2900 Calories

14 Days

Vegetarian

Dairy-Free

2900 Calorie 14-Day Vegetarian Dairy-Free Meal Plan

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

2900 kcal/day

Meals/day

Suitable for:professional athletesextreme activity

Maintenance Calories

3400 kcal

Help me calculate this

Weekly Goal

Sex

Daily Target2900kcal

Day 1

760 kcal(-2140)

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.

760 cal

Ingredients

Whole Wheat Bread (2 slices)120 g

Egg4 piece

Avocado (ripe)140 g

34gProtein

60gCarbs

44gFat

Day 2

765 kcal(-2135)

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.

765 cal

Ingredients

Rolled Oats135 g

Almond Milk (Unsweetened)450 ml

Chia Seeds22.5 g

23gProtein

117gCarbs

25gFat

Day 3

760 kcal(-2140)

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.

760 cal

Ingredients

Rolled Oats120 g

Almond Milk (Unsweetened)400 ml

Chia Seeds24 g

22gProtein

116gCarbs

24gFat

Day 4

760 kcal(-2140)

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.

760 cal

Ingredients

Rolled Oats120 g

Almond Milk (Unsweetened)400 ml

Chia Seeds24 g

22gProtein

116gCarbs

24gFat

Day 5

760 kcal(-2140)

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.

760 cal

Ingredients

Whole Wheat Bread (2 slices)120 g

Egg4 piece

Avocado (ripe)140 g

34gProtein

60gCarbs

44gFat

Day 6

765 kcal(-2135)

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.

765 cal

Ingredients

Rolled Oats135 g

Almond Milk (Unsweetened)450 ml

Chia Seeds22.5 g

23gProtein

117gCarbs

25gFat

Day 7

700 kcal(-2200)

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 8

700 kcal(-2200)

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 9

760 kcal(-2140)

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.

760 cal

Ingredients

Whole Wheat Bread (2 slices)120 g

Egg4 piece

Avocado (ripe)140 g

34gProtein

60gCarbs

44gFat

Day 10

760 kcal(-2140)

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.

760 cal

Ingredients

Rolled Oats120 g

Almond Milk (Unsweetened)400 ml

Chia Seeds24 g

22gProtein

116gCarbs

24gFat

Day 11

700 kcal(-2200)

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 12

765 kcal(-2135)

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.

765 cal

Ingredients

Rolled Oats135 g

Almond Milk (Unsweetened)450 ml

Chia Seeds22.5 g

23gProtein

117gCarbs

25gFat

Day 13

760 kcal(-2140)

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.

760 cal

Ingredients

Rolled Oats120 g

Almond Milk (Unsweetened)400 ml

Chia Seeds24 g

22gProtein

116gCarbs

24gFat

Day 14

765 kcal(-2135)

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.

765 cal

Ingredients

Rolled Oats135 g

Almond Milk (Unsweetened)450 ml

Chia Seeds22.5 g

23gProtein

117gCarbs

25gFat

Daily Nutrition Average

749

calories / day

Target: 2900 kcal

3400 − 550 kcal/day = 2900 kcal

Protein24g

Carbs103g

Fat28g

Weekly Overview

Avg Calories749

Total Meals42

Weekly Deficit-37,120 kcal

Est. Weight Change-4.82 kg/week

Plan Duration14 Days

Shopping List

17 items from 14 recipes

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About This 2900 Calorie Meal Plan

This 2900 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 2900 calorie diet is ideal for very active individuals, athletes, or those looking to build muscle.