3000 Calorie Vegetarian Meal Plan PDF (With Recipes)

Below you can find a printable, easy-to-prepare, 3000 calorie vegetarian meal plan. You will love this diet plan, especially if you are new to meal planning or the vegetarian diet.

All About the 3000 Calorie Vegetarian Meal Plan

Vegetarianism, as you know, is the name given to a diet that many people adopt for different reasons and that mainly includes the consumption of plant-based foods. Individuals who adopt this diet correctly make many contributions to their health. This diet is primarily famous for minimizing the risk of obesity. But do vegetarians who want to gain weight have to give up this diet?

Actually no. Because in this regard, a simple mathematics prevails in our body. If you take fewer calories than you need daily, you will lose weight, if you take more, you will gain weight, if you take in as many calories as your body needs, you will maintain your current weight. If you do not have a special condition or disease, this equation will never fail.

We have prepared a 3000 calorie vegetarian meal plan according to this equation. You are also free to make additions o reductions to this diet by calculating the daily calorie intake. Now if you’re ready, let’s take a look at the meal plan. But let us warn you about something else. Although we offer a diet list that will not harm your health, each body’s reaction may be different. For this reason, remember that it is always beneficial to consult a specialist before making such serious changes in your diet. Because your health comes first.

3000 Calorie Vegetarian Meal Plan

3000 calorie vegetarian meal plan

3000 calorie vegetarian meal plan with recipes

Breakfast

6 whole walnuts
10 raisins
3 tablespoons of boiled oatmeal
1 peach (small-size)
5 strawberries
Unsweetened tea or coffee (optional)

430 kcal

Lunch: Avocado Salad with Cheese

3000 calorie vegetarian meal plan

3000 calorie vegetarian meal plan – Avocado salad with cheese

837 kcal

Ingredients 

100 grams of feta cheese or tofu
1 avocado
2 cucumbers (small-size)
20 cherry tomatoes
5-6 sprigs of parsley
1 small onion
2 tablespoons of croutons

Salad Dressing

1 tablespoon of lemon juice
2 tablespoons of olive oil
1 teaspoon of black pepper
Salt

Recipe

  1. Remove the core of the avocado and cut it into small cubes. After washing the cucumber well, cut it into cubes as well. Cut the tomatoes into four equal parts.
  2. Finely chop the onion and parsley. Combine all the vegetables in the salad bowl and mix gently. Cut the feta cheese into cubes and add it to the vegetables.
  3. Combine dressing ingredients in a small bowl and mix well and pour over the entire salad.
  4. To make your salad more filling, sprinkle croutons that you prepared in the oven or on the grill.

Snack

A slice of watermelon

105 kcal

Dinner: Vegetarian Lasagna

3000 calorie vegetarian meal plan

3000 calorie vegetarian meal plan – Vegetarian lasagna

Ingredients

9 pieces of lasagna
1 teaspoon salt
2 cups of mixed vegetables (you can use any vegetables you like. For example, carrots, spinach, cauliflower, peppers, broccoli)
2 tablespoons of olive oil
Half an onion
1 clove of garlic
4 cups of pasta sauce
2 cups of curd cheese
Half cup of Parmesan cheese

Recipe

  1. Don’t let the fact that we said lasagna scare you. To start preparing, boil the lasagna in salted water. Take the olive oil in a pan and sauté the garlic and onion, then add the vegetables and continue sautéing.
  2. Line the pasta sauce, vegetables and parmesan between the lasagna sheets. After preheating the oven at 200 degrees, bake for 20 minutes until the cheese melts.

The 2-serving meal contains 1050 calories per serving.

Snack: Zucchini Smoothie

3000 calorie vegetarian meal plan

3000 calorie vegetarian meal plan – Zucchini smoothie recipe

Be sure to try this smoothie. In addition to being very rich in vitamins and minerals, it is also suitable for vegan and raw diets.

Ingredients

1 banana
½ cup of zucchini
2 tablespoons of almond butter
½ teaspoon cinnamon
1 cup coconut milk

Recipe

  1. After washing and drying the zucchini well, cut it into cubes. Cut the banana into slices too. (For the cold version of the smoothie, leave the banana slices in the freezer for half an hour)
  2. If you have a smoothie maker that is not too big in size, add half the zucchini cut into cubes and half the bananas with coconut milk into the smoothie maker and run it for only 10 seconds.
  3. Then add all the ingredients and continue mixing until they all have a liquid consistency. For a thicker consistency, reduce the milk. Those who want a more liquid consistency can increase the milk.

859 kcal

To Sum Up

You can easily see how easily a balanced and nutrient-rich vegetarian diet is actually implemented in the meal plan above. Since everyone’s tastes are different from each other, you can make changes in some of the ingredients in these recipes. For example, those who do not like coconut milk can replace it with almond milk, or those who include cow’s milk in their vegetarian diet can also use it. After consulting your nutritionist, you can change the plan completely according to your imagination, taste and the amount of calories you need to take daily.

References:

https://www.betterhealth.vic.gov.au/health/healthyliving/vegetarian-and-vegan-eating

https://www.health.harvard.edu/staying-healthy/calorie-counting-made-easy

Printable (PDF) 3000 Calorie Vegetarian Meal Plan

MealsDay
Breakfast6 whole walnuts
10 raisins
3 tablespoons of oatmeal
1 peach (small-size)
5 strawberries
Unsweetened tea or coffee (optional)
LunchAvocado Salad with Cheese
SnackA slice of watermelon
DinnerVegetarian Lasagna
SnackZucchini Smoothie
Total calories for the day3281

See Also:

7 Day 3000 Calorie Meal Plan

3000 Calorie Vegan Meal Plan

3000 Calorie Meal Plan for Weight Gain

Vegetarian Turkish Meze Recipes (4 Side Dishes)