3,500 Calorie Muscle Building Vegetarian Meal Plan Day 2

Meal Plan - Day 2 -
Breakfast: 7:00 AM
Cals
Food Items
0 2 cups of water (16 oz)
110 1 cup orange juice
183 2 cups skim milk
207 2 cups wheat chex cereal
203 2 large scrambled eggs
Totals: 703 Cals / Prot 42g / Carbs 98g / Fat 18g
Mid Morning Snack: 10:00 AM
Cals
Food Items
101 1 tablespoon almond butter
91 2 cups coconut water
55 1 small apple
202 2 oz pretzel sticks
Totals: 449 Cals / Prot 9g / Carbs 83g / Fat 10g
Lunch: 12:00 PM
Cals
Food Items
83 1 cup raw baby carrots
151 2 whole wheat pitas
3 2 Romaine lettuce leaves
67 2 teaspoons mayonnaise (olive oil)
408 6 oz of meatless kelbasa
0 2 cups purified water (16 oz)
Totals: 712 Cals / Prot 50g / Carbs 52g / Fat 28g
Mid Afternoon Snack : 3:00 PM
Cals
Food Items
120 2 nectarines
140 1 chewy honey almond flax granola bar
129 3/4 cup 1% cottage cheese
82 1/2 oz almonds
0 2 cups purified water (16 oz)
Totals: 433 Cals / Prot 34g / Carbs 58g / Fat 28g
Dinner: 6:00 PM
Cals
Food Items
75 1 whole wheat dinner roll
187 4 oz veggie steak strips, vegan
33 1 1/2 cups boiled or steamed mustard greens
391

Shell pasta with artichokes in garlic and olive oil (serves 1):

- 2 tablespoons fresh basil

- 2 garlic cloves

- 2 tablespoons olive oil

- 4 oz pasta shells, dry

- 8 oz raw artichokes (globe or French)

0 2 cups of purifited water (16 oz)
Totals: 686 Cals / Prot 30g / Carbs 81g / Fat 8g
Evening Snack : 8:00 PM
Cals
Food Items
150 1 soy raspberry crunch protein bar
90 1 small banana
238 10 oz of low fat vanilla yogurt
0 1 cup of water (8 oz)
Totals: 478 Cals / Prot 30g / Carbs 81g / Fat 8g
Day 2 Totals
3499 Cals / Prot 214g / Carbs 455g / Fat 100g

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