2950 Calorie Meal Plan

for Muscle Building and Weight Gain

Here's a 7-day sample week with three meals and a snack a day, averaging 2,909 Calories. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 2950 Calorie Meal Plan

This 2950 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 2,909 Calories, with 208g protein, 112g fat and 298g carbs (including 57g of fiber). Protein is high for a general plan, at 29% of Calories.

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Is 2950 Calories Right for You?

How many Calories you need depends on your age, sex, size and how active you are. Here's what 2,950 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.

Example personMaintenance CaloriesAt 2,950 Calories a day
Woman, 35, 5'5", 150 lb, desk job1,650About 1,300 Calories over maintenance, or roughly 2.6 lb gained a week. That's faster than most people want to gain.
Same woman, works out 3 to 4 times a week1,890About 1,060 Calories over maintenance, or roughly 2.1 lb gained a week. That's faster than most people want to gain.
Man, 35, 5'10", 180 lb, desk job2,110About 840 Calories over maintenance, or roughly 1.7 lb gained a week. That's faster than most people want to gain.
Same man, works out 3 to 4 times a week2,420About 530 Calories over maintenance, or roughly 1.1 lb gained a week. That's faster than most people want to gain.

These are estimates, and everyone's different. Treat them as a starting point, and adjust based on how your weight changes over a few weeks.

Want a little less or more? See the 2900 Calorie Meal Plan or the 3000 Calorie Meal Plan.

Browse Other 2950 Calorie Diet Plans