1700 Calories

14 Days

Vegetarian

Dairy-Free

1700 Calorie 14-Day Vegetarian Dairy-Free Meal Plan

Moderate weight loss for men. This customizable meal plan includes 14 days of balanced meals following Vegetarian and Dairy-Free guidelines.

1700 kcal/day

Meals/day

Suitable for:mensedentary

Maintenance Calories

2200 kcal

Help me calculate this

Weekly Goal

Sex

Daily Target1700kcal

Day 1

380 kcal(-1320)

Breakfast

Eggs & Avocado Toast

A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.

380 cal

Ingredients

Whole Wheat Bread (2 slices)60 g

Egg2 piece

Avocado (ripe)70 g

17gProtein

30gCarbs

22gFat

Day 2

425 kcal(-1275)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

425 cal

Ingredients

Rolled Oats75 g

Almond Milk (Unsweetened)250 ml

Chia Seeds12.5 g

13gProtein

65gCarbs

14gFat

Day 3

425 kcal(-1275)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

425 cal

Ingredients

Rolled Oats75 g

Almond Milk (Unsweetened)250 ml

Chia Seeds12.5 g

13gProtein

65gCarbs

14gFat

Day 4

380 kcal(-1320)

Breakfast

Eggs & Avocado Toast

A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.

380 cal

Ingredients

Whole Wheat Bread (2 slices)60 g

Egg2 piece

Avocado (ripe)70 g

17gProtein

30gCarbs

22gFat

Day 5

438 kcal(-1262)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

438 cal

Ingredients

Rolled Oats75 g

Almond Milk (Unsweetened)275 ml

Blueberries87.5 g

11gProtein

68gCarbs

14gFat

Day 6

380 kcal(-1320)

Breakfast

Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

380 cal

Ingredients

Rolled Oats60 g

Almond Milk (Unsweetened)200 ml

Chia Seeds12 g

11gProtein

58gCarbs

12gFat

Day 7

380 kcal(-1320)

Breakfast

Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

380 cal

Ingredients

Rolled Oats60 g

Almond Milk (Unsweetened)200 ml

Chia Seeds12 g

11gProtein

58gCarbs

12gFat

Day 8

438 kcal(-1262)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

438 cal

Ingredients

Rolled Oats75 g

Almond Milk (Unsweetened)275 ml

Blueberries87.5 g

11gProtein

68gCarbs

14gFat

Day 9

380 kcal(-1320)

Breakfast

Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

380 cal

Ingredients

Rolled Oats60 g

Almond Milk (Unsweetened)200 ml

Chia Seeds12 g

11gProtein

58gCarbs

12gFat

Day 10

438 kcal(-1262)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

438 cal

Ingredients

Rolled Oats75 g

Almond Milk (Unsweetened)275 ml

Blueberries87.5 g

11gProtein

68gCarbs

14gFat

Day 11

380 kcal(-1320)

Breakfast

Eggs & Avocado Toast

A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.

380 cal

Ingredients

Whole Wheat Bread (2 slices)60 g

Egg2 piece

Avocado (ripe)70 g

17gProtein

30gCarbs

22gFat

Day 12

425 kcal(-1275)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

425 cal

Ingredients

Rolled Oats75 g

Almond Milk (Unsweetened)250 ml

Chia Seeds12.5 g

13gProtein

65gCarbs

14gFat

Day 13

438 kcal(-1262)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

438 cal

Ingredients

Rolled Oats75 g

Almond Milk (Unsweetened)275 ml

Blueberries87.5 g

11gProtein

68gCarbs

14gFat

Day 14

425 kcal(-1275)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

425 cal

Ingredients

Rolled Oats75 g

Almond Milk (Unsweetened)250 ml

Chia Seeds12.5 g

13gProtein

65gCarbs

14gFat

Daily Nutrition Average

409

calories / day

Target: 1700 kcal

2200 − 550 kcal/day = 1700 kcal

Protein13g

Carbs57g

Fat15g

Weekly Overview

Avg Calories409

Total Meals42

Weekly Deficit-25,070 kcal

Est. Weight Change-3.26 kg/week

Plan Duration14 Days

Shopping List

17 items from 14 recipes

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About This 1700 Calorie Meal Plan

This 1700 calorie 14-day meal plan is designed to help you maintain your current weight. All meals follow Vegetarian and Dairy-Free dietary guidelines.

What's Included

14 days of complete meal planning
3 meals per day (breakfast, lunch, dinner)
Full nutrition breakdown for every meal
Recipe links with detailed cooking instructions
Adjustable portions to meet your exact calorie needs
Grocery list generation for easy shopping

How to Use This Plan

Set your maintenance calories using the slider above
Choose your weekly weight loss goal
Review the generated meals for each day
Portions and ingredients automatically adjust based on your calorie target
Click on any recipe to see full cooking instructions
Generate your grocery list when you're ready to shop

Calorie Guidelines

A 1700 calorie diet is suitable for many adults looking to lose weight gradually.