2900 Calorie High Protein Meal Plan

for Muscle Building and Weight Gain

Here's a 7-day sample week averaging 279g protein a day. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 2900 Calorie High Protein Meal Plan

This 2900 Calorie High Protein Meal Plan averages 279g protein a day over seven days, 39% of its Calories. It gives you three meals and a snack a day, averaging 2,866 Calories with 115g fat and 195g carbs (including 40g of fiber). That's about 70g of protein at each meal and snack.

Use this 7-day high protein plan in my account

How It Differs from the Standard 2900 Calorie Plan

The High Protein plan cuts carbs from 294g to 195g a day and raises protein from 205g to 279g. Our 7-day high protein plans get at least 30% of their Calories from protein, which is 218g of protein or more at 2,900 Calories. This one averages 279g (39%).

Daily averageHigh Protein planStandard plan
Calories2,8662,901
Protein279g205g
Fat115g115g
Carbs195g294g
Net carbs155g238g
Fiber40g56g

Want a little less or more? See the 2800 Calorie High Protein Meal Plan or the 3000 Calorie High Protein Meal Plan.

See all our High Protein meal plans. Not following a specific diet? See the 2900 Calorie Meal Plan.

Browse Other 2900 Calorie Diet Plans