2300 Calorie Low Fat 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 Low Fat diet, focusing on reducing fat intake in favor of fruits, vegetables, and grains to promote heart health and aid in weight control.
Whether you're looking to gain muscle, increase weight, or maintain your current physique, a 2300 calorie meal plan might be what you need to reach your goals. For those following a low-fat diet, this calorie target can help you reduce fat intake while ensuring you receive balanced nutrition. 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
- Oatmeal Pancakes
1 serving
- Light Raspberry yogurt
1 cup
Lunch
- Post-Workout Peanut Butter Shake
1 serving
- Cauliflower and Hummus Snack
1 serving
Dinner
- Parsley Buttered Shrimp Pasta
1 serving
- Tuna Apple Salad
1 serving
Example Seven Day Plan
Here's a sample Low Fat meal plan with daily averages of 2262 Calories, 160g protein, 85g fat, and 235g carbs (200g 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
- Banana 1 banana
Lunch
- Protein Yogurt and Blueberries 1 serving
- Fruit Salad 0.5 serving
Dinner
- Tilapia with Kale and Tomato 1 serving
- Jeera (Cumin) Rice 1 serving
Snack
Day 2
Breakfast
- Apples and Almond Butter 1 apple
Lunch
- Apple Walnut Parfait 1 serving
- Strawberry and Walnut Spinach Salad 1 serving
Dinner
- Honey-Rosemary Lamb Sandwich 1 serving
- Edamame Sesame Bowl 1 serving
Snack
- Peanut Butter and Honey Toast 1 sandwich
Day 3
Breakfast
- Peanut Butter Protein Oats 1 serving
- Yogurt with Grapefruit & Honey 1 serving
Lunch
- Vanilla Banana Protein Shake 2 serving
- Spinach Salad with Blackberries 0.5 serving
Dinner
- Baked Pistachio Crusted Tilapia 1.5 serving
- Lemon Avocado Salad 1 serving
Snack
Day 4
Breakfast
- Light Raspberry yogurt 1 cup
Lunch
- Oatmeal banana protein shake 1 shake
- Blueberries 1 cup
Dinner
- Honey-Rosemary Lamb Sandwich 1 serving
- Edamame Sesame Bowl 1 serving
Snack
- Peanut Butter and Honey Toast 1 sandwich
Day 5
Breakfast
- Apples and Almond Butter 1 apple
Lunch
- Greek Yogurt and Berry Parfait 1.5 serving
- Peach and Peanut Butter Snack 0.5 serving
Dinner
- Tilapia with Kale and Tomato 1 serving
- Jeera (Cumin) Rice 1 serving
Snack
Day 6
Breakfast
- Apple Toast 1 serving
Lunch
- Protein Yogurt and Blueberries 1 serving
- Blueberries 1 cup
Dinner
- Honey-Rosemary Lamb Sandwich 1 serving
- Zesty Honey Kale 1 serving
Snack
Day 7
Breakfast
- Cinnamon Apple Protein Oatmeal 1 serving
- Peaches & Almond Butter on Toast 1 serving
Lunch
- Greek Yogurt and Berry Parfait 1.5 serving
- Peach and Peanut Butter Snack 0.5 serving
Dinner
- Seared Sesame-Crusted Tuna 1.5 serving
- Strawberry, Melon & Avocado Salad 1 servings
Snack
- Chocolate Milk Whey Protein Shake 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