for Muscle Building and Weight Gain
Here's a 7-day sample week averaging 202g protein a day. Build your own day below, or jump to the full week.
French Toast with Fruit 2 slice
Blueberry Vanilla Coconut Smoothie 1 serving
Kale White Bean and Pesto Salad 1 serving
Pecans 1 ounce
Parmesan Herb Spaghetti Squash 1 serving
Cold Asparagus with Curry Dip 1 serving
This 3100 Calorie Vegetarian Meal Plan averages 202g protein a day over seven days, 26% of its Calories. It gives you three meals and a snack a day, averaging 3,080 Calories with 123g fat and 325g carbs (including 60g of fiber).
Peanut Butter Protein Oats 2
serving
Red Eye Protein Parfait 1
serving
Avocado 1
avocado
Kung Pao Tempeh ½
serving
Power Granola 1
serving
Protein Power Oats 2
serving
Brussels Sprout Slaw ½
serving
Spaghetti with Onion and Mushroom 1
serving
Quick and Easy Low Carb Caprese Salad 1 ½
serving
Peach and Blueberry Parfait 1
serving Red Eye Protein Parfait 1
serving Avocado 1
avocado Kung Pao Tempeh ½
serving Power Granola 1
serving
Pumpkin Pecan Oatmeal 1
serving
Blueberries ½
cup
Avocado Rice Cake 1
serving Spaghetti with Onion and Mushroom 1
serving Quick and Easy Low Carb Caprese Salad 1 ½
serving Peach and Blueberry Parfait 1
serving Peanut Butter Protein Oats 2
serving
Apple Walnut Parfait 1
serving Kung Pao Tempeh ½
serving Protein Power Oats 2
serving
Protein Yogurt and Blueberries 1
serving
Raspberry Tofu "Pudding" 1
serving
Lentil Salad 1 ½
serving
Sautéed Mushrooms with Green Peas ½
serving Power Granola 1
serving Peanut Butter Protein Oats 1
serving
Protein Berry Crumble 1
serving Red Eye Protein Parfait 1
serving Avocado 1
avocado Kung Pao Tempeh ½
servingThe Vegetarian plan cuts protein from 221g to 202g a day and raises carbs from 311g to 325g.
| Daily average | Vegetarian plan | Standard plan |
|---|---|---|
| Calories | 3,080 | 3,081 |
| Protein | 202g | 221g |
| Fat | 123g | 120g |
| Carbs | 325g | 311g |
| Net carbs | 265g | 250g |
| Fiber | 60g | 61g |
Want a little less or more? See the 3000 Calorie Vegetarian Meal Plan or the 3200 Calorie Vegetarian Meal Plan.
See all our Vegetarian meal plans. Not following a specific diet? See the 3100 Calorie Meal Plan.
3100 Calorie Keto Meal Plan 50g net carbs a day or less, about 6% of Calories
3100 Calorie Vegan Meal Plan Plants only, no animal products
3100 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
3100 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
3100 Calorie Low Carb Meal Plan 193g carbs a day or less, 25% of Calories
3100 Calorie Low Fat Meal Plan 103g fat a day or less, 30% of Calories
3100 Calorie High Protein Meal Plan At least 233g protein a day, 30% of Calories
3100 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
