1700 Calories

7 Days

Vegetarian

Gluten-Free

1700 Calorie 7-Day Vegetarian Gluten-Free Meal Plan

Moderate weight loss for men. This customizable meal plan includes 7 days of balanced meals following Vegetarian and Gluten-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

1138 kcal(-562)

Breakfast

Oatmeal with Fruit & Nuts

Warm, comforting oatmeal topped with fresh apple slices, crunchy walnuts, and a touch of cinnamon. This fiber-rich breakfast provides sustained energy and heart-healthy omega-3 fats.

438 cal

Ingredients

Rolled Oats62.5 g

2% Milk250 ml

Apple (diced)125 g

14gProtein

65gCarbs

15gFat

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

700 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)262.5 g

Quinoa (dry)43.75 g

Black Beans (drained and rinsed)87.5 g

32gProtein

102gCarbs

21gFat

Day 2

1073 kcal(-627)

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

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

648 cal

Ingredients

Zucchini (4 medium, halved and scooped)306.25 g

Quinoa (dry)52.5 g

Black Beans (drained and rinsed)87.5 g

30gProtein

91gCarbs

19gFat

Day 3

1068 kcal(-632)

Breakfast

Whole Grain Banana Pancakes

Fluffy, naturally sweetened pancakes made with oats, ripe banana, and eggs. These balanced pancakes provide sustained energy with complex carbs, protein, and natural sweetness without refined sugar.

420 cal

Ingredients

Rolled Oats40 g

Egg1 piece

Banana (ripe, mashed)60 g

14gProtein

58gCarbs

14gFat

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

648 cal

Ingredients

Zucchini (4 medium, halved and scooped)306.25 g

Quinoa (dry)52.5 g

Black Beans (drained and rinsed)87.5 g

30gProtein

91gCarbs

19gFat

Day 4

1138 kcal(-562)

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

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

700 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)262.5 g

Quinoa (dry)43.75 g

Black Beans (drained and rinsed)87.5 g

32gProtein

102gCarbs

21gFat

Day 5

1028 kcal(-672)

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

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

648 cal

Ingredients

Zucchini (4 medium, halved and scooped)306.25 g

Quinoa (dry)52.5 g

Black Beans (drained and rinsed)87.5 g

30gProtein

91gCarbs

19gFat

Day 6

1120 kcal(-580)

Breakfast

Whole Grain Banana Pancakes

Fluffy, naturally sweetened pancakes made with oats, ripe banana, and eggs. These balanced pancakes provide sustained energy with complex carbs, protein, and natural sweetness without refined sugar.

420 cal

Ingredients

Rolled Oats40 g

Egg1 piece

Banana (ripe, mashed)60 g

14gProtein

58gCarbs

14gFat

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

700 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)262.5 g

Quinoa (dry)43.75 g

Black Beans (drained and rinsed)87.5 g

32gProtein

102gCarbs

21gFat

Day 7

1085 kcal(-615)

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

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

648 cal

Ingredients

Zucchini (4 medium, halved and scooped)306.25 g

Quinoa (dry)52.5 g

Black Beans (drained and rinsed)87.5 g

30gProtein

91gCarbs

19gFat

Daily Nutrition Average

1093

calories / day

Target: 1700 kcal

2200 − 550 kcal/day = 1700 kcal

Protein43g

Carbs158g

Fat34g

Weekly Overview

Avg Calories1093

Total Meals21

Weekly Deficit-7,753 kcal

Est. Weight Change-1.01 kg/week

Plan Duration7 Days

Shopping List

29 items from 14 recipes

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About This 1700 Calorie Meal Plan

This 1700 calorie 7-day meal plan is designed to help you maintain your current weight. All meals follow Vegetarian and Gluten-Free dietary guidelines.

What's Included

7 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.