2830 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 2830 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.
Your Meal Plan
Breakfast
Chocolate Peanut Butter Oatmeal 1 serving
Yogurt with Walnuts & Honey 1 serving
Lunch
Strawberry Almond Trim Smoothie 2 servings
Tofu "Ricotta" 1 serving
Dinner
“KFC-Style” High-Protein Popcorn Chicken 2 servings
Microwave Sour Cream Baked Potato 1 serving
Complete Seven Day 2830 Calorie High Protein Meal Plan
Here's a sample High Protein meal plan with daily averages of 2748 Calories, 206g protein, 118g fat, and 233g carbs (187g 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.
Plan Summary
- Total Days
- 7
- Average Calories
- 2748
- Average Carbs
- 233g
- Average Fat
- 118g
- Average Proteins
- 206g
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Day 1
Breakfast
Protein Power Oats 2
serving
Lunch
Oatmeal banana protein shake 1
shake
Easy Spinach and Scallion Salad 1
serving
Dinner
Simple Spaghetti and Meat Sauce 1
serving
Edamame Sesame Bowl 1 ½
serving
Snack
Blackberry Yogurt Parfait 1
serving
Day 2
Breakfast
Brie cheese on bread 1
serving
Lunch
Apricot Jam and Almond Butter Sandwich 1 ½
sandwich
Protein-boosted Yogurt 1
serving
Dinner
Tuna Steak with Salsa 1
serving
Mediterranean Salad 1
serving
Snack
Greek Yogurt and Berry Parfait 1
serving
Day 3
Breakfast
Peanut Butter Protein Yogurt 1
serving
Lunch
Red Eye Protein Parfait 1
serving
Cauliflower and Tahini 1
serving
Dinner
Pan Fried T-bone 2
oz
Snack
Day 4
Breakfast
- Brie cheese on bread 1
serving
Lunch
Protein Yogurt and Blueberries 1
serving
Peanut Butter & Celery 1
serving
Dinner
- Simple Spaghetti and Meat Sauce 1
serving
- Edamame Sesame Bowl 1 ½
serving
Snack
- Blackberry Yogurt Parfait 1
serving
Day 5
Breakfast
Peanut Butter Protein Oats 1
serving
Lunch
- Red Eye Protein Parfait 1
serving
- Cauliflower and Tahini 1
serving
Dinner
- Tuna Steak with Salsa 1
serving
- Mediterranean Salad 1
serving
Snack
Yogurt Peanut Butter Dip & Apples 1
serving
Day 6
Breakfast
Toast with Figs, Ricotta, & Sesame Seeds 1
serving
Lunch
- Oatmeal banana protein shake 1
shake
Corn Thins and Avocado 1
serving
Dinner
Seared Sesame-Crusted Tuna 2
serving
Garlic Rice ½
serving
Snack
- Blackberry Yogurt Parfait 1
serving
Day 7
Breakfast
- Peanut Butter Protein Oats 1
serving
Lunch
- Red Eye Protein Parfait 1
serving
Almonds 1
ounce
Dinner
- Tuna Steak with Salsa 1
serving
- Mediterranean Salad ½
serving
Snack
Browse Other 2830 Calorie 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