High Protein Calorie Surplus Meal Plan (3211 Calories)

If you are trying to build muscle, you are in the right place. This high-protein calorie surplus meal plan is what I used for week eight of my building muscle plan! 

Meal Plan Outline

  • Meal One: Peanut butter and Jelly Oat Bake 
  • Meal Two: Bagel Avocado Breakfast Sandwich
  • Meal Three: Crockpot Green Chili, Cheese, and Rice
  • Meal Four: Protein + Asparagus + White Potato
  • Pre-workout Snack: Cereal and Milk 
  • Before Bed: Casein Protein With Chocolate Milk
  • Evening treat: Ice Cream

I followed this 8-week muscle-building program, which included an 8 week muscle building diet and workouts. This plan helped me go from about 190 pounds to 220 pounds.

I am Noah, a registered dietitian and weight loss coach. If you are interested in one-on-one coaching, sign up for the waitlist.

Nutrition Information

This high protein calorie surplus meal plan provides 3211 calories, 218 grams of protein, 393 grams of carbohydrates, 88 grams of dietary fat, and 43 grams of fiber. 

This meal plan includes four meals, one pre-workout snack, one bedtime protein shake, and one evening treat. 

Lastly, this meal plan meets 95% of all nutrition recommendations for vitamins, minerals, fiber, and antioxidants. 

Meal One: Peanut butter and Jelly Oat Bake 

Peanut butter and Jelly Oat Bake

Ingredients: Rolled oats, bananas, whey protein, skim milk, baking powder, frozen blueberries, salted peanut butter, nonfat Greek yogurt, Smucker’s raspberry jam, Bob’s Red Mill ground golden flaxseed.

Nutrition Information: 502 calories, 13 g of total fat, 2.3 g of saturated fat, 71.3 g of total carbohydrates, 12 g of dietary fiber, 32 g of protein.

Read the Peanut Butter and Jelly Oat Bake recipe. 

Meal Two: Bagel Avocado Breakfast Sandwich

Bagel Avocado Breakfast Sandwich

Ingredients: Raw eggs, turkey bacon, Roma tomatoes, raw spinach, avocado, whole grain bagels, mozzarella cheese.

Nutrition Information: 564 calories, 20.2 g of total fat, 6 g of saturated fat, 52 g of total carbohydrates, 5.4 g of dietary fiber, 39 g of protein. 

Read the Bagel Avocado Breakfast Sandwich recipe. 

Meal Three: Crockpot Green Chili, Cheese, and Rice

Crockpot Green Chili Chicken With White Rice.

Ingredients: Chicken breasts, Rotel diced tomatoes & green chilies, green chili sauce, onion, Pace pico de gallo, canned black beans. Add a serving of brown rice and low-fat shredded cheese. 

Nutrition Information: 529 calories, 9 g of total fat, 4 g of saturated fat, 70 g of total carbohydrates, 8 g of dietary fiber, 41 g of protein.

Read the Crockpot Green Chili, Cheese, and Rice recipe. 

Meal Four: Protein + Asparagus + White Potato

Pork chop, asparagus white potato and sweet potato

Ingredients: Protein: Salmon tilapia, turkey. Carbs: Baked potato. Veggies: Asparagus. I will eat 1 to 1.5 servings of protein, two servings of carbs, and 1 cup of veggies. 

Nutrition Information: 718 calories, 20 g of total fat, 5 g of saturated fat, 80 g of total carbohydrates, 12 g of dietary fiber, 57 g of protein.

Pre-workout Snack: Cereal and Milk 

Cheerios with milk and honey

Ingredients: Frosted Wheaties, skim milk. 

Nutrition Information: 398 calories, 2 g of total fat, >1 g of saturated fat, 87 g of total carbohydrates, 9 g of dietary fiber, 16 g of protein.

Before Bed: Casein Protein With Chocolate Milk

Casing protein with one percent chocolate milk

Ingredients: 1 scoop of casein protein powder, 1 cup of chocolate milk.

Nutrition Information: (approximate) calories: 277, protein: 31 g, carbohydrates: 30 g, fiber: >1 g, fat: 3 g, saturated fat: 1.5 g

Read the Casein Protein With Chocolate Milk recipe.

Evening treat: Ice Cream

Ingredients: Ice Cream 

Nutrition Information: 323 calories, 20 g of total fat, >12 g of saturated fat, 33 g of total carbohydrates, >1 g of dietary fiber, 6 g of protein.

Disclaimer

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.