for Muscle Building and Weight Gain
Here's a 7-day sample week averaging 36g net carbs a day. Build your own day below, or jump to the full week.
Cheesy Scrambled Eggs 1 serving
Strawberry Vanilla Coconut Smoothie 1 serving
Italian Tuna Tomato Salad 2 servings
Pan Fried Steak 1 serving
This 2950 Calorie Keto Meal Plan averages 36g net carbs a day over seven days (54g total carbs, including 18g of fiber, which doesn't count toward net carbs). It gives you three meals and a snack a day, averaging 2,948 Calories with 211g fat and 215g protein.
Spinach and Mushroom Eggs 3
serving
Tuna Turmeric Salad 1 ½
servings
Chicken Celery Sticks 1
serving
Salmon Wrapped Avocado 1
serving
Classic Tuna Salad 1 ½
serving
Persian Cucumber Yogurt ½
serving
Sautéed Beef and Mushrooms 1
serving
Proscuitto Wrapped Asparagus 12
spears
Coconut Protein Smoothie 1
serving
Scrambled Eggs with Spinach and Cheese 1 ½
serving
Chocolate Coconut Protein Shake 1
shake
Plain Tuna Salad 1
serving Chicken Celery Sticks 1
serving
Pan-Seared Tilapia 1 ½
serving
Sautéed Asparagus and Zucchini ½
serving Salmon Wrapped Avocado 1
serving
Gordon Ramsay's Scrambled Eggs 1
serving
Yogurt with Cucumber & Lox 1
serving
Turkey Lettuce Cheese Rollups 1 ½
serving
Tuna in Cucumber Cups 1
serving
Lamb au Poivre 1
serving
Cucumber Avocado Salad 1
serving Coconut Protein Smoothie 1
serving
Ham and Egg Scramble 2
serving
Pecans 1
ounce Chicken Celery Sticks 1
serving
Quick and Easy Low Carb Caprese Salad 1
serving
Lamb Chops with Sun-Dried Tomato Butter 1
serving Persian Cucumber Yogurt 1 ½
serving
Corn Tuna Salad 1
serving
Cottage Cheese Breakfast 1
serving
3 Herb Breakfast Patties 1
serving
Chicken and Avocado Salad 1
serving Tuna in Cucumber Cups 1
serving
Simple Arugula and Cherry Tomato Salad 1 ½
serving Salmon Wrapped Avocado 1
serving
Blueberries ½
cup
Crab Salad 2
servings Chicken Celery Sticks ½
serving Pan Fried Steak 1
serving Persian Cucumber Yogurt 1
serving Classic Tuna Salad 1
servingThe Keto plan cuts net carbs from 240g to 36g a day and raises fat from 112g to 211g. Our 7-day keto plans keep net carbs to 50g a day or less. This one averages 36g.
| Daily average | Keto plan | Standard plan |
|---|---|---|
| Calories | 2,948 | 2,909 |
| Net carbs | 36g | 240g |
| Total carbs | 54g | 298g |
| Fat | 211g | 112g |
| Protein | 215g | 208g |
| Fiber | 18g | 57g |
Want a little less or more? See the 2900 Calorie Keto Meal Plan or the 3000 Calorie Keto Meal Plan.
See all our Keto meal plans. Not following a specific diet? See the 2950 Calorie Meal Plan.
2950 Calorie Vegan Meal Plan Plants only, no animal products
2950 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2950 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2950 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2950 Calorie Low Carb Meal Plan 184g carbs a day or less, 25% of Calories
2950 Calorie Low Fat Meal Plan 98g fat a day or less, 30% of Calories
2950 Calorie High Protein Meal Plan At least 222g protein a day, 30% of Calories
2950 Calorie Gluten Free Meal Plan Every meal free of gluten
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
