3200 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 3200 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
Pumpkin Pecan Oatmeal 1 serving
Nonfat yogurt 1 bowl
Lunch
Coconut Banana Oatmeal Smoothie 1 smoothie
Dinner
Cheese Quesadilla 2 quesadilla
Complete Seven Day 3200 Calorie Vegetarian Meal Plan
Here's a sample Vegetarian meal plan with daily averages of 3176 Calories, 207g protein, 124g fat, and 338g carbs (290g 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
- 3176
- Average Carbs
- 338g
- Average Fat
- 124g
- Average Proteins
- 207g
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Day 1
Breakfast
- Pumpkin Pecan Oatmeal 1
serving
Peaches & Almond Butter on Toast 1
serving
Lunch
Red Eye Protein Parfait 1
serving
Tofu Salad 1
serving
Dinner
Greek Spaghetti 1
serving
Broccoli Salad with Peanut Sauce 1 ½
serving
Snack
Day 2
Breakfast
Peanut Butter Protein Oats 1
serving
Protein Berry Crumble 1
serving
Lunch
Protein Yogurt and Blueberries 1
serving
Apples and Almond Butter 1
apple
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 3
Breakfast
Cinnamon Protein Oats 2
serving
Peanut Butter Toast 1
slices
Lunch
- Red Eye Protein Parfait 1
serving
Peach and Peanut Butter Snack 1
serving
Dinner
- Greek Spaghetti 1
serving
- Broccoli Salad with Peanut Sauce 1 ½
serving
Snack
Power Granola 1
serving
Day 4
Breakfast
- Pumpkin Pecan Oatmeal 1
serving
Pecans 1
ounce
Lunch
Oatmeal banana protein shake 1
shake
Raspberry Tofu "Pudding" 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 5
Breakfast
- Peanut Butter Protein Oats 1
serving
- Protein Berry Crumble 1
serving
Lunch
- Protein Yogurt and Blueberries 1
serving
- Apples and Almond Butter 1
apple
Dinner
- Greek Spaghetti 1
serving
- Broccoli Salad with Peanut Sauce 1 ½
serving
Snack
- Power Granola 1
serving
Day 6
Breakfast
- Pumpkin Pecan Oatmeal 1
serving
- Peaches & Almond Butter on Toast 1
serving
Lunch
- Pecans ½
ounce
Dinner
- Spaghetti with Onion and Mushroom 1
serving
- Quick and Easy Low Carb Caprese Salad 1 ½
serving
Snack
Peach and Blueberry Parfait 1
serving
Day 7
Breakfast
- Cinnamon Protein Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
- Oatmeal banana protein shake 1
shake
- Raspberry Tofu "Pudding" 1
serving
Dinner
- Greek Spaghetti 1
serving
- Broccoli Salad with Peanut Sauce 1 ½
serving
Snack
- Apple Walnut Parfait 1
serving
Browse Other 3200 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