3180 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 3180 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
Scrambled Eggs with Onion Flakes 1 serving
Chocolate Hemp Power Smoothie 1 serving
Lunch
Tomato and Cheese Wrap 2 servings
Stuffed Avocado 1 stuffed avocado half
Dinner
Kung Pao Tempeh 2 servings
Complete Seven Day 3180 Calorie Vegetarian Meal Plan
Here's a sample Vegetarian meal plan with daily averages of 3144 Calories, 214g protein, 122g fat, and 328g carbs (280g 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
- 3144
- Average Carbs
- 328g
- Average Fat
- 122g
- Average Proteins
- 214g
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Day 1
Breakfast
Protein Power Oats 2
serving
Peanut Butter Toast 1
slices
Lunch
Protein Yogurt and Blueberries 1
serving
Dinner
- Kung Pao Tempeh ½
serving
Snack
Apple Walnut Parfait 1
serving
Day 2
Breakfast
Protein Silver Dollar Blueberry Pancakes 2
serving
Lunch
Peach and Blueberry Parfait 1 ½
serving
Bean Sprout and Spinach Salad 1
serving
Dinner
Summer Pasta 1
serving
Broccoli Salad with Peanut Sauce 1
serving
Snack
Power Granola 1
serving
Day 3
Breakfast
Cinnamon Protein Oats 2
serving- Peanut Butter Toast 1
slices
Lunch
Peanut Butter & Celery ½
serving
Dinner
Spaghetti with Onion and Mushroom 1
serving
Quick and Easy Low Carb Caprese Salad 1 ½
serving
Snack
- Apple Walnut Parfait 1
serving
Day 4
Breakfast
Pumpkin Pecan Oatmeal 1
serving
Peach and Peanut Butter Snack 1
serving
Lunch
Peach Protein Smoothie 2
shake- Bean Sprout and Spinach Salad ½
serving
Dinner
- Summer Pasta 1
serving
- Broccoli Salad with Peanut Sauce 1
serving
Snack
- Peach and Blueberry Parfait 1
serving
Day 5
Breakfast
- Cinnamon Protein Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
Oatmeal banana protein shake 1
shake- Peach and Peanut Butter Snack 1
serving
Dinner
- Kung Pao Tempeh ½
serving
Snack
- Apple Walnut Parfait 1
serving
Day 6
Breakfast
- Protein Power Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
- Peach and Blueberry Parfait 1 ½
serving
- Bean Sprout and Spinach Salad ½
serving
Dinner
- Spaghetti with Onion and Mushroom 1
serving
- Quick and Easy Low Carb Caprese Salad 1 ½
serving
Snack
- Power Granola 1
serving
Day 7
Breakfast
- Cinnamon Protein Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
- Peach and Peanut Butter Snack 1
serving
Dinner
- Summer Pasta 1
serving
- Broccoli Salad with Peanut Sauce 1
serving
Snack
- Apple Walnut Parfait 1
serving
Browse Other 3180 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