2850 Calorie High Protein Meal Plan

for Muscle Building and Weight Gain

Here's a 7-day sample week averaging 273g protein a day. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 2850 Calorie High Protein Meal Plan

This 2850 Calorie High Protein Meal Plan averages 273g protein a day over seven days, 38% of its Calories. It gives you three meals and a snack a day, averaging 2,835 Calories with 122g fat and 178g carbs (including 40g of fiber). That's about 68g of protein at each meal and snack.

Use this 7-day high protein plan in my account

How It Differs from the Standard 2850 Calorie Plan

The High Protein plan cuts carbs from 293g to 178g a day and raises protein from 193g to 273g. Our 7-day high protein plans get at least 30% of their Calories from protein, which is 214g of protein or more at 2,850 Calories. This one averages 273g (38%).

Daily averageHigh Protein planStandard plan
Calories2,8352,835
Protein273g193g
Fat122g112g
Carbs178g293g
Net carbs138g241g
Fiber40g52g

Want a little less or more? See the 2800 Calorie High Protein Meal Plan or the 2900 Calorie High Protein Meal Plan.

See all our High Protein meal plans. Not following a specific diet? See the 2850 Calorie Meal Plan.

Browse Other 2850 Calorie Diet Plans