2300 Calorie Vegetarian Meal Plan for Muscle Building and Weight Gain
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Vegetarian diet, rich in vegetables, fruits, and grains, offering a sustainable path to nutrition while reducing meat consumption.
Whether you're looking to gain muscle, increase weight, or maintain your current physique, a 2300 calorie meal plan might be what you need to reach your goals. For those following a vegetarian diet, this calorie target can forward your goals while ensuring you get a balance of nutrition from a variety of plant-based and dairy sources. Our planner is designed to provide you with nutrient-dense meals that fuel your workouts, support recovery, and keep you on track.
Today's Meal Plan
Breakfast
- Spinach Scrambled Eggs
2 servings
Lunch
- Red Eye Protein Parfait
1 serving
- Peanut Butter & Celery
1 serving
Dinner
- English Muffin Pizzas
1 serving
- Microwave Sour Cream Baked Potato
1 serving
Example Seven Day Plan
Here's a sample Vegetarian meal plan with daily averages of 2262 Calories, 157g protein, 89g fat, and 232g carbs (195g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Cinnamon Toast 1 slice
Lunch
- Oatmeal banana protein shake 1 shake
- Strawberries 0.5 cup
Dinner
- Greek Spaghetti 1 serving
- Edamame Sesame Bowl 1 serving
Snack
- Yogurt with Avocado & Basil 1 serving
Day 2
Breakfast
- Cinnamon Protein Oats 1 serving
Lunch
- Protein Yogurt and Blueberries 1 serving
- Apple 1 apple
Dinner
- Tofu Scramble 2 serving
- Bean Sprout and Spinach Salad 0.5 serving
Snack
- Trail Mix 1 serving
Day 3
Breakfast
- Cinnamon Raisin Protein Oatmeal 1 serving
Lunch
- Red Eye Protein Parfait 1 serving
- Brussels Sprout Slaw 1 serving
Dinner
- Summer Pasta 1 serving
- Edamame Sesame Bowl 1 serving
Snack
- Apples and Almond Butter 1 apple
Day 4
Breakfast
Lunch
- Apple Walnut Parfait 1 serving
- Easy Spinach and Scallion Salad 1 serving
Dinner
- Tofu Scramble 2 serving
- Bean Sprout and Spinach Salad 0.5 serving
Snack
- Trail Mix 1 serving
Day 5
Breakfast
- Protein Power Oats 1 serving
- Yogurt & Raisins 1 serving
Lunch
- Oatmeal banana protein shake 1 shake
- Fruit Salad 0.5 serving
Dinner
- Summer Pasta 1 serving
- Edamame Sesame Bowl 1 serving
Snack
- Peanut Butter and Honey Toast 1 sandwich
Day 6
Breakfast
- Buttered Toast with Cinnamon 1 slice
Lunch
- Red Eye Protein Parfait 1 serving
- Cucumber Avocado Salad 1 serving
Dinner
- Greek Spaghetti 1 serving
- Strawberry and Walnut Spinach Salad 1 serving
Snack
- Orange Dream Protein Smoothie 1 serving
Day 7
Breakfast
- Protein Yogurt and Blueberries 1 serving
- Banana 1 banana
Lunch
- Oatmeal banana protein shake 1 shake
- Fruit Salad 0.5 serving
Dinner
- Summer Pasta 1 serving
- Edamame Sesame Bowl 1 serving
Snack
- Trail Mix 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more