3300 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 3300 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.
Today's Meal Plan
Breakfast
- 1000 Calorie Shake
1 shake
- Peaches and Almond Butter on Toast
1 serving
Lunch
- Peach and Blueberry Parfait
1 serving
- Tuna Apple Salad
1 serving
Dinner
- High Protein Chicken Alfredo
1 Bowl
- Salsa salad
1 salad
Example Seven Day Plan
Here's a sample High Protein meal plan with daily averages of 3166 Calories, 242g protein, 140g fat, and 266g carbs (210g 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.
Day 1
Breakfast
- Peanut Butter Protein Oats 2 serving
- Peanut Butter Toast 1 slices
Lunch
- Red Eye Protein Parfait 1 serving
- Summer Pepper and Tomato Salad 1 serving
Dinner
- Tuna Steak with Salsa 1 serving
- Zesty Honey Kale 1 serving
Snack
Day 2
Breakfast
- Cinnamon Protein Oats 2 serving
- Peanut Butter Toast 1 slices
Lunch
- Strawberry Protein Smoothie 1.5 smoothie
Dinner
- Pomegranate Salad 1 serving
Snack
- Peach and Blueberry Parfait 1 serving
Day 3
Breakfast
- Peanut Butter Protein Oats 1 serving
- Protein Berry Crumble 1 serving
Lunch
- Red Eye Protein Parfait 1 serving
- Quick and Easy Low Carb Caprese Salad 1 serving
Dinner
- Fruit & Fiber Chicken Salad 1 serving
- Edamame Sesame Bowl 1.5 serving
Snack
Day 4
Breakfast
- Cinnamon Protein Oats 2 serving
- Peanut Butter Toast 1 slices
Lunch
- Protein Greek Yogurt and Fruit Salad 2 serving
- Quick Hip Spinach 1 serving
Dinner
- Tuna Steak with Salsa 1 serving
- Zesty Honey Kale 1 serving
Snack
- Coco Bongo protein shake 1 shake
Day 5
Breakfast
- Peanut Butter Protein Oats 2 serving
- Peanut Butter Toast 1 slices
Lunch
- Almond Butter Berry Protein Smoothie 1.5 smoothie
- Curry Spinach Salad 0.5 serving
Dinner
- Honey Brown Sugar Chicken Tenders 0.5 serving
- Green Pea & Almond Salad 1.5 serving
Snack
- Peach and Blueberry Parfait 1 serving
Day 6
Breakfast
- Protein Power Oats 2 serving
Lunch
- Protein Greek Yogurt and Fruit Salad 2 serving
- Quick Hip Spinach 1 serving
Dinner
- Fruit & Fiber Chicken Salad 1 serving
- Edamame Sesame Bowl 1.5 serving
Snack
Day 7
Breakfast
- Peanut Butter Protein Oats 2 serving
- Peanut Butter Toast 1 slices
Lunch
- Yogurt with Avocado & Basil 2 serving
Dinner
- Tuna Steak with Salsa 1 serving
- Zesty Honey Kale 1.5 serving
Snack
- Peach and Blueberry Parfait 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse 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