2300 Calories

7 Days

Vegetarian

Gluten-Free

2300 Calorie 7-Day Vegetarian Gluten-Free Meal Plan

High activity maintenance. This customizable meal plan includes 7 days of balanced meals following Vegetarian and Gluten-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

1520 kcal(-780)

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

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

925 cal

Ingredients

Zucchini (4 medium, halved and scooped)437.5 g

Quinoa (dry)75 g

Black Beans (drained and rinsed)125 g

43gProtein

130gCarbs

28gFat

Day 2

1513 kcal(-787)

Breakfast

Oatmeal with Fruit & Nuts

Warm, comforting oatmeal topped with fresh apple slices, crunchy walnuts, and a touch of cinnamon. This fiber-rich breakfast provides sustained energy and heart-healthy omega-3 fats.

613 cal

Ingredients

Rolled Oats87.5 g

2% Milk350 ml

Apple (diced)175 g

19gProtein

91gCarbs

21gFat

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

900 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)337.5 g

Quinoa (dry)56.25 g

Black Beans (drained and rinsed)112.5 g

41gProtein

131gCarbs

27gFat

Day 3

1538 kcal(-762)

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

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

925 cal

Ingredients

Zucchini (4 medium, halved and scooped)437.5 g

Quinoa (dry)75 g

Black Beans (drained and rinsed)125 g

43gProtein

130gCarbs

28gFat

Day 4

1470 kcal(-830)

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

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

900 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)337.5 g

Quinoa (dry)56.25 g

Black Beans (drained and rinsed)112.5 g

41gProtein

131gCarbs

27gFat

Day 5

1470 kcal(-830)

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

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

900 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)337.5 g

Quinoa (dry)56.25 g

Black Beans (drained and rinsed)112.5 g

41gProtein

131gCarbs

27gFat

Day 6

1520 kcal(-780)

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

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

925 cal

Ingredients

Zucchini (4 medium, halved and scooped)437.5 g

Quinoa (dry)75 g

Black Beans (drained and rinsed)125 g

43gProtein

130gCarbs

28gFat

Day 7

1513 kcal(-787)

Breakfast

Oatmeal with Fruit & Nuts

Warm, comforting oatmeal topped with fresh apple slices, crunchy walnuts, and a touch of cinnamon. This fiber-rich breakfast provides sustained energy and heart-healthy omega-3 fats.

613 cal

Ingredients

Rolled Oats87.5 g

2% Milk350 ml

Apple (diced)175 g

19gProtein

91gCarbs

21gFat

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

900 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)337.5 g

Quinoa (dry)56.25 g

Black Beans (drained and rinsed)112.5 g

41gProtein

131gCarbs

27gFat

Daily Nutrition Average

1506

calories / day

Target: 2300 kcal

2800 − 550 kcal/day = 2300 kcal

Protein59g

Carbs221g

Fat47g

Weekly Overview

Avg Calories1506

Total Meals21

Weekly Deficit-9,058 kcal

Est. Weight Change-1.18 kg/week

Plan Duration7 Days

Shopping List

27 items from 14 recipes

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About This 2300 Calorie Meal Plan

This 2300 calorie 7-day meal plan is designed to help you support muscle gain and high activity levels. All meals follow Vegetarian and Gluten-Free dietary guidelines.

What's Included

7 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.