2400 Calorie Vegetarian Weight Gain Meal Plan


Congratulations on choosing to eat right! This 2400 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 2400 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 - 630 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 - 750 calories
  • Feta Cheese, 1.5 oz
  • Hummus, 0.3 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Almond Butter, 0.5 tbsp
  • Lemon Juice, 1 fl oz
  • Directions: Stuff pita with hummus, feta, lettuce and tomatoes. Slice apple and serve with almond butter. Juice lemon into water.
  • Snack - 300 calories
  • Beans, black, 0.6 cup
  • Red Ripe Tomatoes, 1 cup, chopped or sliced
  • Brown Rice, long grain, 0.5 cup
  • Sour Cream, reduced fat, 2 tbsp
  • Salsa, 0.13 cup

Day 2

  • Breakfast - 630 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Egg, fresh, whole, raw, 2 medium
  • Walnuts, 0.75 oz
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Lunch - 750 calories
  • Swiss Cheese, 1 oz
  • Beans, black, 0.6 cup
  • Almonds, 0.25 cup, sliced
  • Tangerines, 2 small (2-1/4" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Cucumber (with peel), 1 cup slices
  • Wild Rice, 0.6 cup
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Directions: Top salad with tomatoes, cucumbers, almonds and Swiss cheese
  • Dinner - 805 calories
  • Parmesan Cheese, grated, 3 tbsp
  • Beans, white, 0.5 cup
  • Fruit Cocktail, 0.5 cup
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Spinach, fresh, 2 cup
  • Spaghetti, cooked without added salt (pasta), 0.5 cup
  • Olive Oil, 1 1tsp
  • Directions: Heat oil and add minced garlic and saute. Add chopped tomatoes and properly prepared beans, cover with fresh spinach, cover and simmer about 10 minutes. Spoon over prepared noodles and top with cheese.
  • Snack - 300 calories
  • Cashew Butter, 1.5 tbsp
  • Baby Carrots, raw, 5 medium
  • Whole-Wheat Crackers, 1 oz
  • Kraft Light Done Right Ranch Salad Dressing, 1 tbsp
  • Salsa, 0.13 cup

Day 3

  • Breakfast - 630 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Walnuts, 0.75 oz
  • Blueberries, fresh, 0.75 cup
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 750 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)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • 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 peppers and mix with cooked broccoli and rice and top with grated cheese.
  • Dinner - 805 calories
  • American Cheese, 1 slice (1 oz)
  • Milk, nonfat, 1 cup
  • Portobello Burgers RECIPE, 2 serving
  • Yogurt, fruit, 1 container (5 oz)
  • Oranges, 1 fruit (2-5/8" dia)
  • Blueberries, fresh, 0.75 cup
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, reduced-calorie, wheat, 2 slice
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Snack - 300 calories
  • Cashew Butter, 1.5 tbsp
  • Baby Carrots, raw, 5 medium
  • Whole-Wheat Crackers, 1 oz
  • Kraft Light Done Right Ranch Salad Dressing, 1 tbsp
  • Salsa, 0.13 cup

Day 4

  • Breakfast - 630 calories
  • Milk, nonfat, 1 cup
  • Almonds, 0.25 cup, sliced
  • Blueberries, fresh, 0.75 cup
  • Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 750 calories
  • Milk, nonfat, 1 cup
  • Chickpeas (garbanzo beans), 0.5 cup
  • Greek Chickpeas and Spinach RECIPE, 0.5 serving
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Spinach, fresh, 2 cup
  • Roasted Beets RECIPE, 0.5 serving
  • Couscous, 1 oz, dry, yields
  • Parmesan Cheese, grated, 1 tbsp
  • Directions: Top Greek Chickpeas and Spinach with an extra serving of each. Sprinkle on cheese, and serve alongside couscous, roasted beets and melon. Drink your milk!
  • Dinner - 805 calories
  • Milk, nonfat, 1 cup
  • Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving
  • 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
  • Butternut Squash Risotto with Greens, 1 serving
  • Spinach, frozen, 0.5 cup
  • Brown Rice, long grain, 0.5 cup
  • Parmesan Cheese, grated, 1 tbsp
  • Directions: Mix spinach and rice into leftover risotto and heat to boost nutrition. Top with parmesan.

Day 5

  • Breakfast - 630 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 - 750 calories
  • Feta Cheese, 1.5 oz
  • Hummus, 0.3 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Almond Butter, 0.5 tbsp
  • Lemon Juice, 1 fl oz
  • Directions: Stuff pita with hummus, feta, lettuce and tomatoes. Slice apple and serve with almond butter. Juice lemon into water.
  • Dinner - 805 calories
  • Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Apple juice, unsweetened, 4 fl oz
  • Raisins, 0.5 small box (1.5 oz)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Rotini with Steamed Vegetables RECIPE, 0.5 serving
  • Olive Oil, 1 1tsp
  • Cider Vinegar, 1 tbsp
  • 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

Day 6

  • Breakfast - 630 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Walnuts, 0.75 oz
  • Blueberries, fresh, 0.75 cup
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 750 calories
  • Swiss Cheese, 1 oz
  • Beans, black, 0.6 cup
  • Almonds, 0.25 cup, sliced
  • Tangerines, 2 small (2-1/4" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Cucumber (with peel), 1 cup slices
  • Wild Rice, 0.6 cup
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Directions: Top salad with tomatoes, cucumbers, almonds and Swiss cheese
  • Dinner - 805 calories
  • Milk, nonfat, 1 cup
  • Parmesan Cheese, grated, 3 tbsp
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Grapes, 18 grape, seedless
  • Cauliflower, raw, 0.5 cup
  • Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4")
  • Olive Oil, 1 1tsp
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Balsamic Vinegar, 1 tbsp
  • Directions: Steam potatoes and cauliflower, then mash with parmesan and butter. Top sliced tofu with balsamic and oil; broil until crispy, turning halfway. Serve with fruit and milk.
  • 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 7

  • Breakfast - 630 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hard Boiled Egg, 1.5 large
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Directions: Place cheese on flat tortilla with chopped hard boiled egg on top, heat in the microwave until slightly melted, wrap and eat.
  • Lunch - 750 calories
  • Milk, nonfat, 1 cup
  • Garden Vegetable Frittata, 1 serving
  • Blueberries, fresh, 0.75 cup
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" 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
  • Olive Oil, 1 1tsp
  • Directions: Serve two helpings of the Garden Vegetables Frittata with asparagus (topped with olive oil), blueberries and toast with margarine. And drink your milk!
  • Dinner - 805 calories
  • American Cheese, 1 slice (1 oz)
  • Milk, nonfat, 1 cup
  • Portobello Burgers RECIPE, 2 serving
  • Yogurt, fruit, 1 container (5 oz)
  • Oranges, 1 fruit (2-5/8" dia)
  • Blueberries, fresh, 0.75 cup
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, reduced-calorie, wheat, 2 slice
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Snack - 300 calories
  • Hard Boiled Egg, 1.5 large
  • Cucumber (with peel), 1 cup slices
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • French's Sweet & Tangy Honey Mustard, 4 tsp