2000 Calorie Vegetarian Weight Gain Meal Plan


Congratulations on choosing to eat right! This 2000 Calorie Vegetarian Weight Gain Meal Plan was designed for you by our nutrition experts to give you a week's worth of delicious and nutritious food that will help you reach your goals in a healthy way. We put in the time and research to ensure that these meal plans will keep you full and happy over the next week, and we've even linked to a few of our favorite recipes to make this whole process easier. (You'll be able to see the calorie totals to the right of each meal, in red.) Additionally, we've given you some guidance as to how big the portions should be for each food item. If you'd like to see more 2000 Calorie Vegetarian Weight Gain Meal Plans, track your food intake over time or get advice from our team of health experts, sign up for a FREE SparkPeople account in under a minute by clicking right here.

Day 1

  • Breakfast - 395 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Walnuts, 0.75 oz
  • Raisins, 0.5 small box (1.5 oz)
  • Applesauce Oatmeal Muffins, 1 serving
  • Tea, brewed, 6 fl oz
  • Lunch - 595 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Walnuts, 0.75 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Whole-Wheat Crackers, 0.75 oz
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Beans, white, 0.5 cup
  • Tangerines, 2 small (2-1/4" dia)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Parmesan Cheese, grated, 1 tbsp
  • Pacific Natural Foods Organic Low Sodium Vegetable Broth, 1 cup, 1 serving
  • Directions: Place cubed potato, broth and milk in a pot. Heat until potatoes are cooked, then puree (in blender). Thin soup with water if needed. Return to pot, add beans, cheese, and broccoli. Heat, stirring well. Serve with tangerines.
  • Snack - 300 calories
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Cheese Crackers, 0.75 oz
  • Low fat cream cheese, 1 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Top one stalk of celery with peanut butter and the other with cream cheese.

Day 2

  • Breakfast - 395 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hummus, 0.3 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Baby Carrots, raw, 5 medium
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Sour Cream, reduced fat, 2 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Dinner - 650 calories
  • American Cheese, 1 slice (1 oz)
  • Portobello Burgers RECIPE, 2 serving
  • Yogurt, fruit, 1 container (5 oz)
  • Oranges, 1 fruit (2-5/8" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Bread, reduced-calorie, wheat, 2 slice
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Snack - 300 calories
  • Vegetarian Chili RECIPE, 1 serving
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Brown Rice, long grain, 0.5 cup
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • Directions: Mix rice into chili and heat. Top with onions and avocado.

Day 3

  • Breakfast - 395 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Cashew Butter, 1.5 tbsp
  • Raisins, 0.5 small box (1.5 oz)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Directions: Toast bread and top with nut butter and raisins. Serve with yogurt and coffee.
  • Lunch - 595 calories
  • Kraft Jello-o Brand Fat Free Pudding, Vanilla, 1 Serving
  • Hard Boiled Egg, 1.5 large
  • Grapes, 18 grape, seedless
  • Microwaved Summer Squash, 1 serving
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp
  • Directions: Chop hard boiled egg and mix with light mayo and Mrs dash lemon pepper seasoning.
  • Dinner - 650 calories
  • Vanilla Frozen Yogurt, 0.5 cup
  • Garden Vegetable Frittata, 1 serving
  • Blueberries, fresh, 0.75 cup
  • Green Beans (snap), 12 beans (4" long)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Smart Balance Buttery Spread, 0.5 tbsp
  • Almonds, 6 almond
  • Directions: Serve frittata with green beans and buttered toast. Top frozen yogurt with berries and almonds.
  • Snack - 300 calories
  • Yogurt, fruit, 1 container (5 oz)
  • Baby Carrots, raw, 5 medium
  • Low-fat Maple Granola RECIPE, 0.3 serving
  • Russian Salad Dressing, low calorie, 2 tbsp

Day 4

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Granola Bars, peanut butter, 1 bar
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Oranges, 1 fruit (2-5/8" dia)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • White Rice, long grain, cooked, 0.5 cup
  • Olive Oil, 1 1tsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Saute tofu and chopped onions and mix with cooked broccoli and rice and top with grated cheese.
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Almonds, 0.25 cup, sliced
  • Applesauce, unsweetened, 0.75 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Cauliflower, raw, 0.5 cup
  • Brown Rice, long grain, 0.5 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 300 calories
  • Hummus, 0.3 cup
  • Baby Carrots, raw, 5 medium
  • Whole Wheat Hard Pretzels, 1 oz
  • French's Sweet & Tangy Honey Mustard, 4 tsp

Day 5

  • Breakfast - 395 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Walnuts, 0.75 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Pancakes, 1 pancake (4" dia)
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Directions: Puree strawberries to top pancake.
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Butternut Squash Risotto with Greens, 1 serving
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Dinner - 650 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Vegetarian Chili RECIPE, 1 serving
  • Fruit Cocktail, 0.5 cup
  • Romaine Lettuce (salad), 2 cup, shredded
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Saltine Crackers, unsalted (Saltines), 8 cracker
  • Russian Salad Dressing, low calorie, 2 tbsp
  • Sour Cream, reduced fat, 2 tbsp
  • Snack - 300 calories
  • Hummus, 0.3 cup
  • Peas, edible-podded, raw, 12 pea pods
  • Bagels, plain, 0.5 bagel (3-1/2" dia)
  • Neufchatel Cheese, 0.5 oz

Day 6

  • Breakfast - 395 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Egg, fresh, whole, raw, 2 medium
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Beans, pinto, 0.6 cup
  • Applesauce, unsweetened, 0.75 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Sour Cream, reduced fat, 2 tbsp
  • Directions: Cook and chop broccoli and prepare pinto beans as necessary to top baked potato.
  • Dinner - 650 calories
  • Feta Cheese, 1.5 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Spinach, frozen, 0.5 cup
  • Dinner Rolls, rye, 1 medium
  • Olive Oil, 1 1tsp
  • Directions: Saute garbanzo beans until heated, combine with cooked spinach and top with feta cheese.
  • Snack - 300 calories
  • Hummus, 0.3 cup
  • Peas, edible-podded, raw, 12 pea pods
  • Bagels, plain, 0.5 bagel (3-1/2" dia)
  • Neufchatel Cheese, 0.5 oz

Day 7

  • Breakfast - 395 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Cashew Butter, 1.5 tbsp
  • Raisins, 0.5 small box (1.5 oz)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Directions: Toast bread and top with nut butter and raisins. Serve with yogurt and coffee.
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Cashew Butter, 1.5 tbsp
  • Grapes, 18 grape, seedless
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Low fat cream cheese, 1 tbsp
  • Dinner - 650 calories
  • Vanilla Frozen Yogurt, 0.5 cup
  • Vegan Lentil Burgers, 1 serving
  • Almonds, 0.25 cup, sliced
  • Grapes, 18 grape, seedless
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Bread, italian, 2 slice, medium
  • Smart Balance Buttery Spread, 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Top Lentil burger with tomatoes and spread and enjoy on Italian bread.
  • Snack - 300 calories
  • Hard Boiled Egg, 1.5 large
  • Spinach, frozen, 0.5 cup
  • Whole-Wheat Crackers, 0.75 oz
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Lemon Juice, 1 fl oz