2900 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 2900 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
- Fried Eggs with Bacon and Radish
1 serving
- Peanut Butter Banana Smoothie
1 serving
Lunch
- Cool Summer Cucumber Chicken and Tomato Toss
2 servings
- Cucumber Avocado Caprese Salad
1 serving
Dinner
- Tuna Steak with Salsa
1 serving
- Sprout Salad
1 serving
Example Seven Day Plan
Here's a sample Low Carb meal plan with daily averages of 2743 Calories, 213g protein, 140g fat, and 179g carbs (135g 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
- Peach and Peanut Butter Snack 1 serving
Lunch
- Protein Yogurt and Blueberries 1 serving
- Quick and Easy Low Carb Caprese Salad 1 serving
Dinner
- Tuna Steak with Salsa 1 serving
- Fried Broccoli 0.5 serving
Snack
- Summer Pepper and Tomato Salad 1 serving
Day 2
Breakfast
- Peanut Butter Protein Oats 1 serving
- Protein-boosted Yogurt 1 serving
Lunch
- Coconut Milk Protein Shake 1.5 shake
- Avocado Tomato Salad 1 bowl
Dinner
- Chicken and Spinach Salad 0.5 serving
- Green Beans with Tomato, Garlic, and Pine Nuts 1.5 serving
Snack
Day 3
Breakfast
- Peach and Peanut Butter Snack 1 serving
Lunch
- Protein Yogurt and Blueberries 1 serving
- Quick and Easy Low Carb Caprese Salad 1 serving
Dinner
- Power Chicken Hummus Bowl 1 serving
- Green Pea & Almond Salad 1.5 serving
Snack
- Peanut Butter Protein Yogurt 1 serving
Day 4
Breakfast
- Peanut Butter and Honey Toast 1 sandwich
- Protein-boosted Yogurt 1 serving
Lunch
- Coconut Milk Protein Shake 1.5 shake
- Curry Spinach Salad 0.5 serving
Dinner
- Tuna Steak with Salsa 1 serving
- Fried Broccoli 0.5 serving
Snack
Day 5
Breakfast
- Brie Toast 1 serving
Lunch
- Strawberry Protein Smoothie 1.5 smoothie
- Spinach Salad with Blackberries 0.5 serving
Dinner
- Lemon Pepper Baked Tilapia 0.5 serving
- Green Beans with Tomato, Garlic, and Pine Nuts 1.5 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
Dinner
- Cheesy Chicken and Spinach 0.5 serving
- Green Pea & Almond Salad 1.5 serving
Snack
Day 7
Breakfast
- Peach and Peanut Butter Snack 1 serving
Lunch
- Protein Yogurt and Blueberries 1 serving
- Quick and Easy Low Carb Caprese Salad 1 serving
Dinner
- Tuna Steak with Salsa 1 serving
- Fried Broccoli 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