2800 Calorie 7-Day Vegetarian Dairy-Free Meal Plan
Mass gaining diet. This customizable meal plan includes 7 days of balanced meals following Vegetarian and Dairy-Free guidelines.
Day 1
700 kcal(-2100)
Day 2
665 kcal(-2135)
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.
Day 3
700 kcal(-2100)Day 4
665 kcal(-2135)
Day 5
680 kcal(-2120)
Day 6
665 kcal(-2135)Day 7
665 kcal(-2135)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.
Daily Nutrition Average
3300 − 550 kcal/day = 2800 kcal
Weekly Overview
Shopping List
17 items from 7 recipes
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About This 2800 Calorie Meal Plan
This 2800 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
- 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 2800 calorie diet is ideal for very active individuals, athletes, or those looking to build muscle.