Sample week · 7 days
3,000 calorie high-protein meal plan
Seven days of meals at 3,000 calories and 225 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.
- Calories a day
- 3,000
- Protein a day
- 225 g
- Meals a day
- 3 and a snack
- Recipes
- 28
Monday
2,987 kcal228 g protein
- BreakfastBanana protein pancakes1½ servings736 kcal · 56 g
- Lunch824 kcal · 51 g
- DinnerPan-seared salmon with lentils1½ servings1,022 kcal · 76 g
- SnackCrispy baked tofu bites with soy and ginger1¼ servings405 kcal · 44 g
Tuesday
3,060 kcal220 g protein
- BreakfastTofu and black bean breakfast tacos1½ servings741 kcal · 58 g
- Lunch943 kcal · 46 g
- DinnerPork chops with white beans and rosemary1½ servings812 kcal · 86 g
- SnackGreek yogurt parfait1¼ servings564 kcal · 30 g
Wednesday
3,055 kcal223 g protein
- BreakfastChocolate protein overnight oats1½ servings751 kcal · 52 g
- LunchCaprese pesto chicken sandwich1½ servings910 kcal · 80 g
- Dinner872 kcal · 39 g
- SnackStrawberry banana protein smoothie1½ servings522 kcal · 52 g
Thursday
3,028 kcal226 g protein
- Breakfast628 kcal · 34 g
- LunchAmerican BBQ chicken quinoa bowl1½ servings993 kcal · 77 g
- DinnerChicken parmesan skillet1½ servings932 kcal · 77 g
- SnackChocolate peanut butter smoothie1¼ servings476 kcal · 38 g
Friday
3,143 kcal217 g protein
- BreakfastBack bacon, potato and egg hash1½ servings652 kcal · 51 g
- Lunch1,015 kcal · 68 g
- DinnerPeruvian lime garlic chicken with rice1½ servings1,141 kcal · 65 g
- Snack335 kcal · 34 g
Saturday
3,139 kcal217 g protein
- BreakfastHigh-protein egg white and turkey burrito1½ servings640 kcal · 61 g
- LunchChicken and quinoa bowl1½ servings933 kcal · 70 g
- DinnerCaribbean jerk tofu with rice and peas1½ servings1,238 kcal · 62 g
- Snack328 kcal · 25 g
Sunday
2,914 kcal225 g protein
- BreakfastChicken congee with soft-boiled egg1½ servings689 kcal · 64 g
- Lunch921 kcal · 32 g
- Dinner972 kcal · 113 g
- Snack333 kcal · 17 g