Vegetarian Bodybuilding Meal Plan (2,600 Calories, 170g Protein)
A meat-free day for lifters, using eggs, dairy and plant proteins to hit a high protein target across five meals.
All weights are cooked / prepared weight.
Breakfast · 564 kcal · 36 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Whey protein isolate · about ¾ scoop | 25 g | 90 | 22.5 | 1.4 | 0.8 |
| Granola · about ¾ cup | 80 g | 336 | 8.9 | 58.7 | 8.9 |
| Cashews, raw · about 1 oz | 25 g | 138 | 4.5 | 7.5 | 11 |
Lunch 1 · 666 kcal · 47 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Seitan · about 5 oz | 140 g | 197 | 35 | 7.7 | 2.7 |
| Whole wheat pasta, cooked · 1¼ cups | 180 g | 268 | 10.4 | 54 | 3.1 |
| Broccoli, raw · ¾ cup | 70 g | 24 | 2 | 4.6 | 0.3 |
| Olive oil · 1½ tbsp | 20 g | 177 | 0 | 0 | 20 |
Lunch 2 · 520 kcal · 36 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Egg whites, cooked · 8 egg whites | 250 g | 120 | 25.3 | 1.8 | 0 |
| White rice, cooked · 1¾ cups | 260 g | 338 | 7 | 73.3 | 0.8 |
| Green beans, cooked · 1½ cups | 200 g | 62 | 4.1 | 14.4 | 0 |
Snack · 201 kcal · 18 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Pea protein isolate · about ¾ scoop | 20 g | 76 | 16 | 0.6 | 1.4 |
| Banana · about 1 banana | 140 g | 125 | 1.5 | 32.2 | 0.4 |
Dinner · 627 kcal · 33 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Egg whites, cooked · 8 egg whites | 250 g | 120 | 25.3 | 1.8 | 0 |
| Brown rice, cooked · 1½ cups | 250 g | 308 | 6.5 | 64.5 | 2.5 |
| Peppers, bell, raw · about 1 medium pepper | 110 g | 22 | 0.7 | 5.1 | 0 |
| Olive oil · 1½ tbsp | 20 g | 177 | 0 | 0 | 20 |
Day total: 2578 kcal · 170 g protein · 328 g carbs · 72 g fat (within 0.8% of the calorie and protein targets).
How this plan was built
This day was generated by the same engine that builds BioMech member plans. Foods come from a curated list with USDA FoodData Central nutrition values, and every portion is solved so the day lands on its calorie, protein, carb and fat targets with realistic serving sizes. Read the full methodology.
A sample day is a starting point, not a prescription: your own calorie and protein needs depend on your size, body composition, activity and goal. The free calculator works those out for you.
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