{"id":9151,"date":"2020-09-09T14:56:03","date_gmt":"2020-09-09T14:56:03","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=9151"},"modified":"2024-12-17T14:31:15","modified_gmt":"2024-12-17T14:31:15","slug":"3000-calorie-vegan-meal-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/","title":{"rendered":"3000 Calorie Vegan Meal Plan: Bumping Up Your Caloric Intake The Right Way"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#Who_Should_Follow_a_3000-Calorie_Vegan_Meal_Plan\" >Who Should Follow a 3,000-Calorie Vegan Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#How_Much_Weight_Can_I_Gain_If_I_Eat_3000_Calories_a_Day\" >How Much Weight Can I Gain If I Eat 3,000 Calories a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#How_to_Follow_a_Healthy_3000-Calorie_Vegan_Meal_Plan\" >How to Follow a Healthy 3,000-Calorie Vegan Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#How_to_Eat_3000_Calories_a_Day_as_a_Vegan\" >How to Eat 3,000 Calories a Day as a Vegan<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#What_Does_a_3000-Calorie_Vegan_Bodybuilding_Meal_Plan_Look_Like\" >What Does a 3,000-Calorie Vegan Bodybuilding Meal Plan Look Like?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#Sample_1-Day_3000-Calorie_Vegan_Meal_Plan_With_Macros\" >Sample 1-Day 3,000-Calorie Vegan Meal Plan With Macros<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#Can_You_Achieve_a_3000-Calorie_High-Protein_Vegan_Meal_Plan\" >Can You Achieve a 3,000-Calorie High-Protein Vegan Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#How_to_Do_a_3000-Calorie_Vegan_Bulking_Meal_Plan\" >How to Do a 3,000-Calorie Vegan Bulking Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#Your_Protein_Intake\" >Your Protein Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#Your_Carbohydrate_Intake\" >Your Carbohydrate Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#Training\" >Training<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#How_can_you_gain_weight_as_a_vegan\" >How can you gain weight as a vegan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#Is_vegan_food_high_in_calories\" >Is vegan food high in calories?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#Is_it_possible_to_bulk_as_a_vegan\" >Is it possible to bulk as a vegan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#How_difficult_is_it_to_eat_3000_calories_a_day\" >How difficult is it to eat 3,000 calories a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#Is_3000_calories_a_lot_for_one_meal\" >Is 3,000 calories a lot for one meal?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3000_Calorie_Vegan_Meal_Plan_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Should_Follow_a_3000-Calorie_Vegan_Meal_Plan\"><\/span><b>Who Should Follow a 3,000-Calorie Vegan Meal Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An article published in the <\/span><i><span style=\"font-weight: 400;\">National Library of Medicine <\/span><\/i><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499909\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK562207\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On the other hand, the <\/span><i><span style=\"font-weight: 400;\">\u00a0Dietary Guidelines for Americans 2020 &#8211; 2025<\/span><\/i><span style=\"font-weight: 400;\"> 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 (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3000_Calorie_Vegan_Meal_Plan_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-59923\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/The-Vegan-Diet_-How-It-Works-What-To-Eat-The-Benefits-1024x576.png\" alt=\"3000 Calorie Vegan Meal Plan \" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/The-Vegan-Diet_-How-It-Works-What-To-Eat-The-Benefits.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/The-Vegan-Diet_-How-It-Works-What-To-Eat-The-Benefits-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/The-Vegan-Diet_-How-It-Works-What-To-Eat-The-Benefits.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/The-Vegan-Diet_-How-It-Works-What-To-Eat-The-Benefits-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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<\/span><\/p>\n<ul>\n<li><strong>Men\u00a0<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sex is one of the main factors that affects daily calorie intake (other factors include a person\u2019s 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 &#8211; 2025 also state that men can consume up to 3,000 kcal per day, depending on their age, body size, and physical activity level.\u00a0<\/span><\/p>\n<ul>\n<li><strong>People with Hypermetabolism<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is a condition where the body is in a state of accelerated metabolic activity. Basically, when you\u2019re 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/pharmacology-toxicology-and-pharmaceutical-science\/hypermetabolism\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/hypermetabolism\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because of this, such patients may end up requiring up to 3,000 calories a day. However, as every patient is different, it\u2019s best to consult your healthcare provider to see how much you can and should eat a day while undergoing treatment\/recovering.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3000_Calorie_Vegan_Meal_Plan_\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<ul>\n<li><strong>Anyone in a Bulking Phase<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re 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 &#8211; more than their body needs &#8211; in order to gain weight, generally through more muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6680710\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). 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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7052702\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><strong>Obese People Who Are Looking to Lose Weight<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Generally, anyone who is following a <a href=\"https:\/\/betterme.world\/articles\/plant-based-diet-meals\/\">plant-based diet<\/a> and looking to lose weight could be recommended to follow a reduced-calorie vegan meal plan. To lose weight, you\u2019re advised to cut anywhere between 500 and 1,000 kcal from your daily calorie intake (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/losing-weight\/extreme-obesity-and-what-you-can-do\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li><strong>People Who Are Looking to Gain Weight<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This comes with a big disclaimer. Not everyone who is looking to gain weight should consider a 3,000-calorie diet. According to the <\/span><i><span style=\"font-weight: 400;\">NHS, <\/span><\/i><span style=\"font-weight: 400;\">healthy and gradual weight gain requires adding 300 to 500 extra calories to your normal daily calorie intake (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/healthy-weight\/managing-your-weight\/healthy-ways-to-gain-weight\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/vegan-keto-diet\/\">Vegan Keto Diet: Exploring a Plant-Based Approach to Low-Carb Living<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Can_I_Gain_If_I_Eat_3000_Calories_a_Day\"><\/span><b>How Much Weight Can I Gain If I Eat 3,000 Calories a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s difficult to say. As with calorie intake, body weight isn\u2019t just determined by diet and is reliant on multiple factors, some of which are out of our control (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221834\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). However, the acceptable rate of weight gain is said by some experts to be up to 1 to 2 pounds per week (<\/span><a href=\"https:\/\/www.healthychildren.org\/English\/healthy-living\/sports\/Pages\/Safe-Weight-Loss-and-Weight-Gain-for-Young-Athletes.aspx\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Follow_a_Healthy_3000-Calorie_Vegan_Meal_Plan\"><\/span><b>How to Follow a Healthy 3,000-Calorie Vegan Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Following a 3,000-calorie <a href=\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/\">vegan<\/a> 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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC11016330\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Animal milk and its byproducts such as butter, cream, cheese, and ice cream<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meat of any kind including poultry (chicken, duck, and turkey)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish and all other types of seafood<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Honey<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3000_Calorie_Vegan_Meal_Plan_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-58658\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/B12-Foods-Vegan_-Richest-Vitamin-B12-Foods-For-Vegans-1024x576.png\" alt=\"3000 Calorie Vegan Meal Plan \" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/B12-Foods-Vegan_-Richest-Vitamin-B12-Foods-For-Vegans.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/B12-Foods-Vegan_-Richest-Vitamin-B12-Foods-For-Vegans-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/B12-Foods-Vegan_-Richest-Vitamin-B12-Foods-For-Vegans.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/B12-Foods-Vegan_-Richest-Vitamin-B12-Foods-For-Vegans-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Eat_3000_Calories_a_Day_as_a_Vegan\"><\/span><b>How to Eat 3,000 Calories a Day as a Vegan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Despite these restrictions, vegans can easily achieve a 3,000-calorie <a href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/\">vegan<\/a> meal plan. They can get all these calories from foods such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Fruits and Dark Leafy Greens<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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\u2019re 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 (<\/span><a href=\"https:\/\/www.ars.usda.gov\/plains-area\/gfnd\/gfhnrc\/docs\/news-articles\/2013\/dark-green-leafy-vegetables\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Starchy and Non-Starchy Vegetables\u00a0<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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\u2019re working out for bulk while on this diet<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Legumes, Lentils, Nuts, and Seeds<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">All of these are fantastic sources of plant-based protein and healthy fats.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Whole Grains\u00a0<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Plant-Based Milk Alternatives\u00a0<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Examples include soymilk, almond milk, cashew milk, oat milk, and coconut milk.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Healthy Fats<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In addition to nuts and seeds, healthy fats can also be found in olive oil, nut butters, and avocados.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Does_a_3000-Calorie_Vegan_Bodybuilding_Meal_Plan_Look_Like\"><\/span><b>What Does a 3,000-Calorie Vegan Bodybuilding Meal Plan Look Like?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s a simple 3,000-calorie meal plan that shows you what you should be eating while on a vegan\u00a0 bulking diet plan:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_1-Day_3000-Calorie_Vegan_Meal_Plan_With_Macros\"><\/span><b>Sample 1-Day 3,000-Calorie Vegan Meal Plan With Macros<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><strong>Meal 1 &#8211; Tofu scramble with kale and sweet potatoes\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">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<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This recipe makes 2 servings (<\/span><a href=\"https:\/\/www.popsugar.com\/fitness\/Tofu-Scramble-Kale-Sweet-Potatoes-35566619\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 264. Fats: 15.8 g, Proteins: 18.8 g, Carbs: 16.6 g<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><strong>Meal 2 &#8211; Stuffed pumpkin\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">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<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This recipe makes 4 servings (<\/span><a href=\"https:\/\/www.bbcgoodfood.com\/recipes\/stuffed-pumpkin\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 693. Fats: 21 g, Proteins: 20 g, Carbs: 97 g<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><strong>Meal 3 &#8211; Mediterranean edamame quinoa bowl (<a href=\"https:\/\/sharonpalmer.com\/mediterranean-edamame-quinoa-bowl-vegan-gluten-free\/\">17<\/a>)<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">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<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the dressing &#8211; 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<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 516. Fats: 34 g, Proteins: 16 g, Carbs: 44 g<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><strong>Meal 4 &#8211; Chocolate protein shake (<a href=\"https:\/\/minimalistbaker.com\/chocolate-protein-shake-protein-powder-free\/\">18<\/a>)<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">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<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Directions<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add all ingredients to a blender and blend until smooth.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Cals: 646. Fats: 36.6 g, Proteins: 23.3 g, Carbs: 64.9 g<\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3000_Calorie_Vegan_Meal_Plan_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-55578\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/vegan-intermittent-fasting-1024x576.png\" alt=\"3000 Calorie Vegan Meal Plan \" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/vegan-intermittent-fasting.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/vegan-intermittent-fasting-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/vegan-intermittent-fasting.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/vegan-intermittent-fasting-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/vegan-intermittent-fasting.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><strong>Meal 5 &#8211; Spicy peanut butter tempeh and rice\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">643 g cubed tempeh, 184 g brown rice, Coconut oil spray<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the sauce &#8211; 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<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the cabbage &#8211; 142 g finely sliced purple cabbage, the juice from 1 lime, 2 tsp agave, 3 tsp sesame oil<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes 4 servings (<\/span><a href=\"https:\/\/fitmencook.com\/vegan-meal-plan\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Cals: 608. Fats: 24 g, Proteins: 43 g, Carbs: 56 g<\/span><\/i><\/p>\n<p style=\"text-align: center;\"><strong>Meal 6 &#8211; Pineapple coconut mojito green smoothie<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">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<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Directions:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add everything to a blender. Blend until smooth and serve<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Cals: 313. Fats: 9 g, Proteins: 35 g, Carbs: 30 g<\/span><\/i><\/p>\n<p><b><i>Total Intake for the Day<\/i><\/b><i><span style=\"font-weight: 400;\">: Calories: 3,040. Fats: 140.4 g, Proteins: 156.1 g, Carbs: 308.5 g<\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Achieve_a_3000-Calorie_High-Protein_Vegan_Meal_Plan\"><\/span><b>Can You Achieve a 3,000-Calorie High-Protein Vegan Meal Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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\u2019t mean that a person who is following a 3,000-calorie high-protein diet vegan meal plan can\u2019t achieve it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some plant-based options many vegans use as sources of proteins:<\/span><\/p>\n<ul>\n<li><strong>Seitan<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is made from wheat gluten.<\/span><\/p>\n<ul>\n<li><strong><a href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/\">Tofu<\/a>, Tempeh, and Edamame<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">They all originate from soybeans, which are a fantastic source of protein for vegans,\u00a0 vegetarians, and omnivores alike.<\/span><\/p>\n<ul>\n<li><strong>Lentils, Chickpeas, and Beans<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are the most well-known and common sources of plant-based protein.<\/span><\/p>\n<ul>\n<li><strong>Nutritional Yeast<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li><strong>Hemp seeds<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170148\/nutrients\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><strong>Spirulina<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is a blue-green algae that contains 8 g of protein in just 2 tablespoons (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170495\/nutrients\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). The powder can be added to smoothies, salads, soups, or fruit or vegetable juices.<\/span><\/p>\n<ul>\n<li><strong>Soy Milk<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Do_a_3000-Calorie_Vegan_Bulking_Meal_Plan\"><\/span><b>How to Do a 3,000-Calorie Vegan Bulking Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to a bulking diet, it\u2019s essential to watch your calorie intake to make sure you\u2019re not overeating, which leads to fat gain. Here\u2019s how to make a 3,000-calorie vegan bulking plan:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Your_Protein_Intake\"><\/span><strong>Your Protein Intake<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">During a bulking period, many bodybuilders increase their protein intake to 1.5 grams of protein per kilogram of body weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). For example:<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">90 kg man * 1.5 g protein = 135 g of protein per day<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t try to consume all these grams of protein in one sitting. Instead, opt to divide them between 4 or 6 meals per day.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/high-protein-vegan-foods\/\">The Best High Protein Vegan Foods To Try Today<\/a><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Your_Carbohydrate_Intake\"><\/span><strong>Your Carbohydrate Intake<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Carbohydrates are essential during the bulking phase as they\u2019re used to fuel your workouts, which helps you gain bigger muscles.\u00a0 According to one review published in <\/span><i><span style=\"font-weight: 400;\">Nutrients<\/span><\/i><span style=\"font-weight: 400;\">, the average daily intake of carbohydrates in bodybuilders ranges from 2.8 to 7.5 g per kg of body weight per day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8878406\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">90 kg man * 2.8 g carbohydrates = 252 g of carbs per day<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">90 kg man * 7.5 g carbohydrates = 675 g of carbs per day<\/span><\/i><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3000_Calorie_Vegan_Meal_Plan_\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Training\"><\/span><strong>Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Track your progress<\/b><span style=\"font-weight: 400;\">. Are your workouts and diet giving you the results you desire?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don\u2019t forget your cardio<\/b><span style=\"font-weight: 400;\">. During this period, most people disregard cardio in favor of weights. However, it\u2019s still essential to do cardio 5 times a week for approximately 30 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sleep more<\/b><span style=\"font-weight: 400;\">. Try to get 7 to 9 hours of uninterrupted sleep every night.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Take rest days<\/b><span style=\"font-weight: 400;\">. They give your body and muscles time to recover and repair themselves. This increases your muscle mass.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3000_Calorie_Vegan_Meal_Plan_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-57688\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-1024x576.png\" alt=\"3000 Calorie Vegan Meal Plan \" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_you_gain_weight_as_a_vegan\"><\/span><strong>How can you gain weight as a vegan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our article on the <\/span><a href=\"https:\/\/betterme.world\/articles\/raw-vegan-meal-plan\/\"><b>raw vegan plan<\/b><\/a><span style=\"font-weight: 400;\"> to see how it measures up to the traditional vegan diet.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_vegan_food_high_in_calories\"><\/span><strong>Is vegan food high in calories?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Not necessarily. The number of calories you consume in a day has less to do with the kind of diet you\u2019re on and more to do with how much food you eat while on said diet.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_possible_to_bulk_as_a_vegan\"><\/span><strong>Is it possible to bulk as a vegan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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\u2019s no reason why you can\u2019t bulk as a vegan.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_difficult_is_it_to_eat_3000_calories_a_day\"><\/span><strong>How difficult is it to eat 3,000 calories a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_3000_calories_a_lot_for_one_meal\"><\/span><strong>Is 3,000 calories a lot for one meal?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it is. If you plan on eating this much, it\u2019s best to break down these calories into 5 or even 6 meals a day.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3000_Calorie_Vegan_Meal_Plan_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 3,000-calorie vegan meal plan is incredibly high in calories, something that isn\u2019t appropriate for most people. In their day-to-day lives, many people aren\u2019t physically active enough to burn off these calories and the extra calories are stored in the body, leading to obesity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Such a meal plan is more geared toward people with higher calorie needs and\/or who are quite physically active. If you\u2019d like to use this plan for weight gain, we should warn you that gaining weight too quickly isn\u2019t 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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":68364,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,69],"tags":[],"coauthors":[109,87],"class_list":["post-9151","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-vegan-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3000 Calorie Vegan Meal Plan: Bumping Up Your Caloric Intake The Right Way - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you curious about the effects of \u2605 3000 CALORIE VEGAN MEAL PLAN \u27a4 on weight gain and bulking? Check out this article to learn more and see a sample diet plan.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3000 Calorie Vegan Meal Plan: Bumping Up Your Caloric Intake The Right Way\" \/>\n<meta property=\"og:description\" content=\"Are you curious about the effects of \u2605 3000 CALORIE VEGAN MEAL PLAN \u27a4 on weight gain and bulking? Check out this article to learn more and see a sample diet plan.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-17T14:31:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/d15101707f87d562cbefe2a3e57d3647\"},\"headline\":\"3000 Calorie Vegan Meal Plan: Bumping Up Your Caloric Intake The Right Way\",\"dateModified\":\"2024-12-17T14:31:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/\"},\"wordCount\":2461,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan.png\",\"articleSection\":[\"Meal Plans\",\"Vegan\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Who Should Follow a 3,000-Calorie Vegan Meal Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">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:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">An article published in the <\/span><i><span style=\\\"font-weight: 400;\\\">National Library of Medicine <\/span><\/i><span style=\\\"font-weight: 400;\\\">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 (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499909\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">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 (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.ni ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/\",\"name\":\"3000 Calorie Vegan Meal Plan: Bumping Up Your Caloric Intake The Right Way - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan.png\",\"dateModified\":\"2024-12-17T14:31:15+00:00\",\"description\":\"Are you curious about the effects of \u2605 3000 CALORIE VEGAN MEAL PLAN \u27a4 on weight gain and bulking? 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Kamau, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau, Kristen Fleming, RD","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/d15101707f87d562cbefe2a3e57d3647"},"headline":"3000 Calorie Vegan Meal Plan: Bumping Up Your Caloric Intake The Right Way","dateModified":"2024-12-17T14:31:15+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/"},"wordCount":2461,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan.png","articleSection":["Meal Plans","Vegan"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Who Should Follow a 3,000-Calorie Vegan Meal Plan?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">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:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An article published in the <\/span><i><span style=\"font-weight: 400;\">National Library of Medicine <\/span><\/i><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499909\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.ni ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/","url":"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/","name":"3000 Calorie Vegan Meal Plan: Bumping Up Your Caloric Intake The Right Way - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/3000-calorie-vegan-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan.png","dateModified":"2024-12-17T14:31:15+00:00","description":"Are you curious about the effects of \u2605 3000 CALORIE VEGAN MEAL PLAN \u27a4 on weight gain and bulking? 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Kamau","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","caption":"\u0421. Kamau"},"description":"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. 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