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2700 Calories
7 Days
Vegetarian
Dairy-Free

2700 Calorie 7-Day Vegetarian Dairy-Free Meal Plan

Bulking or extreme activity. This customizable meal plan includes 7 days of balanced meals following Vegetarian and Dairy-Free guidelines.

2700 kcal/day
3
Meals/day
Suitable for:bodybuildersprofessional athletes
3200 kcal
Help me calculate this
Daily Target2700kcal

Day 1

665 kcal(-2035)
Breakfast
Mixed Berry Overnight Oats - Creamy overnight oats layered with blueberries and strawberries, chia for extra
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 2

700 kcal(-2000)
Breakfast
Lemon Blueberry Oatmeal - Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest.
Breakfast
Lemon Blueberry Oatmeal

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

700 cal
Ingredients
Rolled Oats120 g
Almond Milk (Unsweetened)440 ml
Blueberries140 g
18gProtein
108gCarbs
22gFat

Day 3

680 kcal(-2020)
Breakfast
Blueberry Apple Overnight Oats (Low Sodium) - Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-s
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.

680 cal
Ingredients
Rolled Oats120 g
Almond Milk (Unsweetened)400 ml
Chia Seeds20 g
20gProtein
104gCarbs
22gFat

Day 4

665 kcal(-2035)
Breakfast
Mixed Berry Overnight Oats - Creamy overnight oats layered with blueberries and strawberries, chia for extra
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 5

700 kcal(-2000)
Breakfast
Lemon Blueberry Oatmeal - Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest.
Breakfast
Lemon Blueberry Oatmeal

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

700 cal
Ingredients
Rolled Oats120 g
Almond Milk (Unsweetened)440 ml
Blueberries140 g
18gProtein
108gCarbs
22gFat

Day 6

665 kcal(-2035)
Breakfast
Eggs & Avocado Toast - A classic balanced breakfast featuring creamy avocado on whole grain toast toppe
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 7

680 kcal(-2020)
Breakfast
Blueberry Apple Overnight Oats (Low Sodium) - Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-s
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.

680 cal
Ingredients
Rolled Oats120 g
Almond Milk (Unsweetened)400 ml
Chia Seeds20 g
20gProtein
104gCarbs
22gFat

Daily Nutrition Average

679
calories / day
Target: 2700 kcal

3200 − 550 kcal/day = 2700 kcal

Protein21g
Carbs97g
Fat24g

Weekly Overview

Avg Calories679
Total Meals21
Weekly Deficit-17,645 kcal
Est. Weight Change-2.29 kg/week
Plan Duration7 Days

Shopping List

17 items from 7 recipes

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About This 2700 Calorie Meal Plan

This 2700 calorie 7-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

  • 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

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

Calorie Guidelines

A 2700 calorie diet is ideal for very active individuals, athletes, or those looking to build muscle.

Disclaimer: Information provided by this site is for educational purposes only and is not intended to be a substitute for professional medical advice specific to the reader's particular situation. The information is not to be used for diagnosing or treating any health concerns you may have. The reader is advised to seek prompt professional medical advice from a doctor or other healthcare practitioner about any health question, symptom, treatment, disease, or medical condition.