for Muscle Building and Weight Gain
Here's a 7-day sample week averaging 186g protein a day. Build your own day below, or jump to the full week.
Maple and Raisin Porridge 1 serving
Super Green Smoothie 1 serving
Kale White Bean and Pesto Salad 1 serving
Apples and Almond Butter 1 apple
5 Ingredient Coconut Curry 3 servings
Miso Soup with Greens and Tofu 1 servings
This 3200 Calorie Vegan Meal Plan averages 186g protein a day over seven days, 23% of its Calories. It gives you three meals and a snack a day, averaging 3,190 Calories with 136g fat and 337g carbs (including 66g of fiber).
Peanut Butter Toast 1
slices
Vegan Strawberry Protein Smoothie 1 ½
smoothie
Ants on a Log ½
serving
Tofu Kari 1 ½
serving
Edamame Sesame Bowl 1
serving
Power Granola 1
serving
Spicy Tempeh Hash 1 ½
serving Vegan Strawberry Protein Smoothie 1 ½
smoothie
Waldorf-ish Salad 1
serving
Pasta Pascal 1
serving
Zesty Kale Cucumber Salad 1
serving
Vegan Tropical Protein Smoothie 1
smoothie
Peach and Peanut Butter Snack 1
serving Vegan Strawberry Protein Smoothie 1 ½
smoothie Tofu Kari 1
serving
Tofu Salad 1 ½
serving Power Granola 1
serving Spicy Tempeh Hash 1 ½
serving Vegan Strawberry Protein Smoothie 1 ½
smoothie
Avocado Tomato Salad 1
bowl
Maple Glazed Tofu 1 ½
serving Waldorf-ish Salad 1
serving Spicy Tempeh Hash 1 ½
serving Vegan Strawberry Protein Smoothie 1 ½
smoothie Ants on a Log ½
serving Tofu Kari 1 ½
serving Tofu Salad ½
serving Power Granola 1
serving
Almond Milk Cocoa Protein Shake 2
shake Peanut Butter Toast 1
slices Vegan Strawberry Protein Smoothie 1 ½
smoothie
Summer Pepper and Tomato Salad 1
serving Pasta Pascal 1 ½
serving Zesty Kale Cucumber Salad ½
serving Spicy Tempeh Hash 1 ½
serving Vegan Strawberry Protein Smoothie 1 ½
smoothie Ants on a Log ½
serving Maple Glazed Tofu 1
serving
Green Beans with Tomato, Garlic, and Pine Nuts 1 ½
serving Power Granola 1
servingThe Vegan plan cuts protein from 228g to 186g a day and raises carbs from 322g to 337g.
| Daily average | Vegan plan | Standard plan |
|---|---|---|
| Calories | 3,190 | 3,183 |
| Protein | 186g | 228g |
| Fat | 136g | 122g |
| Carbs | 337g | 322g |
| Net carbs | 272g | 267g |
| Fiber | 66g | 54g |
Want a little less or more? See the 3100 Calorie Vegan Meal Plan or the 3300 Calorie Vegan Meal Plan.
See all our Vegan meal plans. Not following a specific diet? See the 3200 Calorie Meal Plan.
3200 Calorie Keto Meal Plan 50g net carbs a day or less, about 6% of Calories
3200 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
3200 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
3200 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
3200 Calorie Low Carb Meal Plan 200g carbs a day or less, 25% of Calories
3200 Calorie Low Fat Meal Plan 106g fat a day or less, 30% of Calories
3200 Calorie High Protein Meal Plan At least 240g protein a day, 30% of Calories
3200 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
