for Muscle Building and Weight Gain
Here's a 7-day sample week averaging 172g protein a day. Build your own day below, or jump to the full week.
Blueberry Oatmeal Smoothie 1 serving
Muesli 1 serving
White Bean & Artichoke Toast 2 servings
Waldorf-ish Salad 1 serving
Chinese Eggplants with Garlic Sauce 2 servings
Avocado and Black Bean Salad 1 serving
This 2950 Calorie Vegan Meal Plan averages 172g protein a day over seven days, 24% of its Calories. It gives you three meals and a snack a day, averaging 2,912 Calories with 126g fat and 303g carbs (including 63g of fiber).
Spicy Tempeh Hash 1 ½
serving
Vegan Strawberry Protein Smoothie 1 ½
smoothie
Summer Pepper and Tomato Salad 1
serving
Tofu Kari 1
serving
Edamame Sesame Bowl 1 ½
serving
Trail Mix 1
serving Vegan Strawberry Protein Smoothie 1 ½
smoothie
Apples and Almond Butter 1
apple White Bean & Artichoke Toast 2
serving
Maple Glazed Tofu 1 ½
serving
Arugula Salad with Grapefruit dressing ½
serving
Kale Avocado Salad 1
serving Spicy Tempeh Hash 1 ½
serving Vegan Strawberry Protein Smoothie 1 ½
smoothie
Lemon Avocado Salad 1
serving Tofu Kari 1
serving
Lebanese Tomato and Onion Salad 1
serving Vegan Strawberry Protein Smoothie 1 ½
smoothie Apples and Almond Butter 1
apple
Smashed White Bean and Avocado Sandwich 1
serving
Peach and Peanut Butter Snack 1
serving Maple Glazed Tofu 1 ½
serving
Green Pea & Almond Salad ½
serving Trail Mix 1
serving Spicy Tempeh Hash 1 ½
serving Vegan Strawberry Protein Smoothie 1 ½
smoothie Arugula Salad with Grapefruit dressing ½
serving
Spaghetti with Onion and Mushroom 1
serving
Zesty Kale Cucumber Salad 1
serving Vegan Strawberry Protein Smoothie 1 ½
smoothie Apples and Almond Butter 1
apple White Bean & Artichoke Toast 2
serving Tofu Kari 1
serving Edamame Sesame Bowl 1 ½
serving Trail Mix 1
serving Vegan Strawberry Protein Smoothie 1 ½
smoothie Smashed White Bean and Avocado Sandwich 1
serving Peach and Peanut Butter Snack 1
serving Maple Glazed Tofu 1 ½
serving Arugula Salad with Grapefruit dressing ½
serving Kale Avocado Salad 1
servingThe Vegan plan cuts protein from 208g to 172g a day and raises fat from 112g to 126g.
| Daily average | Vegan plan | Standard plan |
|---|---|---|
| Calories | 2,912 | 2,909 |
| Protein | 172g | 208g |
| Fat | 126g | 112g |
| Carbs | 303g | 298g |
| Net carbs | 241g | 240g |
| Fiber | 63g | 57g |
Want a little less or more? See the 2900 Calorie Vegan Meal Plan or the 3000 Calorie Vegan Meal Plan.
See all our Vegan meal plans. Not following a specific diet? See the 2950 Calorie Meal Plan.
2950 Calorie Keto Meal Plan 50g net carbs a day or less, about 7% of Calories
2950 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2950 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2950 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2950 Calorie Low Carb Meal Plan 184g carbs a day or less, 25% of Calories
2950 Calorie Low Fat Meal Plan 98g fat a day or less, 30% of Calories
2950 Calorie High Protein Meal Plan At least 222g protein a day, 30% of Calories
2950 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
