Allowing the eggs to set.
Step 8: While you wait, beat the finely-sliced garlic into the yogurt and season well.
Step 9: Serve the menemen with some parsley sprinkled over the top and a dollop of the garlicky yogurt on the side.
Snack 1
Banana and Mixed Nuts Power!
Calories and Macros
166 Calories
3g Protein
29g Carbohydrates
6g Fat
Ingredients
1 medium Banana
10 grams Mixed Nuts
Instructions
Step 1: Eat the banana and the mixed nuts. All of them.
Did you know that if you leave the banana skin in a glass of water overnight, you’ll be left with a nutrient-rich liquid fit for feeding your plants!
Snack 2
Rad Avocado Toast
This one will ignite your taste buds more than expected!
Calories and Macros
141 Calories
5g Protein
16g Carbohydrates
7g Fat
Ingredients
1/4 Avocado
1 slice Whole Grain Bread
1 sprinkle Sea Salt
1 dash Black Pepper
Instructions
Step 1: Place your bread into a toaster and let things heat up while you scoop out the avocado and chop it into thin slices.
Step 2: Once the bread has made the wonderful transformation into its crunchy counterpart, layer the avocado on top.
Step 3: Sprinkle with some watercress and a little sliced radish if you have it! Get crunching.
So, there you have it! A balanced, nutritious, and delicious 1,700-calorie vegetarian meal plan. Enjoy!
