2980 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 2980 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.
Your Meal Plan
Breakfast
Onion and Tomato Omelet 1 omelet
Almond Butter Banana Toast 1 serving
Lunch
Smashed White Bean and Avocado Sandwich 1 serving
Dinner
Chinese Eggplants with Garlic Sauce 2 servings
Arugula Pine Nut Salad 1 serving
Complete Seven Day 2980 Calorie Vegetarian Meal Plan
Here's a sample Vegetarian meal plan with daily averages of 2967 Calories, 196g protein, 116g fat, and 321g carbs (262g 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.
Plan Summary
- Total Days
- 7
- Average Calories
- 2967
- Average Carbs
- 321g
- Average Fat
- 116g
- Average Proteins
- 196g
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Day 1
Breakfast
Protein Power Oats 2
serving
Peanut Butter Toast 1
slices
Lunch
Protein Yogurt and Blueberries 1
serving
Kale Avocado Salad 1
serving
Dinner
Tofu Kari 1
serving
Edamame Sesame Bowl 1 ½
serving
Snack
Blackberry Yogurt Parfait 1
serving
Day 2
Breakfast
Pumpkin Pecan Oatmeal 1
serving
Oranges ½
fruit
Lunch
Red Eye Protein Parfait 1
serving
Peach and Peanut Butter Snack 1
serving
Dinner
Lentil Salad 1 ½
serving
Sautéed Mushrooms with Green Peas ½
serving
Snack
Power Granola 1
serving
Day 3
Breakfast
- Protein Power Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
Oatmeal banana protein shake 1
shake
Dinner
- Tofu Kari 1
serving
- Edamame Sesame Bowl 1 ½
serving
Snack
- Blackberry Yogurt Parfait 1
serving
Day 4
Breakfast
Peaches & Almond Butter on Toast 1
serving
Lunch
- Red Eye Protein Parfait 1
serving
Simple Spinach Salad 1
serving
Dinner
- Lentil Salad 1
serving
- Sautéed Mushrooms with Green Peas 1
serving
Snack
- Power Granola 1
serving
Day 5
Breakfast
Cinnamon Protein Oats 2
serving
Lunch
Dinner
Summer Pasta 1
serving
Broccoli Salad with Peanut Sauce 1
serving
Snack
- Power Granola 1
serving
Day 6
Breakfast
- Pumpkin Pecan Oatmeal 1
serving
Granola ½
ounce
Lunch
Cauliflower and Tahini 1
serving
Dinner
- Tofu Kari 1
serving
- Edamame Sesame Bowl 1 ½
serving
Snack
- Blackberry Yogurt Parfait 1
serving
Day 7
Breakfast
Greek Yogurt with Blue and Blackberries 2
serving- Peanut Butter Toast 1
slices
Lunch
- Red Eye Protein Parfait 1
serving
- Peach and Peanut Butter Snack 1
serving
Dinner
- Lentil Salad 1 ½
serving
Snack
- Power Granola 1
serving
Browse Other 2980 Calorie 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