3440 Calorie Vegan 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 Vegan diet, a lifestyle choice that eliminates all animal products, focusing on nutrient-rich plant-based foods for a healthier you and planet.
Whether you're looking to gain muscle, increase weight, or maintain your current physique, a 3440 calorie meal plan might be what you need to reach your goals. For those following a vegan diet, this calorie target can forward your goals while ensuring you get a balance of nutrition from a variety of plant-based 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
Vegan Mushroom-Cashew Toast 1 serving
Pear and Greens Juice 1 serving
Lunch
Smashed Avocado and Garbanzo Beans 2 servings
Zesty Kale Cucumber Salad 1 serving
Dinner
5 Ingredient Coconut Curry 3 servings
Spinach & Avocado Soup 1 serving
Complete Seven Day 3440 Calorie Vegan Meal Plan
Here's a sample Vegan meal plan with daily averages of 3383 Calories, 196g protein, 146g fat, and 355g carbs (279g 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
- 3383
- Average Carbs
- 355g
- Average Fat
- 146g
- Average Proteins
- 196g
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Day 1
Breakfast
Spicy Tempeh Hash 1 ½
serving
Lunch
Vegan Strawberry Protein Smoothie 1 ½
smoothie
Ants on a Log 1
serving
Dinner
Sun-Dried Tomato & Lentil Salad 3 ½
serving
Green Beans with Tomato, Garlic, and Pine Nuts 1 ½
serving
Snack
Quick White Bean Salad ½
serving
Day 2
Breakfast
- Spicy Tempeh Hash 1 ½
serving
Lunch
- Vegan Strawberry Protein Smoothie 1 ½
smoothie
- Ants on a Log ½
serving
Dinner
Spaghetti with Onion and Mushroom 1 ½
serving- Zesty Kale Cucumber Salad 1
serving
Snack
Day 3
Breakfast
Vegan Banana Oatmeal Smoothie 2
shake
Peanut Butter Toast 1
slices
Lunch
- Vegan Strawberry Protein Smoothie 1 ½
smoothie
Dinner
- Sun-Dried Tomato & Lentil Salad 3
serving
Snack
- Quick White Bean Salad 1
serving
Day 4
Breakfast
- Spicy Tempeh Hash 1 ½
serving
Lunch
- Vegan Strawberry Protein Smoothie 1 ½
smoothie
- Ants on a Log ½
serving
Dinner
- Spaghetti with Onion and Mushroom 1 ½
serving
- Zesty Kale Cucumber Salad 1
serving
Snack
Day 5
Breakfast
- Spicy Tempeh Hash 1 ½
serving
Lunch
- Vegan Strawberry Protein Smoothie 1 ½
smoothie
- Ants on a Log ½
serving
Dinner
- Sun-Dried Tomato & Lentil Salad 3
serving
- Green Beans with Tomato, Garlic, and Pine Nuts 1 ½
serving
Snack
- Quick White Bean Salad 1
serving
Day 6
Breakfast
Spinach, Peach, Banana Smoothie 2
smoothie- Peanut Butter Toast 1
slices
Lunch
- Vegan Strawberry Protein Smoothie 1 ½
smoothie
- Ants on a Log ½
serving
Dinner
Spaghetti with Mushrooms, Garlic and Oil 1 ½
serving
Bean Sprout and Spinach Salad 1 ½
serving
Snack
Day 7
Breakfast
- Spicy Tempeh Hash 1 ½
serving
Lunch
- Vegan Strawberry Protein Smoothie 1 ½
smoothie
- Ants on a Log 1
serving
Dinner
- Sun-Dried Tomato & Lentil Salad 3
serving
Snack
- Quick White Bean Salad 1
serving
Browse Other 3440 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