2900 Calories

7 Days

Vegetarian

Gluten-Free

2900 Calorie 7-Day Vegetarian Gluten-Free Meal Plan

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

1810 kcal(-1090)

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.

700 cal

Ingredients

Rolled Oats100 g

2% Milk400 ml

Apple (diced)200 g

22gProtein

104gCarbs

24gFat

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.

1110 cal

Ingredients

Zucchini (4 medium, halved and scooped)525 g

Quinoa (dry)90 g

Black Beans (drained and rinsed)150 g

51gProtein

156gCarbs

33gFat

Day 2

1870 kcal(-1030)

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

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.

1110 cal

Ingredients

Zucchini (4 medium, halved and scooped)525 g

Quinoa (dry)90 g

Black Beans (drained and rinsed)150 g

51gProtein

156gCarbs

33gFat

Day 3

1935 kcal(-965)

Breakfast

Whole Grain Banana Pancakes

Fluffy, naturally sweetened pancakes made with oats, ripe banana, and eggs. These balanced pancakes provide sustained energy with complex carbs, protein, and natural sweetness without refined sugar.

735 cal

Ingredients

Rolled Oats70 g

Egg1.75 piece

Banana (ripe, mashed)105 g

25gProtein

102gCarbs

25gFat

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.

1200 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)450 g

Quinoa (dry)75 g

Black Beans (drained and rinsed)150 g

54gProtein

174gCarbs

36gFat

Day 4

1900 kcal(-1000)

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

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.

1200 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)450 g

Quinoa (dry)75 g

Black Beans (drained and rinsed)150 g

54gProtein

174gCarbs

36gFat

Day 5

1900 kcal(-1000)

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.

700 cal

Ingredients

Rolled Oats100 g

2% Milk400 ml

Apple (diced)200 g

22gProtein

104gCarbs

24gFat

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.

1200 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)450 g

Quinoa (dry)75 g

Black Beans (drained and rinsed)150 g

54gProtein

174gCarbs

36gFat

Day 6

1810 kcal(-1090)

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

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.

1110 cal

Ingredients

Zucchini (4 medium, halved and scooped)525 g

Quinoa (dry)90 g

Black Beans (drained and rinsed)150 g

51gProtein

156gCarbs

33gFat

Day 7

1965 kcal(-935)

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

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.

1200 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)450 g

Quinoa (dry)75 g

Black Beans (drained and rinsed)150 g

54gProtein

174gCarbs

36gFat

Daily Nutrition Average

1884

calories / day

Target: 2900 kcal

3400 − 550 kcal/day = 2900 kcal

Protein74g

Carbs275g

Fat58g

Weekly Overview

Avg Calories1884

Total Meals21

Weekly Deficit-10,610 kcal

Est. Weight Change-1.38 kg/week

Plan Duration7 Days

Shopping List

29 items from 14 recipes

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About This 2900 Calorie Meal Plan

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