2950 Calorie High Protein Meal Plan

for Muscle Building and Weight Gain

Here's a 7-day sample week averaging 263g protein a day. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 2950 Calorie High Protein Meal Plan

This 2950 Calorie High Protein Meal Plan averages 263g protein a day over seven days, 36% of its Calories. It gives you three meals and a snack a day, averaging 2,946 Calories with 130g fat and 198g carbs (including 44g of fiber). That's about 66g of protein at each meal and snack.

Use this 7-day high protein plan in my account

How It Differs from the Standard 2950 Calorie Plan

The High Protein plan cuts carbs from 298g to 198g a day and raises protein from 208g to 263g. Our 7-day high protein plans get at least 30% of their Calories from protein, which is 222g of protein or more at 2,950 Calories. This one averages 263g (36%).

Daily averageHigh Protein planStandard plan
Calories2,9462,909
Protein263g208g
Fat130g112g
Carbs198g298g
Net carbs154g240g
Fiber44g57g

Want a little less or more? See the 2900 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 2950 Calorie Meal Plan.

Browse Other 2950 Calorie Diet Plans