for Muscle Building and Weight Gain
Here's a 7-day sample week averaging 197g protein a day. Build your own day below, or jump to the full week.
Banana Pancakes 4 servings
Coconut Mango Protein Shake 1 shake
Avocado Citrus Salad with Mint 1 serving
Chinese Eggplants with Garlic Sauce 2 servings
Cucumber Avocado Caprese Salad 1 serving
This 3000 Calorie Vegetarian Meal Plan averages 197g protein a day over seven days, 27% of its Calories. It gives you three meals and a snack a day, averaging 2,939 Calories with 86g fat and 378g carbs (including 62g of fiber).
Nectarine Oatmeal 1
bowl
Basic Protein Drink 1
cup
Broccoli and Apple Salad 1
serving
Spaghetti with Onion and Mushroom 1 ½
serving
Tofu "Ricotta" 1 ½
serving
Yogurt with Strawberries and Cashews 1
serving
"Greena" Colada 1 ½
serving
Protein-boosted Yogurt 1
serving
Lentil Salad 1 ½
serving
Sautéed Mushrooms with Green Peas ½
serving
Oatmeal Smoothie 1
serving
Banana oatmeal 1
bowl Basic Protein Drink 1
cup
Vegan Banana Oatmeal Smoothie 2
shake
Grapes ½
cup
Greek Fettuccine 1 ½
serving Tofu "Ricotta" 1 ½
serving Yogurt with Strawberries and Cashews 1
serving
Peanut Butter Raisin Oatmeal 1
serving
Protein-boosted Honey Yogurt 1
serving
Almond Butter Berry Protein Smoothie 1 ½
smoothie
Garden Variety Green Juice ½
serving
Couscous Black Bean and Corn Salad 1
serving
Persian Cucumber Yogurt 1 ½
serving
Power Granola 1
serving
Healthy 4-Ingredient Fruit Salad 1
serving
Smashed White Bean and Avocado Sandwich 1
serving
Cheesy Vegan Zoodles 2 ½
serving
Snap Pea Salad with Zesty Lemon Vinaigrette 1 ½
serving Basic Protein Drink 1
cup
Greek Yogurt with Mixed Berries 2
serving
Quick Hip Spinach ½
serving
Peanutty Quinoa Bowls 1 ½
serving
Sea Salt Edamame 1 ½
serving Power Granola 1
serving "Greena" Colada 1 ½
serving Protein-boosted Yogurt 1
serving
Quinoa Bean Salad 2
serving Tofu "Ricotta" 1
serving Yogurt with Strawberries and Cashews 1
servingThe Vegetarian plan cuts fat from 107g to 86g a day and raises carbs from 348g to 378g.
| Daily average | Vegetarian plan | Standard plan |
|---|---|---|
| Calories | 2,939 | 2,967 |
| Protein | 197g | 185g |
| Fat | 86g | 107g |
| Carbs | 378g | 348g |
| Net carbs | 316g | 293g |
| Fiber | 62g | 55g |
Want a little less or more? See the 2900 Calorie Vegetarian Meal Plan or the 3100 Calorie Vegetarian Meal Plan.
See all our Vegetarian meal plans. Not following a specific diet? See the 3000 Calorie Meal Plan.
3000 Calorie Keto Meal Plan 50g net carbs a day or less, about 7% of Calories
3000 Calorie Vegan Meal Plan Plants only, no animal products
3000 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
3000 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
3000 Calorie Low Carb Meal Plan 187g carbs a day or less, 25% of Calories
3000 Calorie Low Fat Meal Plan 100g fat a day or less, 30% of Calories
3000 Calorie High Protein Meal Plan At least 225g protein a day, 30% of Calories
3000 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
