Vegetarian Weight Gain Meal Plan for a Week

1.Prepare overnight oats by combining 1 cup of oats, 2 cups of almond milk, 1 banana (sliced), and 2 tablespoons of peanut butter in a jar. Refrigerate overnight.

2.For breakfast, serve the overnight oats topped with chia seeds and a handful of mixed nuts.

3.For lunch, cook 1 cup of quinoa according to package instructions. Mix with 1 can of black beans, 1 diced avocado, and 2 cups of spinach. Drizzle with olive oil and season with salt and pepper.

4.For a snack, enjoy 1 cup of Greek yogurt topped with 1/2 cup of berries and a drizzle of maple syrup.

5.For dinner, bake 2 sweet potatoes until tender. Serve with steamed broccoli and 1 cup of cooked brown rice, drizzled with olive oil.

6.For a mid-afternoon snack, spread hummus on whole grain bread and top with sliced cucumbers and carrots.

7.For breakfast on day 2, blend 1 banana, 1 cup of almond milk, 2 tablespoons of peanut butter, and 1 tablespoon of chia seeds for a smoothie.

8.For lunch, prepare a salad with 2 cups of spinach, 1/2 cup of mixed nuts, 1/2 cup of cottage cheese, and a drizzle of olive oil.

9.For dinner, stir-fry 2 cups of mixed vegetables (like bell peppers and broccoli) in olive oil and serve over 1 cup of cooked brown rice.

10.Repeat similar meals throughout the week, varying fruits, nuts, and vegetables to keep it interesting. Incorporate dark chocolate as a treat and ensure to drink plenty of water.