3050 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 3050 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
Peanut Butter Bagel 1 serving
Lunch
1000 Calorie Shake 1 shake
Fattoush Salad 1 serving
Dinner
Honey Brown Sugar Chicken Tenders 1 serving
Kale Avocado Salad 1 serving
Complete Seven Day 3050 Calorie High Protein Meal Plan
Here's a sample High Protein meal plan with daily averages of 2970 Calories, 285g protein, 119g fat, and 206g carbs (165g 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
- 2970
- Average Carbs
- 206g
- Average Fat
- 119g
- Average Protein
- 285g
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Day 1
Breakfast
Strawberry Protein Smoothie 1 ½
smoothie
Cinnamon Vanilla Protein Bites 2
bites
Lunch
Avocado & White Bean Salad 1
serving
Protein-boosted Yogurt 1
serving
Dinner
Pasta Pascal ½
serving
Green Bean Tuna Salad 2
serving
Snack
Peanut Butter Protein Yogurt 1
serving
Day 2
Breakfast
High Protein Omelet 3
serving
Lunch
Tuna Salad 2
serving- Protein-boosted Yogurt 1
serving
Dinner
Air Fryer Salmon with Green Beans 1
serving
Asparagus and Chickpea Salad 1
serving
Snack
- Peanut Butter Protein Yogurt 1
serving
Day 3
Breakfast
Potato Fritters 1
Fritter
Lunch
Coconut Milk Protein Shake 1 ½
serving
Ants on a Log ½
serving
Dinner
- Green Bean Tuna Salad 2
serving
Spaghetti with Onion and Mushroom 1
serving
Snack
Yogurt with Strawberries and Cashews 1
serving
Day 4
Breakfast
- Strawberry Protein Smoothie 1 ½
smoothie
- Cinnamon Vanilla Protein Bites 2
bites
Lunch
- Tuna Salad 2
serving
- Protein-boosted Yogurt 1
serving
Dinner
Lemon and Parmesan Crusted Salmon 1
serving- Asparagus and Chickpea Salad 1
serving
Snack
- Peanut Butter Protein Yogurt 1
serving
Day 5
Breakfast
Chicken and Dill Protein Scramble 2
serving
Lunch
Almond Butter Berry Protein Smoothie 1 ½
smoothie
Tuna in Cucumber Cups ½
serving
Dinner
Fish Chowder 1
serving
Avocado and Black Bean Salad 1
serving
Snack
- Yogurt with Strawberries and Cashews 1
serving
Day 6
Breakfast
Blueberry protein pudding 1 ½
serving
"Greena" Colada ½
serving
Lunch
- Tuna Salad 2
serving
- Protein-boosted Yogurt 1
serving
Dinner
Honey Glazed Salted Salmon 1 ½
serving- Asparagus and Chickpea Salad 1
serving
Snack
- Peanut Butter Protein Yogurt 1
serving
Day 7
Breakfast
Sausage on a Bed of Quinoa 1
Sausage
PBJ Cottage Cheese 1 ½
serving
Lunch
- Avocado & White Bean Salad 1
serving
- Protein-boosted Yogurt 1
serving
Dinner
Spaghetti with Mushrooms, Garlic and Oil ½
serving- Green Bean Tuna Salad 2
serving
Snack
- Peanut Butter Protein Yogurt 1
serving
Not following a specific diet? See the 3050 Calorie Meal Plan.
Browse Other 3050 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