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


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