3100 Calorie High Protein Meal Plan

for Muscle Building and Weight Gain

Here's a 7-day sample week averaging 284g protein a day. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 3100 Calorie High Protein Meal Plan

This 3100 Calorie High Protein Meal Plan averages 284g protein a day over seven days, 37% of its Calories. It gives you three meals and a snack a day, averaging 3,053 Calories with 127g fat and 211g carbs (including 45g of fiber). That's about 71g of protein at each meal and snack.

Use this 7-day high protein plan in my account

How It Differs from the Standard 3100 Calorie Plan

The High Protein plan cuts carbs from 311g to 211g a day and raises protein from 221g to 284g. Our 7-day high protein plans get at least 30% of their Calories from protein, which is 233g of protein or more at 3,100 Calories. This one averages 284g (37%).

Daily averageHigh Protein planStandard plan
Calories3,0533,081
Protein284g221g
Fat127g120g
Carbs211g311g
Net carbs166g250g
Fiber45g61g

Want a little less or more? See the 3000 Calorie High Protein Meal Plan or the 3200 Calorie High Protein Meal Plan.

See all our High Protein meal plans. Not following a specific diet? See the 3100 Calorie Meal Plan.

Browse Other 3100 Calorie Diet Plans