3,250 Calorie Muscle Building Vegetarian Meal Plan Day 1

Meal Plan - Day 1 -
Breakfast: 7:00 AM
Cals
Food Items
219 2 cups orange juice
68 3 slices smart "bacon" vegan
147 2 large poached eggs
197 2 1/4 cups cooked oat bran
Totals: 631 Cals / Prot 42g / Carbs 109g / Fat 18g
Mid Morning Snack: 10:00 AM
Cals
Food Items
120 2 nectarines
129 3/4 cups 1% cottage cheese
202 2 oz of pretzel sticks
0 2 cups of purified water (16 oz)
Totals: 451 Cals / Prot 30g / Carbs 81g / Fat 3g
Lunch: 12:00 PM
Cals
Food Items
4 1 oz tomato (4 thin slice)
3 2 Romaine lettuce leaves
10 2 teaspoons mustard
320 4 slices of whole wheat bread
160 2 slices medium cheddar cheese
42 1/2 cups baby carrots
119 4 oz smart deli three peppercorn vegan pastrami
0 2 cups purified water (16 oz)
Totals: 658 Cals / Prot 52g / Carbs 62g / Fat 16g
Mid Afternoon Snack : 3:00 PM
Cals
Food Items
183 2 cups skim milk
140 1 chewy honey almond granola bar
90 1 small banana
Totals: 413 Cals / Prot 26g / Carbs 65g / Fat 6g
Dinner: 6:00 PM
Cals
Food Items
41 4 oz boiled or steamed brussel sprounts, no salt
190 4 oz meatless turkey roast
60 1/2 teaspoon extra virgin olive oil
224 1 cup cooked quinoa
151 2 whole wheat pitas
0 2 cups of purifited water (16 oz)
38 1 cup low sodium beef broth
Totals: 666 Cals / Prot 27g / Carbs 60g / Fat 14g
Evening Snack : 8:00 PM
Cals
Food Items
150 1 soy, raspberry crunch protein bar
17 3 large strawberries
91 2 cups of coconut water
95 4 oz of low fat vanilla yogurt
82 1/2 oz raw almonds
Totals: 435 Cals / Prot 27g / Carbs 60g / Fat 14g
Day 1 Totals
3254 Cals / Prot 220g / Carbs 465g / Fat 75g

Need help?

Do you need help putting your diet and training program together? Do you need help finding out what you need to be doing to lose 10, 20 or even 40 pounds of body weight? Do you need help gaining body mass or strength? Do you need help finding the right program for your goals? Let me know and I'll tell you what you need to be doing to reach your goals. This is a FREE SERVICE and I'm more than willing to help. Just go to this page here and fill out the online form and hit submit. I'll get back to you ASAP (I won't collect your email address or spam you). Just ask me your question and I'll answer it - Blake

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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