for Muscle Building and Weight Gain
Here's a 7-day sample week averaging 192g protein a day. Build your own day below, or jump to the full week.
Blueberry Mint Smoothie 2 servings
Pear and Greens Juice 1 serving
Smashed White Bean and Avocado Sandwich 1 serving
Chopped Radish and Avocado Salad 1 serving
Pesto Pasta with Asparagus 2 servings
Zucchetti 1 cup
This 3250 Calorie Vegan Meal Plan averages 192g protein a day over seven days, 24% of its Calories. It gives you three meals and a snack a day, averaging 3,212 Calories with 141g fat and 332g carbs (including 77g of fiber).
Spicy Tempeh Hash 1 ½
serving
Vegan Strawberry Protein Smoothie 1 ½
smoothie
Ants on a Log 1
serving
Peanutty Quinoa Bowls 2
serving
Grilled Asparagus 1 ½
serving
Vegan Banana Oatmeal Smoothie 2
shake
Peanut Butter Toast 1
slices Vegan Strawberry Protein Smoothie 1 ½
smoothie Ants on a Log ½
serving
Sun-Dried Tomato & Lentil Salad 3 ½
serving
Avocado 1
avocado
Power Granola 1
serving Spicy Tempeh Hash 1 ½
serving Vegan Strawberry Protein Smoothie 1 ½
smoothie
Maple Glazed Tofu 1 ½
serving Vegan Strawberry Protein Smoothie 1 ½
smoothie Vegan Banana Oatmeal Smoothie 2
shake Ants on a Log ½
serving Peanutty Quinoa Bowls 2
serving Grilled Asparagus 1 ½
serving Spicy Tempeh Hash 1 ½
serving Vegan Strawberry Protein Smoothie 1 ½
smoothie
Summer Pepper and Tomato Salad 1
serving Sun-Dried Tomato & Lentil Salad 3
serving Power Granola 1
serving
Almond Milk Cocoa Protein Shake 2
shake Peanut Butter Toast 1
slices Vegan Strawberry Protein Smoothie 1 ½
smoothie Ants on a Log ½
serving
Tofu Kari 1 ½
serving
Lettuce Cucumber Walnut Salad ½
serving Spicy Tempeh Hash 1 ½
serving Vegan Strawberry Protein Smoothie 1 ½
smoothie Ants on a Log 1
serving Peanutty Quinoa Bowls 2
serving Grilled Asparagus 1 ½
serving Power Granola 1
servingThe Vegan plan cuts protein from 233g to 192g a day and raises fat from 121g to 141g.
| Daily average | Vegan plan | Standard plan |
|---|---|---|
| Calories | 3,212 | 3,198 |
| Protein | 192g | 233g |
| Fat | 141g | 121g |
| Carbs | 332g | 331g |
| Net carbs | 255g | 269g |
| Fiber | 77g | 61g |
Want a little less or more? See the 3200 Calorie Vegan Meal Plan or the 3300 Calorie Vegan Meal Plan.
See all our Vegan meal plans. Not following a specific diet? See the 3250 Calorie Meal Plan.
3250 Calorie Keto Meal Plan 50g net carbs a day or less, about 6% of Calories
3250 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
3250 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
3250 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
3250 Calorie Low Carb Meal Plan 203g carbs a day or less, 25% of Calories
3250 Calorie Low Fat Meal Plan 108g fat a day or less, 30% of Calories
3250 Calorie High Protein Meal Plan At least 244g protein a day, 30% of Calories
3250 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
