2300 Calories

14 Days

Vegetarian

Dairy-Free

2300 Calorie 14-Day Vegetarian Dairy-Free Meal Plan

High activity maintenance. This customizable meal plan includes 14 days of balanced meals following Vegetarian and Dairy-Free guidelines.

2300 kcal/day

Meals/day

Suitable for:very active menathletes

Maintenance Calories

2800 kcal

Help me calculate this

Weekly Goal

Sex

Daily Target2300kcal

Day 1

570 kcal(-1730)

Breakfast

Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

570 cal

Ingredients

Rolled Oats90 g

Almond Milk (Unsweetened)300 ml

Chia Seeds18 g

17gProtein

87gCarbs

18gFat

Day 2

613 kcal(-1687)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

613 cal

Ingredients

Rolled Oats105 g

Almond Milk (Unsweetened)385 ml

Blueberries122.5 g

16gProtein

95gCarbs

19gFat

Day 3

595 kcal(-1705)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

595 cal

Ingredients

Rolled Oats105 g

Almond Milk (Unsweetened)350 ml

Chia Seeds17.5 g

18gProtein

91gCarbs

19gFat

Day 4

595 kcal(-1705)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

595 cal

Ingredients

Rolled Oats105 g

Almond Milk (Unsweetened)350 ml

Chia Seeds17.5 g

18gProtein

91gCarbs

19gFat

Day 5

613 kcal(-1687)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

613 cal

Ingredients

Rolled Oats105 g

Almond Milk (Unsweetened)385 ml

Blueberries122.5 g

16gProtein

95gCarbs

19gFat

Day 6

570 kcal(-1730)

Breakfast

Eggs & Avocado Toast

A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.

570 cal

Ingredients

Whole Wheat Bread (2 slices)90 g

Egg3 piece

Avocado (ripe)105 g

26gProtein

45gCarbs

33gFat

Day 7

570 kcal(-1730)

Breakfast

Eggs & Avocado Toast

A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.

570 cal

Ingredients

Whole Wheat Bread (2 slices)90 g

Egg3 piece

Avocado (ripe)105 g

26gProtein

45gCarbs

33gFat

Day 8

570 kcal(-1730)

Breakfast

Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

570 cal

Ingredients

Rolled Oats90 g

Almond Milk (Unsweetened)300 ml

Chia Seeds18 g

17gProtein

87gCarbs

18gFat

Day 9

570 kcal(-1730)

Breakfast

Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

570 cal

Ingredients

Rolled Oats90 g

Almond Milk (Unsweetened)300 ml

Chia Seeds18 g

17gProtein

87gCarbs

18gFat

Day 10

613 kcal(-1687)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

613 cal

Ingredients

Rolled Oats105 g

Almond Milk (Unsweetened)385 ml

Blueberries122.5 g

16gProtein

95gCarbs

19gFat

Day 11

570 kcal(-1730)

Breakfast

Eggs & Avocado Toast

A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.

570 cal

Ingredients

Whole Wheat Bread (2 slices)90 g

Egg3 piece

Avocado (ripe)105 g

26gProtein

45gCarbs

33gFat

Day 12

595 kcal(-1705)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

595 cal

Ingredients

Rolled Oats105 g

Almond Milk (Unsweetened)350 ml

Chia Seeds17.5 g

18gProtein

91gCarbs

19gFat

Day 13

595 kcal(-1705)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

595 cal

Ingredients

Rolled Oats105 g

Almond Milk (Unsweetened)350 ml

Chia Seeds17.5 g

18gProtein

91gCarbs

19gFat

Day 14

570 kcal(-1730)

Breakfast

Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

570 cal

Ingredients

Rolled Oats90 g

Almond Milk (Unsweetened)300 ml

Chia Seeds18 g

17gProtein

87gCarbs

18gFat

Daily Nutrition Average

586

calories / day

Target: 2300 kcal

2800 − 550 kcal/day = 2300 kcal

Protein19g

Carbs81g

Fat22g

Weekly Overview

Avg Calories586

Total Meals42

Weekly Deficit-30,993 kcal

Est. Weight Change-4.03 kg/week

Plan Duration14 Days

Shopping List

17 items from 14 recipes

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About This 2300 Calorie Meal Plan

This 2300 calorie 14-day meal plan is designed to help you support muscle gain and high activity levels. All meals follow Vegetarian and Dairy-Free dietary guidelines.

What's Included

14 days of complete meal planning
3 meals per day (breakfast, lunch, dinner)
Full nutrition breakdown for every meal
Recipe links with detailed cooking instructions
Adjustable portions to meet your exact calorie needs
Grocery list generation for easy shopping

How to Use This Plan

Set your maintenance calories using the slider above
Choose your weekly weight loss goal
Review the generated meals for each day
Portions and ingredients automatically adjust based on your calorie target
Click on any recipe to see full cooking instructions
Generate your grocery list when you're ready to shop

Calorie Guidelines

A 2300 calorie diet is ideal for very active individuals, athletes, or those looking to build muscle.