2800 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 2800 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
- Egg and Greens Skillet
1 serving
Lunch
- Kale White Bean and Pesto Salad
1 serving
Dinner
- Lemon Spaghetti with Spinach
1 serving
- Bean Sprout and Spinach Salad
1 serving
Example Seven Day Plan
Here's a sample Vegetarian meal plan with daily averages of 2753 Calories, 176g protein, 111g fat, and 293g carbs (241g 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
- Pumpkin Pecan Oatmeal 1 serving
- Cantaloupe 1 slices
Lunch
- Spinach Tomato Salad 0.5 serving
Dinner
- Summer Pasta 1 serving
- Broccoli with Hummus & Sesame Seeds 1 serving
Snack
- Peach and Blueberry Parfait 1 serving
Day 2
Breakfast
- Banana, Almond Butter, and Dates 1 banana
Lunch
- Protein Yogurt and Blueberries 1 serving
- Raspberry Tofu "Pudding" 0.5 serving
Dinner
- Greek Spaghetti 1 serving
- Broccoli Salad with Peanut Sauce 1 serving
Snack
Day 3
Breakfast
- Protein Power Oats 1 serving
Lunch
- Red Eye Protein Parfait 1 serving
- Strawberry and Walnut Spinach Salad 0.5 serving
Dinner
- Lazy Pad Thai 0.5 serving
Snack
Day 4
Breakfast
- Pumpkin Pecan Oatmeal 1 serving
- Cantaloupe 2 slices
Lunch
- Mocha Berry Almond Smoothie 1 serving
- Easy Spinach and Scallion Salad 1 serving
Dinner
- Lentil Salad 1.5 serving
- Broccoli with Hummus & Sesame Seeds 0.5 serving
Snack
- Blackberry Yogurt Parfait 1 serving
Day 5
Breakfast
- Protein Yogurt and Blueberries 1 serving
- Peaches and Almond Butter on Toast 1 serving
Lunch
- Red Eye Protein Parfait 1 serving
- Almonds 1 ounce
Dinner
- Lazy Pad Thai 0.5 serving
Snack
Day 6
Breakfast
- Protein Power Oats 1 serving
Lunch
- Carrots with Hummus 0.5 serving
Dinner
- Greek Spaghetti 1 serving
- Broccoli Salad with Peanut Sauce 1 serving
Snack
- Blackberry Yogurt Parfait 1 serving
Day 7
Breakfast
- Oatmeal banana protein shake 1 shake
- Toast with Tomato, Onion, & Hummus 1 serving
Lunch
- Protein Yogurt and Blueberries 1 serving
- Raspberry Tofu "Pudding" 1 serving
Dinner
- Summer Pasta 1 serving
- Edamame Sesame Bowl 1.5 serving
Snack
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