1700 Calorie Vegan Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated septiembre de 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

Generado por Mealyno a partir de fórmulas publicadas. No revisado por un médico ni por un dietista. Detalles

Día 1

1700 kcal · 71 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoTofu Scramble with Spinach and Toast350g 2 alternativas Spiced Chickpea Flour Omelette300g · 420 kcal · 20 g P Berry Protein Smoothie Bowl400g · 430 kcal · 22 g P	350g	420	22	38	20
AlmuerzoQuinoa Black Bean Power Bowl450g 2 alternativas Mediterranean Hummus and Falafel Wrap340g · 510 kcal · 16 g P Quinoa Black Bean Salad420g · 510 kcal · 19 g P	450g	510	20	67	18
CenaLentil Vegetable Stew with Brown Rice500g 2 alternativas 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 alternativas 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

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

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Día 2

1680 kcal · 67 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoChia Seed Pudding with Berries300g 2 alternativas 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
AlmuerzoChickpea Avocado Salad Wrap380g 2 alternativas Chickpea Tuna Salad Sandwich380g · 520 kcal · 22 g P Lentil Quinoa Salad Bowl400g · 520 kcal · 22 g P	380g	520	18	58	24
CenaBaked Tofu with Roasted Broccoli and Sweet Potato520g 2 alternativas 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 alternativas 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

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 3

1675 kcal · 67 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOatmeal with Soy Milk and Walnuts350g 2 alternativas 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
AlmuerzoMediterranean Hummus and Falafel Bowl450g 2 alternativas 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
CenaTempeh Stir Fry with Noodles480g 2 alternativas 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 alternativas 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

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 4

1690 kcal · 72 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoSmoothie Bowl with Pea Protein and Granola400g 2 alternativas Berry Protein Smoothie Bowl400g · 430 kcal · 22 g P Spiced Chickpea Flour Omelette300g · 420 kcal · 20 g P	400g	430	24	54	13
AlmuerzoRed Lentil Soup with Whole Wheat Bread500g 2 alternativas 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
CenaBlack Bean and Corn Stuffed Bell Peppers520g 2 alternativas 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 alternativas 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

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 5

1680 kcal · 71 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoVegan Protein Pancakes with Maple Syrup320g 2 alternativas 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
AlmuerzoEdamame and Soba Noodle Salad420g 2 alternativas Chickpea Tuna Salad Sandwich380g · 520 kcal · 22 g P Lentil Quinoa Salad Bowl400g · 520 kcal · 22 g P	420g	515	25	66	17
CenaChickpea and Spinach Curry with Rice550g 2 alternativas 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 alternativas 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

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 6

1685 kcal · 76 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoTofu Scramble with Spinach and Toast350g 2 alternativas Spiced Chickpea Flour Omelette300g · 420 kcal · 20 g P Berry Protein Smoothie Bowl400g · 430 kcal · 22 g P	350g	420	22	38	20
AlmuerzoQuinoa Black Bean Power Bowl450g 2 alternativas Mediterranean Hummus and Falafel Wrap340g · 510 kcal · 16 g P Quinoa Black Bean Salad420g · 510 kcal · 19 g P	450g	510	20	67	18
CenaLentil Walnut Bolognese with Pasta500g 2 alternativas 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 alternativas 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

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 7

1690 kcal · 62 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoChia Seed Pudding with Berries300g 2 alternativas 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
AlmuerzoChickpea Avocado Salad Wrap380g 2 alternativas Chickpea Tuna Salad Sandwich380g · 520 kcal · 22 g P Lentil Quinoa Salad Bowl400g · 520 kcal · 22 g P	380g	520	18	58	24
CenaBaked Tofu with Roasted Broccoli and Sweet Potato520g 2 alternativas 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 alternativas 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

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Calories and protein, day by day

ProteínasCarbohidratosGrasas

La altura de la barra son las kcal del día repartidas en proteínas, carbohidratos y grasas. Las cifras bajo cada barra son los gramos de proteína.

Macros diarios medios

targeting 1700 kcal (±50)

Proteínas69.4g

Carbohidratos199.4g

Grasas68g

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

Lista de la compra

Agrupada por secciones del supermercado. Las cantidades son para los 7 días completos.

Proteínas

Firm Tofu1.2 kg
Tempeh400 g

Frutas y verduras

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

Lácteos

Soy Milk2 litres
Soy Yogurt400 g

Despensa

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.

Leer el aviso completo

Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.

Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.

Mealyno nunca recomienda un objetivo de calorías por debajo de tu tasa metabólica basal (BMR) calculada, la energía mínima que necesita tu cuerpo en reposo completo. Incluso el ajuste de pérdida de peso más agresivo se limita a ese mínimo.

Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generado: septiembre de 2026

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