2900 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 2900 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
- Strawberry Smoothie
1 smoothie
- Protein Berry Crumble
1 serving
Lunch
- Corn Tuna Salad
2 servings
Dinner
- Fish Chowder
2 servings
- Microwave Sour Cream Baked Potato
1 serving
Example Seven Day Plan
Here's a sample High Protein meal plan with daily averages of 2865 Calories, 211g protein, 131g fat, and 240g carbs (183g 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
- Oatmeal Cottage Cheese Pancakes 1 serving
- No-Bake Apple "Cookies" 1 Slice
Lunch
- Red Eye Protein Parfait 1 serving
- Easy Spinach and Scallion Salad 1 serving
Dinner
- Tuna Steak with Salsa 1 serving
- Fried Broccoli 0.5 serving
Snack
Day 2
Breakfast
- No-Bake Apple "Cookies" 1 Slice
Lunch
- Protein Yogurt and Blueberries 1 serving
- Peach Caprese Salad 1 serving
Dinner
- Fruit & Fiber Chicken Salad 1 serving
- Edamame Sesame Bowl 1.5 serving
Snack
- Blackberry Yogurt Parfait 1 serving
Day 3
Breakfast
- Peach and Peanut Butter Snack 1 serving
Lunch
- Almonds 1 ounce
Dinner
- Tuna Steak with Salsa 1 serving
- Fried Broccoli 0.5 serving
Snack
- Greek Yogurt and Berry Parfait 1 serving
Day 4
Breakfast
- Oatmeal Cottage Cheese Pancakes 1 serving
- No-Bake Apple "Cookies" 1 Slice
Lunch
- Protein Yogurt and Blueberries 1 serving
- Kale Avocado Salad 1 serving
Dinner
- Fruit & Fiber Chicken Salad 1 serving
- Edamame Sesame Bowl 1 serving
Snack
- Blackberry Yogurt Parfait 1 serving
Day 5
Breakfast
- Peach and Peanut Butter Snack 1 serving
Lunch
- Red Eye Protein Parfait 1 serving
- Avocado 1 avocado
Dinner
- Tuna Steak with Salsa 1 serving
- Fried Broccoli 0.5 serving
Snack
Day 6
Breakfast
- Pumpkin Pecan Oatmeal 1 serving
Lunch
- Protein Yogurt and Blueberries 1 serving
- Peach Caprese Salad 1 serving
Dinner
- Fruit & Fiber Chicken Salad 1 serving
- Edamame Sesame Bowl 1.5 serving
Snack
- Greek Yogurt and Berry Parfait 1 serving
Day 7
Breakfast
- Peach and Peanut Butter Snack 1 serving
Lunch
- Almonds 1 ounce
Dinner
- Tuna Steak with Salsa 1 serving
- Fried Broccoli 0.5 serving
Snack
- Blackberry Yogurt Parfait 1 serving
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