3,500 Calorie Muscle Building Vegetarian Meal Plan Day 1

Meal Plan - Day 1 -
Breakfast: 7:00 AM
Cals
Food Items
219 2 cups orange juice
90 4 slices smart "bacon" vegan
147 2 large poached eggs
263 3 cups cooked oat bran
0 1 cup of purified water (8 oz)
Totals: 719 Cals / Prot 50g / Carbs 128g / Fat 21g
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
83 1 cup baby carrots
119 4 oz smart deli three peppercorn vegan pastrami
0 2 cups purified water (16 oz)
Totals: 699 Cals / Prot 52g / Carbs 62g / Fat 16g
Mid Afternoon Snack : 3:00 PM
Cals
Food Items
91 1 cup skim milk
280 2 chewy honey almond flax granola bar
90 1 small banana
Totals: 461 Cals / Prot 21g / Carbs 76g / Fat 11g
Dinner: 6:00 PM
Cals
Food Items
61 6 oz boiled or steamed brussel sprounts, no salt
190 4 oz meatless turkey roast, vegan
80 2 teaspoon extra virgin olive oil
224 1 cup cooked quinoa
151 2 whole wheat pitas
0 2 cups of purifited water (16 oz)
Totals: 706 Cals / Prot 44g / Carbs 92g / Fat 20g
Evening Snack : 8:00 PM
Cals
Food Items
150 1 soy, raspberry crunch protein bar
29 5 large strawberries
91 2 cups of coconut water
119 5 oz of low fat vanilla yogurt
82 1/2 oz raw almonds
Totals: 471 Cals / Prot 29g / Carbs 66g / Fat 14g
Day 1 Totals
3507 Cals / Prot 226g / Carbs 505g / Fat 85g

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