3400 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 3400 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.
Today's Meal Plan
Breakfast
Lunch
- Coconut Banana Oatmeal Smoothie
1 shake
- Cucumber Apple Salad
1 serving
Dinner
- 5 Ingredient Coconut Curry
3 servings
- Cauliflower and Tahini
1 serving
Example Seven Day Plan
Here's a sample Vegetarian meal plan with daily averages of 3359 Calories, 233g protein, 132g fat, and 349g carbs (288g 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.
Day 1
Breakfast
- Protein Power Oats 2 serving
Lunch
- Red Eye Protein Parfait 1 serving
- Ants on a Log 1 serving
Dinner
- Lentil Salad 1.5 serving
- Green Beans with Tomato, Garlic, and Pine Nuts 0.5 serving
Snack
- Protein Yogurt and Blueberries 1 serving
Day 2
Breakfast
- Cinnamon Protein Oats 2 serving
- Peanut Butter Toast 1 slices
Lunch
- Oatmeal banana protein shake 1 shake
- Peach and Peanut Butter Snack 1.5 serving
Dinner
- Greek Spaghetti 1 serving
- Broccoli Salad with Peanut Sauce 1.5 serving
Snack
- Apple Walnut Parfait 1 serving
Day 3
Breakfast
- Pumpkin Pecan Oatmeal 1 serving
- Toast with Tomato, Onion, & Hummus 1 serving
Lunch
- Red Eye Protein Parfait 1 serving
- Lemon Avocado Salad 1 serving
Dinner
- Lentil Salad 1.5 serving
- Green Beans with Tomato, Garlic, and Pine Nuts 0.5 serving
Snack
- Protein Yogurt and Blueberries 1 serving
Day 4
Breakfast
- Cinnamon Protein Oats 2 serving
- Peanut Butter Toast 1 slices
Lunch
- Coconut Milk Protein Shake 1.5 shake
- Waldorf-ish Salad 1 serving
Dinner
- Greek Spaghetti 1 serving
- Broccoli Salad with Peanut Sauce 1.5 serving
Snack
- Peach and Blueberry Parfait 1 serving
Day 5
Breakfast
- Protein Power Oats 2 serving
Lunch
- Kale Avocado Salad 1 serving
Dinner
- Kung Pao Tempeh 0.5 serving
Snack
- Apple Walnut Parfait 1 serving
Day 6
Breakfast
- Cinnamon Protein Oats 2 serving
- Peanut Butter Toast 1 slices
Lunch
- Red Eye Protein Parfait 1 serving
- Peach and Peanut Butter Snack 1.5 serving
Dinner
- Lentil Salad 1.5 serving
- Green Beans with Tomato, Garlic, and Pine Nuts 0.5 serving
Snack
- Protein Yogurt and Blueberries 1 serving
Day 7
Breakfast
- Protein Power Oats 2 serving
Lunch
- Oatmeal banana protein shake 1 shake
- Peach and Peanut Butter Snack 1.5 serving
Dinner
- Greek Spaghetti 1 serving
- Broccoli Salad with Peanut Sauce 1.5 serving
Snack
- Apple Walnut Parfait 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse 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