Vegan Muscle Building 7-Day Plan (~2,800 kcal Target)

Serving guidance

Each meal is one recipe serving. To increase calories, add 1.25×–1.5× servings of the starch and protein. To decrease, reduce the starch portion first and keep the full protein serving to preserve muscle.

Nutrition disclaimer

Individual nutrition needs vary based on age, sex, weight, body composition, activity level, and health status. Daily totals below are calculated from the actual recipes selected, but real intake will differ with portion size, brands, and preparation. Scale servings up or down to match your maintenance calories, and consult a registered dietitian or physician for personalized guidance.