3500 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 3500 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
- Spinach and Mushroom Eggs
1 serving
- Fruit Parfait
1 parfait
Lunch
- Chocolate & Berry Avocado Smoothie
1 serving
- Arugula Pine Nut Salad
1 serving
Dinner
- 5 Ingredient Coconut Curry
3 servings
- Garlic Spinach
1 serving
Example Seven Day Plan
Here's a sample Vegetarian meal plan with daily averages of 3469 Calories, 243g protein, 132g fat, and 364g carbs (300g 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
- Pumpkin Pecan Oatmeal 1 serving
- Peaches & Almond Butter on Toast 1 serving
Lunch
- Almond Butter Berry Protein Smoothie 1.5 smoothie
- Ants on a Log 1 serving
Dinner
- Kung Pao Tempeh 0.5 serving
Snack
- Apple Walnut Parfait 1 serving
Day 2
Breakfast
- Peanut Butter Raspberry Oatmeal 1 serving
- Protein Berry Crumble 1 serving
Lunch
- Almonds 1.5 ounce
Dinner
- Greek Spaghetti 1.5 serving
- Broccoli Salad with Peanut Sauce 1 serving
Snack
- Protein Yogurt and Blueberries 1 serving
Day 3
Breakfast
- Protein Power Oats 2 serving
Lunch
- 1000 Calorie Shake 1 shake
- Chopped Salad 1 serving
Dinner
- Kung Pao Tempeh 0.5 serving
Snack
- Protein Yogurt and Blueberries 1 serving
Day 4
Breakfast
- Pumpkin Pecan Oatmeal 1 serving
- Granola 0.5 ounce
Lunch
- Almonds 1.5 ounce
Dinner
- Greek Spaghetti 1.5 serving
- Broccoli Salad with Peanut Sauce 1 serving
Snack
- Apple Walnut Parfait 1 serving
Day 5
Breakfast
- Peanut Butter Protein Oats 1 serving
- Protein Berry Crumble 1 serving
Lunch
- 1000 Calorie Shake 1 shake
- Bell Pepper and Hummus Snack 1 serving
Dinner
- Kung Pao Tempeh 0.5 serving
Snack
- Protein Yogurt and Blueberries 1 serving
Day 6
Breakfast
- Protein Power Oats 2 serving
Lunch
- Apple Walnut Parfait 1 serving
- Avocado, Strawberry, and Spinach Salad 1 serving
Dinner
- Greek Spaghetti 1.5 serving
- Broccoli Salad with Peanut Sauce 1 serving
Snack
- Mocha Berry Almond Smoothie 1 serving
Day 7
Breakfast
- Pumpkin Pecan Oatmeal 1 serving
- Peanut Butter and Peach Toast 1 serving
Lunch
- Almond Butter Berry Protein Smoothie 1.5 smoothie
- Ants on a Log 1 serving
Dinner
- Kung Pao Tempeh 0.5 serving
Snack
- Protein Yogurt and Blueberries 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