3410 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 3410 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
Blueberry and Sunflower Seed Protein Oatmeal 2 servings
Apple Slice Sandwich 1 serving
Lunch
Chickpea Salad 2 servings
Dinner
Avocado Pesto Pasta 1 serving
Avocado Tomato Salad 1 serving
Complete Seven Day 3410 Calorie Vegetarian Meal Plan
Here's a sample Vegetarian meal plan with daily averages of 3347 Calories, 234g protein, 127g fat, and 352g carbs (291g 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
- 3347
- Average Carbs
- 352g
- Average Fat
- 127g
- Average Proteins
- 234g
Sign Up
You can import this saved plan by registering. Sign up with Eat This Much Premium and you also get:
- Automatic grocery lists
- Automatic leftovers
- Plan your week in advance
- ...and more!
Day 1
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
Greek Spaghetti 1
serving
Broccoli Salad with Peanut Sauce 1 ½
serving
Snack
Protein Yogurt and Blueberries 1
serving
Day 2
Breakfast
Apples and Almond Butter 1
apple
Lunch
Peach and Blueberry Parfait 2
serving
Bean Sprout and Spinach Salad ½
serving
Dinner
Kung Pao Tempeh ½
serving
Snack
Day 3
Breakfast
Microwave Peanut Butter Protein Oats 1
serving
Protein Berry Crumble 1
serving
Lunch
- Red Eye Protein Parfait 1
serving
Dinner
- Greek Spaghetti 1
serving
- Broccoli Salad with Peanut Sauce 1 ½
serving
Snack
- Protein Yogurt and Blueberries 1
serving
Day 4
Breakfast
Protein Power Oats 2
serving
Lunch
Raw Cauliflower Tabouli 1
serving
Dinner
- Kung Pao Tempeh ½
serving
Snack
Apple Walnut Parfait 1
serving
Day 5
Breakfast
- Pumpkin Pecan Oatmeal 1
serving
Toast with Tomato and Hummus 1
serving
Lunch
- Red Eye Protein Parfait 1
serving
Peach and Peanut Butter Snack 1 ½
serving
Dinner
Lentil Salad 1 ½
serving
Snack
- Protein Yogurt and Blueberries 1
serving
Day 6
Breakfast
- Microwave Peanut Butter Protein Oats 1
serving
- Protein Berry Crumble 1
serving
Lunch
- Bean Sprout and Spinach Salad ½
serving
Dinner
- Greek Spaghetti 1
serving
- Broccoli Salad with Peanut Sauce 1 ½
serving
Snack
- Apple Walnut Parfait 1
serving
Day 7
Breakfast
- Pumpkin Pecan Oatmeal 1
serving
Peaches and Almond Butter on Toast 1
serving
Lunch
Oatmeal banana protein shake 1
shake
Dinner
- Kung Pao Tempeh ½
serving
Snack
- Protein Yogurt and Blueberries 1
serving
Browse Other 3410 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