2930 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 2930 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
Protein Breakfast Burrito 2 servings
Cherry Berry Protein Smoothie 1 serving
Lunch
Hummus Avocado Toast 1 serving
Tuna Apple Salad 1 serving
Dinner
Sage and Parsley Chicken Breast 1 serving
Easy Tossed Salad 1 serving
Complete Seven Day 2930 Calorie Low Carb Meal Plan
Here's a sample Low Carb meal plan with daily averages of 2790 Calories, 219g protein, 138g fat, and 187g carbs (146g 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
- 2790
- Average Carbs
- 187g
- Average Fat
- 138g
- Average Proteins
- 219g
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Day 1
Breakfast
Peanut Butter Protein Oats 2
serving
Peanut Butter Toast 1
slices
Lunch
Turkey and Provolone Sandwich ½
serving
Protein-boosted Yogurt 1
serving
Dinner
Tuna Steak with Salsa 1
serving
Balsamic Asparagus ½
serving
Snack
Day 2
Breakfast
Vanilla Protein Shake 2
serving
Lunch
Yogurt with Avocado & Basil 2
serving
Ants on a Log ½
serving
Dinner
Lemon Pepper Baked Tilapia ½
serving
Green Beans with Tomato, Garlic, and Pine Nuts 1 ½
serving
Snack
Turkey and Swiss Sandwich ½
serving
Day 3
Breakfast
- Peanut Butter Protein Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
- Turkey and Provolone Sandwich ½
serving
- Protein-boosted Yogurt 1
serving
Dinner
- Tuna Steak with Salsa 1
serving
Grilled Asparagus ½
serving
Snack
Day 4
Breakfast
Peach and Peanut Butter Snack 1
serving
Lunch
Coconut Milk Protein Shake 1 ½
shake
Dinner
Balsamic Chicken Salad ½
serving- Green Beans with Tomato, Garlic, and Pine Nuts 1 ½
serving
Snack
Peanut Butter Protein Yogurt 1
serving
Day 5
Breakfast
- Peanut Butter Protein Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
- Coconut Milk Protein Shake 1 ½
shake
Spinach Salad with Blackberries 1
serving
Dinner
Pan Fried T-bone 4
oz
Snack
Blueberry protein pudding ½
serving
Day 6
Breakfast
- Vanilla Protein Shake 2
serving
Lunch
- Yogurt with Avocado & Basil 2
serving
- Ants on a Log ½
serving
Dinner
- Tuna Steak with Salsa 1
serving
- Balsamic Asparagus ½
serving
Snack
- Turkey and Swiss Sandwich ½
serving
Day 7
Breakfast
- Peanut Butter Protein Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
Protein Yogurt and Blueberries 1
serving
Almonds 1
ounce
Dinner
Healthy Caesar Salad ½
serving- Green Beans with Tomato, Garlic, and Pine Nuts 1 ½
serving
Snack
- Peanut Butter Protein Yogurt 1
serving
Browse Other 2930 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