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3000 Calories
7 Days
Vegetarian
Dairy-Free

3000 Calorie 7-Day Vegetarian Dairy-Free Meal Plan

Maximum performance nutrition. This customizable meal plan includes 7 days of balanced meals following Vegetarian and Dairy-Free guidelines.

3000 kcal/day
3
Meals/day
Suitable for:elite athletesheavy training
3500 kcal
Help me calculate this
Daily Target3000kcal

Day 1

765 kcal(-2235)
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.

765 cal
Ingredients
Rolled Oats135 g
Almond Milk (Unsweetened)450 ml
Chia Seeds22.5 g
23gProtein
117gCarbs
25gFat

Day 2

788 kcal(-2212)
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.

788 cal
Ingredients
Rolled Oats135 g
Almond Milk (Unsweetened)495 ml
Blueberries157.5 g
20gProtein
122gCarbs
25gFat

Day 3

765 kcal(-2235)
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.

765 cal
Ingredients
Rolled Oats135 g
Almond Milk (Unsweetened)450 ml
Chia Seeds22.5 g
23gProtein
117gCarbs
25gFat

Day 4

760 kcal(-2240)
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.

760 cal
Ingredients
Whole Wheat Bread (2 slices)120 g
Egg4 piece
Avocado (ripe)140 g
34gProtein
60gCarbs
44gFat

Day 5

760 kcal(-2240)
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.

760 cal
Ingredients
Rolled Oats120 g
Almond Milk (Unsweetened)400 ml
Chia Seeds24 g
22gProtein
116gCarbs
24gFat

Day 6

788 kcal(-2212)
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.

788 cal
Ingredients
Rolled Oats135 g
Almond Milk (Unsweetened)495 ml
Blueberries157.5 g
20gProtein
122gCarbs
25gFat

Day 7

760 kcal(-2240)
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.

760 cal
Ingredients
Rolled Oats120 g
Almond Milk (Unsweetened)400 ml
Chia Seeds24 g
22gProtein
116gCarbs
24gFat

Daily Nutrition Average

769
calories / day
Target: 3000 kcal

3500 − 550 kcal/day = 3000 kcal

Protein23g
Carbs110g
Fat27g

Weekly Overview

Avg Calories769
Total Meals21
Weekly Deficit-19,115 kcal
Est. Weight Change-2.48 kg/week
Plan Duration7 Days

Shopping List

17 items from 7 recipes

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2900 Calorie 7-Day Vegetarian Dairy-Free Meal Plan3000 Calorie 14-Day Vegetarian Dairy-Free Meal Plan3000 Calorie 7-Day Meal Plan

About This 3000 Calorie Meal Plan

This 3000 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 3000 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.