2800 Calorie Keto 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 Keto diet, a low-carb, high-fat approach designed to induce ketosis, where your body efficiently burns fat for fuel, leading to potential weight loss and enhanced energy.
Whether you're looking to gain muscle, increase weight, or maintain your current physique, a 2800 calorie meal plan might be what you need to reach your goals. For those following a ketogenic diet, this calorie target can help you stay in ketosis while enjoying nutrient-dense, low-carb meals. 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
- Egg, Avocado, and Bacon Scramble
1 serving
- Chocolate Coconut Protein Shake
1 shake
Lunch
- Paleo Avocado Chicken Salad
2 servings
- Protein-boosted Yogurt
1 serving
Dinner
- Pan Fried Steak
1 serving
- Lemon Steamed Broccoli
1 serving
Example Seven Day Plan
Here's a sample Keto meal plan with daily averages of 2409 Calories, 202g protein, 150g fat, and 66g carbs (42g 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
- Spinach Scrambled Eggs 1 serving
- Protein-boosted Yogurt 1 serving
Lunch
- Paleo Avocado Tuna Salad (Tuna in Oil) 1 serving
- Almonds 0.5 ounce
Dinner
- Bacon Wrapped Guacamole Stuffed Chicken 1 serving
- Zesty Honey Kale 1 serving
Snack
- Keto Avocado Pepperoni Salad 1 serving
Day 2
Breakfast
- Fried Eggs with Bacon and Radish 1 serving
- Vanilla Greek Yogurt 3 oz
Lunch
- Chicken Celery Sticks 1.5 serving
- Quick and Easy Low Carb Caprese Salad 0.5 serving
Dinner
- Lemon Pepper Baked Tilapia 1 serving
- Spinach Salad with Blackberries 1 serving
Snack
- Chocolate Coconut Protein Shake 1 shake
Day 3
Breakfast
- Protein Veggie Omelet 1 serving
- Protein-boosted Yogurt 1 serving
Lunch
- Paleo Avocado Tuna Salad (Tuna in Oil) 1 serving
- Almonds 0.5 ounce
Dinner
- Bacon Wrapped Guacamole Stuffed Chicken 1 serving
- Zesty Honey Kale 1 serving
Snack
- Spinach & Avocado Soup 1 serving
Day 4
Breakfast
- Chocolate Almond Milk Protein Shake 1 serving
- Protein-boosted Yogurt 1 serving
Lunch
- Chicken Celery Sticks 1.5 serving
- Quick and Easy Low Carb Caprese Salad 0.5 serving
Dinner
- Lemon Pepper Baked Tilapia 1 serving
- Spinach Salad with Blackberries 1 serving
Snack
- Avocado 1 avocado
Day 5
Breakfast
- Chocolate Coconut Protein Shake 1 shake
Lunch
- Lime Chicken Salad 1 serving
- Protein-boosted Yogurt 1 serving
Dinner
- Bacon Wrapped Guacamole Stuffed Chicken 1 serving
- Zesty Honey Kale 1 serving
Snack
- Spinach & Avocado Soup 1 serving
Day 6
Breakfast
- Fried Eggs with Bacon and Radish 1 serving
- Vanilla Greek Yogurt 3 oz
Lunch
- Lime Chicken Salad 1 serving
- Protein-boosted Yogurt 1 serving
Dinner
- Lemon Pepper Baked Tilapia 1 serving
- Baked Kale Chips 1 serving
Snack
- Keto Avocado Pepperoni Salad 1 serving
Day 7
Breakfast
- Chocolate Almond Milk Protein Shake 1 serving
- Protein-boosted Yogurt 1 serving
Lunch
- Chicken Celery Sticks 1.5 serving
- Quick and Easy Low Carb Caprese Salad 0.5 serving
Dinner
- Bacon Wrapped Guacamole Stuffed Chicken 1 serving
- Zesty Honey Kale 1 serving
Snack
- Avocado 1 avocado
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.
Learn More Start a Free Account
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