2500 Calories

14 Days

Vegetarian

Dairy-Free

2500 Calorie 14-Day Vegetarian Dairy-Free Meal Plan

Muscle building or high activity. This customizable meal plan includes 14 days of balanced meals following Vegetarian and Dairy-Free guidelines.

2500 kcal/day

Meals/day

Suitable for:bodybuildersendurance athletes

Maintenance Calories

3000 kcal

Help me calculate this

Weekly Goal

Sex

Daily Target2500kcal

Day 1

595 kcal(-1905)

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 2

665 kcal(-1835)

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.

665 cal

Ingredients

Rolled Oats105 g

Almond Milk (Unsweetened)350 ml

Chia Seeds21 g

19gProtein

102gCarbs

21gFat

Day 3

613 kcal(-1887)

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 4

595 kcal(-1905)

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

665 kcal(-1835)

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.

665 cal

Ingredients

Rolled Oats105 g

Almond Milk (Unsweetened)350 ml

Chia Seeds21 g

19gProtein

102gCarbs

21gFat

Day 6

613 kcal(-1887)

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 7

665 kcal(-1835)

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.

665 cal

Ingredients

Whole Wheat Bread (2 slices)105 g

Egg3.5 piece

Avocado (ripe)122.5 g

30gProtein

53gCarbs

39gFat

Day 8

665 kcal(-1835)

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.

665 cal

Ingredients

Whole Wheat Bread (2 slices)105 g

Egg3.5 piece

Avocado (ripe)122.5 g

30gProtein

53gCarbs

39gFat

Day 9

595 kcal(-1905)

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 10

665 kcal(-1835)

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.

665 cal

Ingredients

Rolled Oats105 g

Almond Milk (Unsweetened)350 ml

Chia Seeds21 g

19gProtein

102gCarbs

21gFat

Day 11

665 kcal(-1835)

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.

665 cal

Ingredients

Whole Wheat Bread (2 slices)105 g

Egg3.5 piece

Avocado (ripe)122.5 g

30gProtein

53gCarbs

39gFat

Day 12

613 kcal(-1887)

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 13

665 kcal(-1835)

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.

665 cal

Ingredients

Whole Wheat Bread (2 slices)105 g

Egg3.5 piece

Avocado (ripe)122.5 g

30gProtein

53gCarbs

39gFat

Day 14

665 kcal(-1835)

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.

665 cal

Ingredients

Rolled Oats105 g

Almond Milk (Unsweetened)350 ml

Chia Seeds21 g

19gProtein

102gCarbs

21gFat

Daily Nutrition Average

639

calories / day

Target: 2500 kcal

3000 − 550 kcal/day = 2500 kcal

Protein21g

Carbs84g

Fat25g

Weekly Overview

Avg Calories639

Total Meals42

Weekly Deficit-33,058 kcal

Est. Weight Change-4.29 kg/week

Plan Duration14 Days

Shopping List

17 items from 14 recipes

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About This 2500 Calorie Meal Plan

This 2500 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 2500 calorie diet is ideal for very active individuals, athletes, or those looking to build muscle.