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.
Your Meal Plan
Breakfast
Morning Green Smoothie 1 serving
Cinnamon Banana Mug Cake 1 serving
Lunch
Italian Tuna Tomato Salad 2 servings
Rice Cake with Strawberries and Honey 1 serving
Dinner
Sage and Parsley Chicken Breast 1 serving
Provencal Endive Salad 1 serving
Complete Seven Day 2900 Calorie Low Carb Meal 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.
Plan Summary
- Total Days
- 7
- Average Calories
- 2743
- Average Carbs
- 179g
- Average Fat
- 140g
- Average Proteins
- 213g
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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 ½
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 ½
shake
Avocado Tomato Salad 1
bowl
Dinner
Chicken and Spinach Salad ½
serving
Green Beans with Tomato, Garlic, and Pine Nuts 1 ½
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 ½
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 ½
shake
Curry Spinach Salad ½
serving
Dinner
- Tuna Steak with Salsa 1
serving
- Fried Broccoli ½
serving
Snack
Day 5
Breakfast
Brie Toast 1
serving
Lunch
Strawberry Protein Smoothie 1 ½
smoothie
Spinach Salad with Blackberries ½
serving
Dinner
Lemon Pepper Baked Tilapia ½
serving- Green Beans with Tomato, Garlic, and Pine Nuts 1 ½
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 ½
shake
Dinner
Cheesy Chicken and Spinach ½
serving- Green Pea & Almond Salad 1 ½
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 ½
serving
Snack
- Summer Pepper and Tomato Salad 1
serving
Browse Other 2900 Calorie 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