2700 Calorie High Protein Meal Plan for Muscle Building and Weight Gain
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the High Protein diet, designed to help build muscle strength and improve satiety, featuring quality protein sources for optimal health and performance.
Whether you're looking to gain muscle, increase weight, or maintain your current physique, a 2700 calorie meal plan might be what you need to reach your goals. For those focusing on a high-protein diet, this calorie target can support your goals by providing nutrient-dense meals that prioritize protein intake. Our planner is designed to provide you with nutrient-dense meals that fuel your workouts, support recovery, and keep you on track.
Today's Meal Plan
Breakfast
- Bacon Breakfast Tacos
1 serving
- Yogurt & Raisins
1 serving
Lunch
- Banana oatmeal smoothie
1 shake
- Thai Cucumber Salad
1 serving
Dinner
- High Protein Chicken Alfredo
1 Bowl
Example Seven Day Plan
Here's a sample High Protein meal plan with daily averages of 2603 Calories, 197g protein, 118g fat, and 211g carbs (169g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Cucumber Avocado Toast 1 serving
Lunch
- Green salad 1 serving
Dinner
- Seared Sesame-Crusted Tuna 2 serving
- Garlic Rice 0.5 serving
Snack
- Blackberry Yogurt Parfait 1 serving
Day 2
Breakfast
- Peanut Butter Protein Oats 2 serving
Lunch
- Jam and Almond Protein Shake 1 serving
Dinner
- Chicken Fajitas 1 serving
- Arugula Salad with Grapefruit dressing 1 serving
Snack
- Greek Yogurt and Berry Parfait 1 serving
Day 3
Breakfast
- Peanut Butter Protein Oats 2 serving
Lunch
- Protein Yogurt and Blueberries 1 serving
- Lettuce Cucumber Walnut Salad 1 serving
Dinner
- Cheesy Chicken and Spinach 0.5 serving
- Green Pea & Almond Salad 1.5 serving
Snack
- Blackberry Yogurt Parfait 1 serving
Day 4
Breakfast
- Cucumber Avocado Toast 1 serving
Lunch
- Vanilla Banana Protein Shake 2 serving
- Summer Pepper and Tomato Salad 0.5 serving
Dinner
- Seared Sesame-Crusted Tuna 2 serving
- Garlic Rice 0.5 serving
Snack
- Greek Yogurt and Berry Parfait 1 serving
Day 5
Breakfast
- Peanut Butter Protein Oats 2 serving
Lunch
- Protein Yogurt and Blueberries 1 serving
- Simple Spinach Salad 1 serving
Dinner
- Chicken Fajitas 1 serving
- Arugula Salad with Grapefruit dressing 1 serving
Snack
- Blackberry Yogurt Parfait 1 serving
Day 6
Breakfast
- Peanut Butter Protein Oats 2 serving
Lunch
- Tuna Salad 2 serving
- Banana, Almond Butter, and Dates 1 banana
Dinner
- Cheesy Chicken and Spinach 0.5 serving
- Green Pea & Almond Salad 1.5 serving
Snack
- Greek Yogurt and Berry Parfait 1 serving
Day 7
Breakfast
- Cucumber Avocado Toast 1 serving
Lunch
- Protein Yogurt and Blueberries 1 serving
- Easy Spinach and Scallion Salad 1 serving
Dinner
- Seared Sesame-Crusted Tuna 2 serving
- Jeera (Cumin) Rice 0.5 serving
Snack
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more