2920 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 2920 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
Cottage Cheese with Fruit and Granola 1 serving
Basic Protein Drink 1 cup
Lunch
Protein Berry and Carrot Smoothie 1 serving
Simple Mixed Greens Salad 1 serving
Dinner
Super Simple Smoked Paprika Chicken 2 servings
- Ham, Jicama, and Tomato Wraps
1 serving
Complete Seven Day 2920 Calorie High Protein Meal Plan
Here's a sample High Protein meal plan with daily averages of 2843 Calories, 205g protein, 126g fat, and 244g carbs (196g 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
- 2843
- Average Carbs
- 244g
- Average Fat
- 126g
- Average Proteins
- 205g
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Day 1
Breakfast
Vanilla Protein Shake 2
serving
Peanut Butter Toast 1
slices
Lunch
Protein Yogurt and Blueberries 1
serving
Simple Spinach Salad 1
serving
Dinner
Spaghetti with Mushrooms, Garlic and Oil 1
serving
Quick and Easy Low Carb Caprese Salad 1 ½
serving
Snack
Blackberry Yogurt Parfait 1
serving
Day 2
Breakfast
Peach and Peanut Butter Snack 1
serving
Lunch
Apricot Jam and Almond Butter Sandwich 1 ½
sandwich
Protein-boosted Yogurt 1
serving
Dinner
Tuna Steak with Salsa 1
serving
Zucchini Spears 1 ½
serving
Snack
Greek Yogurt and Berry Parfait 1
serving
Day 3
Breakfast
Cinnamon Protein Oats 2
serving- Peanut Butter Toast 1
slices
Lunch
- Protein Yogurt and Blueberries 1
serving
Avocado, Strawberry, and Spinach Salad 1
serving
Dinner
Honey Brown Sugar Chicken Tenders ½
serving
Green Pea & Almond Salad 1 ½
serving
Snack
Chocolate Avocado Smoothie 1
serving
Day 4
Breakfast
Lunch
Almonds 1
ounce
Dinner
- Tuna Steak with Salsa 1
serving
- Zucchini Spears 1 ½
serving
Snack
- Blackberry Yogurt Parfait 1
serving
Day 5
Breakfast
Peanut Butter Protein Oats 1
serving
Lunch
- Protein Yogurt and Blueberries 1
serving
- Simple Spinach Salad 1
serving
Dinner
- Spaghetti with Mushrooms, Garlic and Oil 1
serving
- Quick and Easy Low Carb Caprese Salad 1 ½
serving
Snack
Day 6
Breakfast
- Cinnamon Protein Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
- Apricot Jam and Almond Butter Sandwich 1 ½
sandwich
- Protein-boosted Yogurt 1
serving
Dinner
- Honey Brown Sugar Chicken Tenders ½
serving
- Green Pea & Almond Salad 1 ½
serving
Snack
- Blackberry Yogurt Parfait 1
serving
Day 7
Breakfast
- Peanut Butter Protein Oats 1
serving
Lunch
- Protein Yogurt and Blueberries 1
serving
- Avocado, Strawberry, and Spinach Salad 1
serving
Dinner
- Tuna Steak with Salsa 1
serving
- Zucchini Spears 1 ½
serving
Snack
- Greek Yogurt and Berry Parfait 1
serving
Browse Other 2920 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