for Muscle Building and Weight Gain
Here's a 7-day sample week averaging 306g protein a day. Build your own day below, or jump to the full week.
Cottage Fruit Salad 1 serving
Peanut Butter Yogurt and Oats 1 serving
Sun-Dried Stuffed Chicken Breast 2 servings
Quick Salsa Baked Beans 1 serving
This 3300 Calorie High Protein Meal Plan averages 306g protein a day over seven days, 38% of its Calories. It gives you three meals and a snack a day, averaging 3,251 Calories with 131g fat and 232g carbs (including 50g of fiber). That's about 77g of protein at each meal and snack.
Strawberry Protein Yogurt Smoothie 1 ½
serving
Ants on a Log ½
serving
Tofu Curry 1
serving
Green Bean Tuna Salad 2
serving
Apple Walnut Protein Parfait 1
serving
Apples and Almond Butter 1
apple
Blueberry protein pudding 1 ½
serving
Strawberry Protein Smoothie 1 ½
smoothie
"Greena" Colada ½
serving
Sweet Potato Curry 1
servings Green Bean Tuna Salad 1 ½
serving
Protein Yogurt and Blueberries 1
serving
Neilas Cauliflower Eggs 2 ½
serving
Almond Butter Berry Protein Smoothie 1 ½
smoothie
Bean Sprout and Spinach Salad ½
serving
Cheesy Chicken and Mixed Vegetables 1
serving
Asparagus and Chickpea Salad 1
serving Apple Walnut Protein Parfait 1
serving
Peanut Butter Protein Oats 2
serving
Whey Chocolate Shake ½
serving Strawberry Protein Yogurt Smoothie 1 ½
serving Ants on a Log ½
serving Tofu Curry 1
serving Green Bean Tuna Salad 2
serving Protein Yogurt and Blueberries 1
serving
Eggs Fried On Tomatoes With Tuna 2 ½
serving Almond Butter Berry Protein Smoothie 1 ½
smoothie Bean Sprout and Spinach Salad ½
serving Cheesy Chicken and Mixed Vegetables 1
serving Asparagus and Chickpea Salad 1
serving Apple Walnut Protein Parfait 1
serving Strawberry Protein Yogurt Smoothie 1 ½
serving Ants on a Log ½
serving Green Bean Tuna Salad 2
serving
Spaghetti with Onion and Mushroom 1
serving Protein Yogurt and Blueberries 1
serving
High Protein Omelet 3
serving Almond Butter Berry Protein Smoothie 1 ½
smoothie Bean Sprout and Spinach Salad ½
serving Tofu Curry 1
serving Green Bean Tuna Salad 2
serving Apple Walnut Protein Parfait 1
servingThe High Protein plan cuts carbs from 338g to 232g a day and raises protein from 229g to 306g. Our 7-day high protein plans get at least 30% of their Calories from protein, which is 248g of protein or more at 3,300 Calories. This one averages 306g (38%).
| Daily average | High Protein plan | Standard plan |
|---|---|---|
| Calories | 3,251 | 3,229 |
| Protein | 306g | 229g |
| Fat | 131g | 121g |
| Carbs | 232g | 338g |
| Net carbs | 181g | 274g |
| Fiber | 50g | 64g |
Want a little less or more? See the 3200 Calorie High Protein Meal Plan or the 3400 Calorie High Protein Meal Plan.
See all our High Protein meal plans. Not following a specific diet? See the 3300 Calorie Meal Plan.
3300 Calorie Keto Meal Plan 50g net carbs a day or less, about 6% of Calories
3300 Calorie Vegan Meal Plan Plants only, no animal products
3300 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
3300 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
3300 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
3300 Calorie Low Carb Meal Plan 206g carbs a day or less, 25% of Calories
3300 Calorie Low Fat Meal Plan 110g fat a day or less, 30% of Calories
3300 Calorie Gluten Free Meal Plan Every meal free of gluten
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
