This 2500 calorie diet plan is ideal for those looking to maintain muscle mass or experience moderate weight gain while following a vegetarian lifestyle. It provides a healthy balance of macronutrients.
Meal Plan
Breakfast: Avocado Toast with Poached Eggs and Tomato - 500 Calories
Mid-Morning Snack: Smoothie with Spinach, Banana, Almond Butter, and Protein Powder - 400 Calories
Lunch: Chickpea and Quinoa Salad with Olive Oil Dressing - 600 Calories
Evening Snack: Greek Yogurt with Walnuts and Honey - 300 Calories
Dinner: Tofu Stir-fry with Brown Rice and Mixed Vegetables - 600 Calories
Post-Dinner Snack: Almonds and Dark Chocolate - 200 Calories
Total Daily Calories: 2500
Additional Tips
Incorporate whole grains like quinoa and brown rice to keep your energy levels high.
Ensure adequate protein intake with legumes, tofu, and plant-based protein powders.
Include healthy fats like avocado, nuts, and olive oil to support overall health and satiety.