1700 kcal Vegetarian Weight Loss Meal Plan
A low-calorie, high-protein vegetarian meal plan.
Filling plant-based meals perfect for effective fat loss without meat!
- You are a vegetarian and want to lose weight
- Your TDEE is around 2000-2200 kcal
- You weigh around 60-75 kg
- You want to lose 0.5-0.7 kg per week
- You work out 2-4 times a week
Day-by-day meal plan
Days 2–7: the full week
Every day hits the same target: 1700 kcal and about 105 g of protein. Macros are calculated from the ingredients using standard food composition tables (weights refer to dry/raw products), so treat them as estimates — differences of a few percent between brands are normal. The shopping list below covers day 1.
Day 2
— 1751 kcal · 108 g protein · 198 g carbs · 59 g fat
Day 3
— 1740 kcal · 105 g protein · 197 g carbs · 59 g fat
Day 4
— 1736 kcal · 103 g protein · 222 g carbs · 48 g fat
Day 5
— 1665 kcal · 105 g protein · 191 g carbs · 52 g fat
Day 6
— 1708 kcal · 105 g protein · 218 g carbs · 46 g fat
Day 7
— 1734 kcal · 107 g protein · 194 g carbs · 59 g fat
Shopping list and estimated cost
💡 Plant-based protein and eggs
- Plain tofu 700g (~24 zł)
- Large eggs 21 pcs (~15 zł)
- Red lentils 400g (~8 zł)
- Chickpeas (canned) 4 pcs (~12 zł)
🧀 Dairy
- Cottage cheese 1.4 kg (~28 zł)
- Plain skyr 1 kg (~30 zł)
- Light feta cheese 200g (~14 zł)
- Halloumi cheese 500g (~42 zł)
💡 Carbohydrates
- Basmati rice 300g (~4 zł)
- Crispbread 2 packs (~10 zł)
- Light coconut milk 3 cans (~12 zł)
🥦 Vegetables and fruits
- Fresh spinach 500g (~12 zł)
- Tomatoes + cherry tomatoes (~12 zł)
- Cucumbers, radish (~8 zł)
- Mixed greens 3 packs (~15 zł)
- Frozen raspberries 600g (~21 zł)
💡 Other
- Olive oil 100ml (~6 zł)
- Butter 50g (~2 zł)
- Honey 50g (~3 zł)
- Spices (curry, turmeric) (~8 zł)
💰 Estimated cost
Who this meal plan is for
This meal plan is designed for individuals seeking to lose body fat on a vegetarian diet. The 1700 kcal target is generally suitable for a moderately active person weighing 65–80 kg, or a less active individual with a higher starting body weight, who is aiming for a moderate calorie deficit. It is structured to provide high satiety through significant protein and fiber content, which can be beneficial when managing hunger during a fat loss phase.
A calorie deficit is required for weight loss, meaning you must consume fewer calories than your body expends. To verify if 1700 kcal creates an appropriate deficit for you, it is essential to first estimate your daily energy needs. You can calculate a reliable baseline using our TDEE Calculator. This plan will be most effective if your total daily energy expenditure is in the 2000–2200 kcal range, creating a daily deficit of 300–500 kcal.
Where this macronutrient split comes from
The nutritional targets are set to support fat loss while preserving muscle mass. The total energy is allocated across macronutrients based on established principles, with a focus on protein. Here is the mathematical breakdown of the plan's 1700 calories:
Protein: 105 g. This provides 420 kcal (105 g * 4 kcal/g). This quantity equates to roughly 1.6 g of protein per kilogram for a 65 kg person, a level intended to support muscle maintenance. To see how this compares to your individual needs, you can use the Protein Requirement Calculator.
Fat: 53 g. This provides 477 kcal (53 g * 9 kcal/g). This amount constitutes about 28% of total calories, which is sufficient for supporting hormonal functions and absorption of fat-soluble vitamins.
Carbohydrates: 200 g. This provides the remaining 803 kcal (803 kcal / 4 kcal/g ≈ 200 g). Carbohydrates are the primary energy source for physical activity and daily function. This quantity is set to fuel workouts without being excessive for a fat loss goal.
How to adapt this plan to yourself
This 1700 kcal plan serves as a template. Your personal energy requirements may be higher or lower depending on your body weight, age, activity level, and specific goals. If you require a different calorie intake, you should adjust the portion sizes of the meals provided rather than omitting entire meals, which would alter the macronutrient balance.
To rescale the plan, convert your target calorie intake into a multiplier. For example, if your target is 1900 kcal, you would multiply all ingredient quantities by 1.12 (1900 / 1700 ≈ 1.12). If your target is 1500 kcal, your multiplier would be 0.88 (1500 / 1700 ≈ 0.88). For a precise recommendation on your ideal intake for weight loss or gain, use our Calorie Deficit and Surplus Calculator.
Substitutions and common questions
Flexibility is key for long-term adherence. You can make substitutions to this plan, but you must account for the caloric and macronutrient differences in your new ingredients to stay on target.
- Protein sources: Tofu, cottage cheese, and skyr can be swapped for other high-protein vegetarian options like tempeh, seitan, Greek yogurt, or eggs. Check the protein and fat content of your replacement to ensure it aligns with the meal's goals.
- Carbohydrate sources: Grains like rice or oats can be exchanged for quinoa, buckwheat, whole-wheat pasta, or potatoes. Measure your portions to match the carbohydrate target for the meal.
- Fat sources: Halloumi, feta, and oils can be replaced with other healthy fats like avocado, nuts, or seeds. Be mindful of portion sizes, as fats are very calorie-dense.
- Vegetables: Most non-starchy vegetables (e.g., spinach, broccoli, bell peppers, zucchini, cauliflower) are low in calories and can be used interchangeably or added freely for volume and micronutrients.
- Can this plan be made vegan? It is possible, but it requires significant modification. Dairy products like cheese, skyr, and cottage cheese would need to be replaced with plant-based alternatives, which often have different protein and fat profiles. You would need to carefully track your macros to ensure you still meet the protein target.
Related resources
See also
- Meal plan2100 kcal Weight Loss Meal Plan
- Meal plan1700 kcal Keto Meal Plan for a Cut