2800 Calorie Low Carb 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 Carb diet, a dietary approach that minimizes sugar and starch intake, favoring protein and healthy fats to support weight management and energy levels.
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 low-carb diet, this calorie target can help you manage your carbohydrate intake while ensuring you meet your nutritional needs. 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
- Protein Breakfast Burrito
2 burrito
- Cherry Berry Protein Smoothie
1 serving
Lunch
- Quick Avocado Tuna Sandwich
1 serving
- Arugula Salad with Grapefruit dressing
1 serving
Dinner
- Sage and Parsley Chicken Breast
1 serving
- Strawberry and Walnut Spinach Salad
1 serving
Example Seven Day Plan
Here's a sample Low Carb meal plan with daily averages of 2628 Calories, 208g protein, 130g fat, and 176g carbs (137g 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
- Protein Power Oats 1 serving
- Protein-boosted Yogurt 1 serving
Lunch
- Red Eye Protein Parfait 1 serving
- Heirloom Tomato Basil Mozzarella Salad 1 serving
Dinner
- Tuna Steak with Salsa 1 serving
- Easy Steamed Green Beans 0.5 serving
Snack
- Summer Pepper and Tomato Salad 1 serving
Day 2
Breakfast
- Cottage Cheese & Apricots 0.5 serving
Lunch
- Oatmeal banana protein shake 1 shake
- Almonds 1 ounce
Dinner
- Chicken Fajitas 1 serving
- Simple Avocado and Cranberry Salad 1 serving
Snack
- Peanut Butter Protein Yogurt 1 serving
Day 3
Breakfast
- Protein Greek Yogurt and Fruit Salad 2 serving
- Peanut Butter Toast 1 slices
Lunch
- Coconut Milk Protein Shake 1.5 shake
- Bean Sprout and Spinach Salad 1 serving
Dinner
- Chicken and Spinach Salad 0.5 serving
- Green Beans with Tomato, Garlic, and Pine Nuts 1.5 serving
Snack
- Summer Pepper and Tomato Salad 1 serving
Day 4
Breakfast
- Peanut Butter Protein Oats 1 serving
- Chocolate Coconut Protein Shake 1 shake
Lunch
- Protein Yogurt and Blueberries 1 serving
- Peanut Butter & Celery 1 serving
Dinner
- Tuna Steak with Salsa 1 serving
- Easy Steamed Green Beans 0.5 serving
Snack
- Cinnamon-Raisin Peanut Butter Sandwich 0.5 serving
Day 5
Breakfast
- Pecans 1 ounce
Lunch
- Red Eye Protein Parfait 1 serving
- Arugula Salad 1 serving
Dinner
- Seared Sesame-Crusted Tuna 2 serving
- Jeera (Cumin) Rice 0.5 serving
Snack
- Peanut Butter Protein Yogurt 1 serving
Day 6
Breakfast
- Peanut Butter Protein Oats 1 serving
- Protein-boosted Yogurt 1 serving
Lunch
- Coconut Milk Protein Shake 1.5 shake
- Bean Sprout and Spinach Salad 1 serving
Dinner
- Spinach and Ricotta Hasselback Chicken 0.5 serving
- Green Beans with Tomato, Garlic, and Pine Nuts 1.5 serving
Snack
- Avocado 1 avocado
Day 7
Breakfast
- Cottage Cheese & Apricots 0.5 serving
Lunch
- Protein Greek Yogurt and Fruit Salad 2 serving
- Ants on a Log 0.5 serving
Dinner
- Tuna Steak with Salsa 1 serving
- Easy Steamed Green Beans 0.5 serving
Snack
- Summer Pepper and Tomato Salad 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