for Muscle Building and Weight Gain
Here's a 7-day sample week averaging 178g protein a day. Build your own day below, or jump to the full week.
Open-Faced Breakfast Sandwich 1 serving
Yogurt with Apricot and Grapefruit 1 serving
Spinach Salad with Cashews 1 serving
Orange Dream Protein Smoothie 1 serving
Avocado Quesadillas 2 servings
Cucumber Avocado Caprese Salad 1 serving
This 2900 Calorie Vegetarian Meal Plan averages 178g protein a day over seven days, 25% of its Calories. It gives you three meals and a snack a day, averaging 2,870 Calories with 112g fat and 317g carbs (including 53g of fiber).
Cinnamon Protein Oats 2
serving
Peanut Butter Toast 1
slices
Red Eye Protein Parfait 1
serving
Peanut Butter & Carrots 1
serving
Summer Pasta 1
serving
Green Pea & Almond Salad 1
serving
Chia Cottage Cheese with Blueberries 1
serving
Protein Berry Crumble 1
serving
Peanut Butter & Celery 1
serving
Spaghetti with Onion and Mushroom 1
serving
Edamame Sesame Bowl 1 ½
serving
Berry Granola Parfait 1
serving
Pumpkin Pecan Oatmeal 1
serving
Granola ½
ounce
Banana Almond Shake 2
serving Summer Pasta 1
serving
Broccoli with Hummus & Sesame Seeds 1
serving
Power Granola 1
serving
Dark Chocolate Banana Smoothie 1
serving
Rice Cakes with Banana & Almond Butter 1
serving
White Bean & Artichoke Toast 2
serving
Protein-boosted Yogurt 1
serving
Kung Pao Tempeh ½
serving
Peanut Butter Protein Oats 1
serving Protein Berry Crumble 1
serving
Blackberry Yogurt Parfait 1 ½
serving Spaghetti with Onion and Mushroom 1
serving Edamame Sesame Bowl 1 ½
serving Cinnamon Protein Oats 2
serving Peanut Butter Toast 1
slices Red Eye Protein Parfait 1
serving
Avocado Citrus Salad with Mint 1
serving Summer Pasta 1
serving Green Pea & Almond Salad 1
serving Power Granola 1
serving
Apple Walnut Parfait 1
serving
Brie cheese on bread 1
serving
Oatmeal banana protein shake 1
shake
Kale Avocado Salad 1
serving Spaghetti with Onion and Mushroom 1
serving Edamame Sesame Bowl 1 ½
servingThe Vegetarian plan cuts protein from 205g to 178g a day and raises carbs from 294g to 317g.
| Daily average | Vegetarian plan | Standard plan |
|---|---|---|
| Calories | 2,870 | 2,901 |
| Protein | 178g | 205g |
| Fat | 112g | 115g |
| Carbs | 317g | 294g |
| Net carbs | 264g | 238g |
| Fiber | 53g | 56g |
Want a little less or more? See the 2800 Calorie Vegetarian Meal Plan or the 3000 Calorie Vegetarian Meal Plan.
See all our Vegetarian meal plans. Not following a specific diet? See the 2900 Calorie Meal Plan.
2900 Calorie Keto Meal Plan 50g net carbs a day or less, about 7% of Calories
2900 Calorie Vegan Meal Plan Plants only, no animal products
2900 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2900 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2900 Calorie Low Carb Meal Plan 181g carbs a day or less, 25% of Calories
2900 Calorie Low Fat Meal Plan 96g fat a day or less, 30% of Calories
2900 Calorie High Protein Meal Plan At least 218g protein a day, 30% of Calories
2900 Calorie Gluten Free Meal Plan Every meal free of gluten
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
