3470 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 3470 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
Peach and Blueberry Parfait 2 servings
Peanut Butter Toast 1 serving
Lunch
1000 Calorie Shake 1 shake
Smoked Salmon, Brie, and Cucumber Bites 1 serving
Dinner
Red Pepper and Sardine Rice Bowl 1 serving
Zesty Kale Cucumber Salad 1 serving
Complete Seven Day 3470 Calorie High Protein Meal Plan
Here's a sample High Protein meal plan with daily averages of 3322 Calories, 252g protein, 148g fat, and 280g carbs (221g 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
- 3322
- Average Carbs
- 280g
- Average Fat
- 148g
- Average Proteins
- 252g
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Day 1
Breakfast
Protein Power Oats 2
serving
Lunch
Apple Walnut Parfait 1
serving
Bean Sprout and Spinach Salad 1 ½
serving
Dinner
Tuna Steak with Salsa 1
serving
Garlic Balsamic Green Beans 1 ½
serving
Snack
Protein Yogurt and Blueberries 1
serving
Day 2
Breakfast
Pumpkin Pecan Oatmeal 1
serving
Pineapple Cottage Cheese with Lime 1
serving
Lunch
Strawberry Protein Smoothie 1 ½
smoothie
Ants on a Log 1
serving
Dinner
Fruit & Fiber Chicken Salad 1
serving
Edamame Sesame Bowl 1 ½
serving
Snack
- Peach and Blueberry Parfait 1
serving
Day 3
Breakfast
- Protein Power Oats 2
serving
Lunch
- Apple Walnut Parfait 1
serving
- Bean Sprout and Spinach Salad 1 ½
serving
Dinner
Curry Cauliflower ½
serving
Green Bean Healthy Tuna Salad 4 ½
serving
Snack
- Protein Yogurt and Blueberries 1
serving
Day 4
Breakfast
Peanut Butter Protein Oats 2
serving- Peanut Butter Toast 1
slices
Lunch
- Strawberry Protein Smoothie 1 ½
smoothie
- Ants on a Log 1
serving
Dinner
- Tuna Steak with Salsa 1
serving
Broccoli with Hummus & Sesame Seeds 1
serving
Snack
Berry Granola Parfait 1
serving
Day 5
Breakfast
- Pumpkin Pecan Oatmeal 1
serving
Very Berry Cottage Cheese ½
serving
Lunch
- Protein Yogurt and Blueberries 1
serving
- Bean Sprout and Spinach Salad 1
serving
Dinner
- Fruit & Fiber Chicken Salad 1
serving
- Edamame Sesame Bowl 1
serving
Snack
Mocha Berry Almond Smoothie 1
serving
Day 6
Breakfast
- Protein Power Oats 2
serving
Lunch
Almond Butter Berry Protein Smoothie 1 ½
smoothie
Summer Pepper and Tomato Salad 1
serving
Dinner
- Tuna Steak with Salsa 1
serving
- Garlic Balsamic Green Beans 1 ½
serving
Snack
- Peach and Blueberry Parfait 1
serving
Day 7
Breakfast
- Peanut Butter Protein Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
- Strawberry Protein Smoothie 1 ½
smoothie
- Ants on a Log 1
serving
Dinner
- Fruit & Fiber Chicken Salad 1
serving
- Broccoli with Hummus & Sesame Seeds 1 ½
serving
Snack
- Protein Yogurt and Blueberries 1
serving
Browse Other 3470 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