for Muscle Building and Weight Gain
Here's a 7-day sample week averaging 233g protein a day. Build your own day below, or jump to the full week.
Basic Egg White Omelet 2 servings
Chocolate Hemp Power Smoothie 1 serving
Fruit and Cheese Snack/Lunch Box 1 serving
Endive Salad 1 serving
5 Ingredient Coconut Curry 3 servings
Lettuce Cucumber Walnut Salad 1 serving
This 3400 Calorie Vegetarian Meal Plan averages 233g protein a day over seven days, 28% of its Calories. It gives you three meals and a snack a day, averaging 3,359 Calories with 132g fat and 349g carbs (including 61g of fiber).
Protein Power Oats 2
serving
Red Eye Protein Parfait 1
serving
Ants on a Log 1
serving
Lentil Salad 1 ½
serving
Protein Yogurt and Blueberries 1
serving
Cinnamon Protein Oats 2
serving
Peanut Butter Toast 1
slices
Oatmeal banana protein shake 1
shake
Peach and Peanut Butter Snack 1 ½
serving
Greek Spaghetti 1
serving
Broccoli Salad with Peanut Sauce 1 ½
serving
Apple Walnut Parfait 1
serving
Pumpkin Pecan Oatmeal 1
serving
Toast with Tomato, Onion, & Hummus 1
serving Red Eye Protein Parfait 1
serving
Lemon Avocado Salad 1
serving Lentil Salad 1 ½
serving Protein Yogurt and Blueberries 1
serving Cinnamon Protein Oats 2
serving Peanut Butter Toast 1
slices
Coconut Milk Protein Shake 1 ½
shake
Waldorf-ish Salad 1
serving Greek Spaghetti 1
serving Broccoli Salad with Peanut Sauce 1 ½
serving
Peach and Blueberry Parfait 1
serving Protein Power Oats 2
serving
Kale Avocado Salad 1
serving
Kung Pao Tempeh ½
serving Apple Walnut Parfait 1
serving Cinnamon Protein Oats 2
serving Peanut Butter Toast 1
slices Red Eye Protein Parfait 1
serving Peach and Peanut Butter Snack 1 ½
serving Lentil Salad 1 ½
serving Protein Yogurt and Blueberries 1
serving Protein Power Oats 2
serving Oatmeal banana protein shake 1
shake Peach and Peanut Butter Snack 1 ½
serving Greek Spaghetti 1
serving Broccoli Salad with Peanut Sauce 1 ½
serving Apple Walnut Parfait 1
servingThe Vegetarian plan's macros are within 10g of the standard plan's, so the difference is in the foods it uses.
| Daily average | Vegetarian plan | Standard plan |
|---|---|---|
| Calories | 3,359 | 3,378 |
| Protein | 233g | 241g |
| Fat | 132g | 131g |
| Carbs | 349g | 350g |
| Net carbs | 288g | 288g |
| Fiber | 61g | 61g |
Want a little less or more? See the 3300 Calorie Vegetarian Meal Plan or the 3500 Calorie Vegetarian Meal Plan.
See all our Vegetarian meal plans. Not following a specific diet? See the 3400 Calorie Meal Plan.
3400 Calorie Keto Meal Plan 50g net carbs a day or less, about 6% of Calories
3400 Calorie Vegan Meal Plan Plants only, no animal products
3400 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
3400 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
3400 Calorie Low Carb Meal Plan 212g carbs a day or less, 25% of Calories
3400 Calorie Low Fat Meal Plan 113g fat a day or less, 30% of Calories
3400 Calorie High Protein Meal Plan At least 255g protein a day, 30% of Calories
3400 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
