3000 Calorie Vegan Meal Plan: Bumping Up Your Caloric Intake The Right Way

The subject of weight is an ever-changing one. Some people are happy and would like to maintain it, others would do anything to lose it, and some are doing everything they can to gain it. As calorie intake plays such a vital role in how you manage your weight, determining how many calories you should be eating a day can help you maintain, lose, or even gain weight.

For people who are practicing veganism and would love to gain some weight (or even muscle), a 3,000-calorie vegan meal plan may seem like an attractive eating plan. Read on to learn more about what a 3,000-calories-a-day meal plan looks like, what to eat, how such a plan can help with weight gain and bulking, and more.

Who Should Follow a 3,000-Calorie Vegan Meal Plan?

A fundamental fact to note is that not everyone is eligible to participate in a 3,000-calorie vegan meal plan. The answer to how many calories you should consume per day is one that is ever-changing, for example:

• An article published in the National Library of Medicine in 2022 stated that on average, a woman needs 2,000 calories a day to maintain her weight while a man needs 2,500 calories a day for the same (1).
• Another article published in the same publication in 2023 stated that the daily recommended caloric intake for adult men and women is 2,600-2,800 kcal a day and 2,000-2,200 kcal a day, respectively (2).
• On the other hand, the  Dietary Guidelines for Americans 2020 – 2025 state that adult estimated calorie intakes for women and men are 1,600 to 2,400 calories and 2,000 to 3,000 calories a day, respectively (3).

What we can gather from the above statements is that while recommended calorie intakes vary depending on individual factors, the common sentiment is that a diet that calls for 3,000 calories a day is on the higher side of the average calorie intake.

So who should consider a 3,000-calorie meal plan? Below are groups of people who may eat a 3,000-calorie vegan meal plan

• Men 

Sex is one of the main factors that affects daily calorie intake (other factors include a person’s age, height, weight, and level of physical activity). From the above publications, it can be seen that men generally need more calories per day than women. The dietary guidelines 2020 – 2025 also state that men can consume up to 3,000 kcal per day, depending on their age, body size, and physical activity level. 

• People with Hypermetabolism

This is a condition where the body is in a state of accelerated metabolic activity. Basically, when you’re suffering from this condition, your basal metabolic rate increases past normal levels and the amount of calories your body requires to perform basic, life-sustaining functions increases.

Hypermetabolism is triggered by a number of factors, including severe burns, experiencing multiple fractures, infection or sepsis, traumatic brain injury, suffering from cancer, or having undergone surgery. In such cases, the body becomes hypermetabolic, increasing energy consumption while at rest in a bid to facilitate the healing process (4, 5).

Because of this, such patients may end up requiring up to 3,000 calories a day. However, as every patient is different, it’s best to consult your healthcare provider to see how much you can and should eat a day while undergoing treatment/recovering.

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• Anyone in a Bulking Phase

If you’re using this diet plan as a vegan bulking meal plan, then you may be on the right path. Bulking is a term that is often heard in bodybuilding spaces and it refers to a phase where someone eats a lot more than they normally would – more than their body needs – in order to gain weight, generally through more muscle mass.

According to a study published in 2019, during this phase, bodybuilders are recommended to increase their daily calorie intake to 10% to 20% above their energy needs (6). Another review published just a year later in 2020 stated that male bodybuilders can consume up to 3,800 calories a day in preparation for upcoming competitions (7).

• Obese People Who Are Looking to Lose Weight

Generally, anyone who is following a plant-based diet and looking to lose weight could be recommended to follow a reduced-calorie vegan meal plan. To lose weight, you’re advised to cut anywhere between 500 and 1,000 kcal from your daily calorie intake (8).

Some groups of people may find that they generally consume more than 3,000 kcal a day and this, plus a sedentary lifestyle, has led to obesity and other lifestyle conditions. For these people, dropping their intake to 3,000 kcal/day could be the first step in helping them lose weight and the management or treatment of lifestyle illnesses.

• People Who Are Looking to Gain Weight

This comes with a big disclaimer. Not everyone who is looking to gain weight should consider a 3,000-calorie diet. According to the NHS, healthy and gradual weight gain requires adding 300 to 500 extra calories to your normal daily calorie intake (9). Therefore, if you average your daily calorie intake and realize that the number cannot add up to 3,000 if you add 500 to it, this many calories is not for you. Doing so can lead to unhealthy weight gain.

Read more: Vegan Keto Diet: Exploring a Plant-Based Approach to Low-Carb Living

How Much Weight Can I Gain If I Eat 3,000 Calories a Day?

It’s difficult to say. As with calorie intake, body weight isn’t just determined by diet and is reliant on multiple factors, some of which are out of our control (10). However, the acceptable rate of weight gain is said by some experts to be up to 1 to 2 pounds per week (11).

How to Follow a Healthy 3,000-Calorie Vegan Meal Plan

Following a 3,000-calorie vegan meal plan means that unlike most people, you have a set of rules to follow regarding the foods you can consume. Here are some foods that are prohibited on this diet and should not appear on your 7-day vegan meal plan ingredients list (12):

• Animal milk and its byproducts such as butter, cream, cheese, and ice cream
• Meat of any kind including poultry (chicken, duck, and turkey)
• Fish and all other types of seafood
• Eggs
• Honey

How to Eat 3,000 Calories a Day as a Vegan

Despite these restrictions, vegans can easily achieve a 3,000-calorie vegan meal plan. They can get all these calories from foods such as:

• Fruits and Dark Leafy Greens

This includes examples such as grapefruits, pineapples, berries, apples, bananas, and mangoes, in addition to lettuce, bok choy, Swiss chard, spinach, and Brussels sprouts. Fruits and leafy greens may be low in calories, but they’re fantastic sources of fiber and antioxidants. They can help with satiety and eating more of them may help prevent illnesses such as osteoporosis, heart disease, and more (13, 14).

• Starchy and Non-Starchy Vegetables 

Examples include squash, sweet potatoes, peppers, zucchini, broccoli, tomatoes, cauliflower, and more. All kinds of vegetables are good for your health. Starchy vegetables are an excellent source of carbohydrates, which is particularly important if you’re working out for bulk while on this diet

• Legumes, Lentils, Nuts, and Seeds

All of these are fantastic sources of plant-based protein and healthy fats.

• Whole Grains 

Examples include oats, brown rice, whole-wheat breads and pastas, quinoa, and millet. They are a source of fiber and complex carbohydrates. As stated above, carbohydrates are turned into glucose by the body and this is then used by the muscles when you work out.

• Plant-Based Milk Alternatives 

Examples include soymilk, almond milk, cashew milk, oat milk, and coconut milk.

• Healthy Fats

In addition to nuts and seeds, healthy fats can also be found in olive oil, nut butters, and avocados.

What Does a 3,000-Calorie Vegan Bodybuilding Meal Plan Look Like?

Here’s a simple 3,000-calorie meal plan that shows you what you should be eating while on a vegan  bulking diet plan:

Sample 1-Day 3,000-Calorie Vegan Meal Plan With Macros

Meal 1 – Tofu scramble with kale and sweet potatoes 

1 small cubed sweet potato, 1 tbsp canola oil, 1/2 small yellow onion, 396 g extra firm tofu, 1/4 tsp garlic powder, 1 tsp ground cumin, 1/2 tsp salt, 1/4 tsp turmeric powder, 2 cups baby kale, and salt and pepper to taste

This recipe makes 2 servings (15).

Calories: 264. Fats: 15.8 g, Proteins: 18.8 g, Carbs: 16.6 g

Meal 2 – Stuffed pumpkin 

1 medium-sized pumpkin, 4 tbsp olive oil, 100 g wild rice, 1 large fennel bulb, 1 apple, 1 lemon, 1 tbsp fennel seeds, 1/2 tsp chili flakes, 2 garlic cloves, 30 g toasted pecans, 1 large pack parsley, 3 tbsp tahini, pomegranate seeds

This recipe makes 4 servings (16).

Calories: 693. Fats: 21 g, Proteins: 20 g, Carbs: 97 g

Meal 3 – Mediterranean edamame quinoa bowl (17)

2 cups loosely packed, fresh greens, 1/2 cup edamame, 1/2 cup halved cherry tomatoes, 1/2 cup cooked quinoa, 10 pitted Kalamata olives, 1 small sliced cucumber, 1/4 cup sliced red onions, 2 tablespoons pine nuts

For the dressing – 1 tbsp extra virgin olive oil, 1 and a half tablespoons red wine vinegar, 1 minced clove garlic, 1/2 tsp dried oregano, salt, black pepper, and paprika to taste

Cals: 516. Fats: 34 g, Proteins: 16 g, Carbs: 44 g

Meal 4 – Chocolate protein shake (18)

1 ripe banana, 2 tbsp hemp seeds, 1/4 cup oats, 2 tbsp natural salted peanut butter, 1 tbsp chia seeds, 2 tbsp cacao powder, 2 cups unsweetened almond milk, 2 pitted dates or maple syrup

Directions

• Add all ingredients to a blender and blend until smooth.

Cals: 646. Fats: 36.6 g, Proteins: 23.3 g, Carbs: 64.9 g

Meal 5 – Spicy peanut butter tempeh and rice 

643 g cubed tempeh, 184 g brown rice, Coconut oil spray

For the sauce – 4 tbsp peanut butter, 4 tbsp low sodium soy sauce, 4 tsp coconut sugar, 2 tbsp red chili sauce, 2 tsp rice vinegar, 2 tbsp ginger, 3 cloves of garlic, 6 tbsp water

For the cabbage – 142 g finely sliced purple cabbage, the juice from 1 lime, 2 tsp agave, 3 tsp sesame oil

This makes 4 servings (19).

Cals: 608. Fats: 24 g, Proteins: 43 g, Carbs: 56 g

Meal 6 – Pineapple coconut mojito green smoothie

1 cup unsweetened coconut milk, 1/2 cup kale, 1/2 cup spinach leaves, 1 scoop vanilla plant-based protein powder, 1 cup frozen pineapple chunks, 1 lime, 1/3 cup mint leaves, 1/2 inch peeled fresh ginger, 1 tsp chia seeds, ice

Directions:

• Add everything to a blender. Blend until smooth and serve

Cals: 313. Fats: 9 g, Proteins: 35 g, Carbs: 30 g

Total Intake for the Day: Calories: 3,040. Fats: 140.4 g, Proteins: 156.1 g, Carbs: 308.5 g

Can You Achieve a 3,000-Calorie High-Protein Vegan Meal Plan?

Yes, you can. Many people wonder where vegans get protein as this diet stands firmly against traditional protein sources, i.e. animal protein. However, this doesn’t mean that a person who is following a 3,000-calorie high-protein diet vegan meal plan can’t achieve it.

Here are some plant-based options many vegans use as sources of proteins:

• Seitan

This is made from wheat gluten.

• Tofu, Tempeh, and Edamame

They all originate from soybeans, which are a fantastic source of protein for vegans,  vegetarians, and omnivores alike.

• Lentils, Chickpeas, and Beans

These are the most well-known and common sources of plant-based protein.

• Nutritional Yeast

This comes in the form of a yellow powder or flakes and is produced by culturing yeast in a nutrient medium (such as glucose) for several days.

• Hemp seeds

In addition to being a source of healthy fats, these seeds are also high in protein. Just 30 g of these seeds contain 9.48 g of protein (20).

• Spirulina

This is a blue-green algae that contains 8 g of protein in just 2 tablespoons (21). The powder can be added to smoothies, salads, soups, or fruit or vegetable juices.

• Soy Milk

Made from soybeans, this is an excellent alternative for vegans or lactose intolerant people. Other milk alternatives tend not to be very high in protein, unless it is added. Check the label of your preferred product to find out how much protein it provides. 

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Get your personal plan according to your age and BMI

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How to Do a 3,000-Calorie Vegan Bulking Meal Plan

When it comes to a bulking diet, it’s essential to watch your calorie intake to make sure you’re not overeating, which leads to fat gain. Here’s how to make a 3,000-calorie vegan bulking plan:

• Your Protein Intake

During a bulking period, many bodybuilders increase their protein intake to 1.5 grams of protein per kilogram of body weight (22). For example:

90 kg man * 1.5 g protein = 135 g of protein per day

Don’t try to consume all these grams of protein in one sitting. Instead, opt to divide them between 4 or 6 meals per day.

Read more: The Best High Protein Vegan Foods To Try Today

• Your Carbohydrate Intake

Carbohydrates are essential during the bulking phase as they’re used to fuel your workouts, which helps you gain bigger muscles.  According to one review published in Nutrients, the average daily intake of carbohydrates in bodybuilders ranges from 2.8 to 7.5 g per kg of body weight per day (23):

90 kg man * 2.8 g carbohydrates = 252 g of carbs per day

90 kg man * 7.5 g carbohydrates = 675 g of carbs per day

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• Training

Working out is just as important as a healthy, high-calorie diet when bulking. Making the mistake of thinking your 3,000-calorie vegan bulking meal plan is enough for you could severely cost you. Some advice for bulk training includes:

1. Track your progress. Are your workouts and diet giving you the results you desire?
2. Don’t forget your cardio. During this period, most people disregard cardio in favor of weights. However, it’s still essential to do cardio 5 times a week for approximately 30 minutes.
3. Sleep more. Try to get 7 to 9 hours of uninterrupted sleep every night.
4. Take rest days. They give your body and muscles time to recover and repair themselves. This increases your muscle mass.

Frequently Asked Questions

• How can you gain weight as a vegan?

The simplest way to gain weight while on any diet is to eat more calories than your body burns per day. As mentioned above, an extra 300 to 500 calories should lead to healthy weight gain.

Check out our article on the raw vegan plan to see how it measures up to the traditional vegan diet.

• Is vegan food high in calories?

Not necessarily. The number of calories you consume in a day has less to do with the kind of diet you’re on and more to do with how much food you eat while on said diet.

• Is it possible to bulk as a vegan?

Yes, it is. Protein and exercise are the two most important factors of a bulking program. As long as these two factors are as they should be, there’s no reason why you can’t bulk as a vegan.

• How difficult is it to eat 3,000 calories a day?

The average person may find it difficult to eat 3,000 calories in a day. However, bodybuilders and athletes who are always working out and burning a lot of calories a day may find it much easier.

• Is 3,000 calories a lot for one meal?

Yes, it is. If you plan on eating this much, it’s best to break down these calories into 5 or even 6 meals a day.

The Bottom Line

A 3,000-calorie vegan meal plan is incredibly high in calories, something that isn’t appropriate for most people. In their day-to-day lives, many people aren’t physically active enough to burn off these calories and the extra calories are stored in the body, leading to obesity. 

Such a meal plan is more geared toward people with higher calorie needs and/or who are quite physically active. If you’d like to use this plan for weight gain, we should warn you that gaining weight too quickly isn’t good for your health. Just an extra 300 to 500 kcal on top of your daily calorie needs should give you the desired results over time.