This 3000 calorie diet plan is designed for those who are looking to build muscle and gain weight while following a vegetarian lifestyle. It provides a high protein and balanced macronutrient intake.
Meal Plan
Breakfast: Oatmeal with Almond Butter, Banana, and Chia Seeds - 600 Calories
Mid-Morning Snack: Vegan Protein Shake with Spinach, Berries, and Almond Milk - 400 Calories
Lunch: Lentil and Chickpea Salad with Olive Oil Dressing and Avocado - 700 Calories
Evening Snack: Mixed Nuts and Dried Fruit - 400 Calories
Dinner: Tofu Stir-fry with Brown Rice, Vegetables, and Sesame Seeds - 700 Calories
Post-Dinner Snack: Vegan Yogurt with Granola - 200 Calories
Total Daily Calories: 3000
Additional Tips
Ensure a high intake of plant-based proteins from legumes, tofu, and tempeh.
Include whole grains like quinoa, oats, and brown rice for added energy.
Don't forget healthy fats from sources like avocado, nuts, and seeds.