2970 Calorie Keto 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 Keto diet, a low-carb, high-fat approach designed to induce ketosis, where your body efficiently burns fat for fuel, leading to potential weight loss and enhanced energy.
Whether you're looking to gain muscle, increase weight, or maintain your current physique, a 2970 calorie meal plan might be what you need to reach your goals. For those following a ketogenic diet, this calorie target can help you stay in ketosis while enjoying nutrient-dense, low-carb meals. 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
Keto Mug English Muffins 2 servings
Chocolate Avocado Smoothie 1 serving
Lunch
Italian Tuna Tomato Salad 2 servings
Cauliflower and Hummus Snack 1 serving
Dinner
Pan Fried Steak 1 serving
Cooked Okra 1 serving
Complete Seven Day 2970 Calorie Keto Meal Plan
Here's a sample Keto meal plan with daily averages of 2446 Calories, 203g protein, 156g fat, and 62g carbs (39g 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
- 2446
- Average Carbs
- 62g
- Average Fat
- 156g
- Average Proteins
- 203g
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Day 1
Breakfast
Ham and Asparagus Fritatta 2
serving
Lunch
Lime Chicken Salad 1
serving
Protein-boosted Yogurt 1
serving
Dinner
Cheesy-Crust Skillet Pizza 1
serving
Lemon Steamed Broccoli ½
serving
Snack
Chopped Radish and Avocado Salad 1
serving
Day 2
Breakfast
- Ham and Asparagus Fritatta 2
serving
Lunch
Chocolate Almond Milk Protein Shake 1
serving- Protein-boosted Yogurt 1
serving
Dinner
Sage and Parsley Chicken Breast ½
serving
Cauliflower and Tahini 1 ½
serving
Snack
Avocado 1
avocado
Day 3
Breakfast
Chocolate Coconut Protein Shake 1
shake
Lunch
Tuna and Avocado Salad 1
serving- Protein-boosted Yogurt 1
serving
Dinner
Bacon Wrapped Guacamole Stuffed Chicken 1
serving
Lettuce Cucumber Walnut Salad ½
serving
Snack
- Chopped Radish and Avocado Salad 1
serving
Day 4
Breakfast
Ham and Egg Scramble 1
serving- Protein-boosted Yogurt 1
serving
Lunch
Paleo Avocado Tuna Salad (Tuna in Oil) 1
serving
Almonds ½
ounce
Dinner
- Cheesy-Crust Skillet Pizza 1
serving
- Lemon Steamed Broccoli ½
serving
Snack
Chicken and avocado salad 1
serving
Day 5
Breakfast
- Protein-boosted Yogurt 1
serving
Lunch
- Paleo Avocado Tuna Salad (Tuna in Oil) 1
serving
- Cauliflower and Tahini ½
serving
Dinner
- Bacon Wrapped Guacamole Stuffed Chicken 1
serving
- Lettuce Cucumber Walnut Salad ½
serving
Snack
- Chocolate Coconut Protein Shake 1
shake
Day 6
Breakfast
- Ham and Asparagus Fritatta 2
serving
Lunch
- Chocolate Almond Milk Protein Shake 1
serving
- Protein-boosted Yogurt 1
serving
Dinner
- Sage and Parsley Chicken Breast ½
serving
Raw Cauliflower Tabouli 1 ½
serving
Snack
- Avocado 1
avocado
Day 7
Breakfast
- Protein-boosted Yogurt 1
serving
Lunch
- Paleo Avocado Tuna Salad (Tuna in Oil) 1
serving
- Cauliflower and Tahini ½
serving
Dinner
- Cheesy-Crust Skillet Pizza 1
serving
- Lemon Steamed Broccoli ½
serving
Snack
- Chicken and avocado salad 1
serving
Browse Other 2970 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