3420 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 3420 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 Yogurt and Oats 1 serving
Guacamole on Tostada 1 serving
Lunch
1000 Calorie Shake 1 shake
Dinner
One Pan Roasted Chicken & Veggies 2 servings
Ham, Jicama, and Tomato Wraps 1 serving
Complete Seven Day 3420 Calorie High Protein Meal Plan
Here's a sample High Protein meal plan with daily averages of 3345 Calories, 254g protein, 151g fat, and 279g carbs (215g 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
- 3345
- Average Carbs
- 279g
- Average Fat
- 151g
- Average Proteins
- 254g
Sign Up
You can import this saved plan by registering. Sign up with Eat This Much Premium and you also get:
- Automatic grocery lists
- Automatic leftovers
- Plan your week in advance
- ...and more!
Day 1
Breakfast
Pumpkin Pecan Oatmeal 1
serving
Goat Cheese on Toasted Bread with Tomato 1
serving
Lunch
Red Eye Protein Parfait 1
serving
Avocado 1
avocado
Dinner
Fruit & Fiber Chicken Salad 1
serving
Edamame Sesame Bowl 1 ½
serving
Snack
Protein Yogurt and Blueberries 1
serving
Day 2
Breakfast
Protein Power Oats 2
serving
Peanut Butter Toast 1
slices
Lunch
Lemon Avocado Salad 1
serving
Dinner
Tuna Steak with Salsa 1
serving
Easy Spinach and Scallion Salad ½
serving
Snack
- Protein Yogurt and Blueberries 1
serving
Day 3
Breakfast
No-Bake Apple "Cookies" 1
Slice
Lunch
Almonds and Blueberries Yogurt Snack 2 ½
serving
Arugula Pine Nut Salad ½
serving
Dinner
- Fruit & Fiber Chicken Salad 1
serving
- Edamame Sesame Bowl 1 ½
serving
Snack
Peach and Blueberry Parfait 1
serving
Day 4
Breakfast
Peanut Butter Protein Oats 2
serving
Lunch
Apple Walnut Parfait 1
serving
Simple Avocado and Cranberry Salad 1
serving
Dinner
- Tuna Steak with Salsa 1
serving
Garlic Balsamic Green Beans 1 ½
serving
Snack
- Protein Yogurt and Blueberries 1
serving
Day 5
Breakfast
- Protein Power Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
Coconut Milk Protein Shake 1 ½
shake
Ants on a Log 1
serving
Dinner
- Fruit & Fiber Chicken Salad 1
serving
- Edamame Sesame Bowl 1 ½
serving
Snack
- Protein Yogurt and Blueberries 1
serving
Day 6
Breakfast
- No-Bake Apple "Cookies" 1
Slice
Lunch
- Easy Spinach and Scallion Salad 1 ½
serving
Dinner
Curry Cauliflower ½
serving
Green Bean Healthy Tuna Salad 4 ½
serving
Snack
- Peach and Blueberry Parfait 1
serving
Day 7
Breakfast
- Pumpkin Pecan Oatmeal 1
serving
- Goat Cheese on Toasted Bread with Tomato 1
serving
Lunch
Oatmeal banana protein shake 1
shake- Lemon Avocado Salad 1
serving
Dinner
- Tuna Steak with Salsa 1
serving
- Edamame Sesame Bowl 1
serving
Snack
- Protein Yogurt and Blueberries 1
serving
Browse Other 3420 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