2970 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 2970 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
Hawaiian Pineapple Egg Scramble 2 servings
Peanut Butter Toast 1 serving
Lunch
Tropical Green Protein Smoothie 1 smoothie
Tuna Apple Salad 1 serving
Dinner
Apple Turkey Burgers 2 burger
Avocado Tomato Salad 1 serving
Complete Seven Day 2970 Calorie Low Carb Meal Plan
Here's a sample Low Carb meal plan with daily averages of 2781 Calories, 208g protein, 146g fat, and 184g carbs (141g 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
- 2781
- Average Carbs
- 184g
- Average Fat
- 146g
- Average Proteins
- 208g
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Day 1
Breakfast
Protein Yogurt and Blueberries 1
serving
Pecans 1
ounce
Lunch
Coconut Milk Protein Shake 1 ½
shake
Summer Pepper and Tomato Salad 1
serving
Dinner
Tuna Steak with Salsa 1
serving
Easy Steamed Green Beans ½
serving
Snack
Day 2
Breakfast
Oatmeal Cottage Cheese Pancakes 1
serving
Protein-boosted Yogurt 1
serving
Lunch
Tuna Salad 2
serving
Banana, Almond Butter, and Dates 1
banana
Dinner
Peanut Tofu 1
serving
Buttered Egg Noodles ½
serving
Snack
Peanut Butter Protein Yogurt 1
serving
Day 3
Breakfast
Spinach and Mushroom Breakfast Scramble 1
serving
Lunch
- Coconut Milk Protein Shake 1 ½
shake
- Avocado Tomato Salad 1
bowl
Dinner
- Tuna Steak with Salsa 1
serving
- Easy Steamed Green Beans ½
serving
Snack
Day 4
Breakfast
Peanut Butter Protein Oats 2
serving- Peanut Butter Toast 1
slices
Lunch
- Protein Yogurt and Blueberries 1
serving
Peach and Peanut Butter Snack 1
serving
Dinner
- Peanut Tofu 1
serving
Quick and Easy Low Carb Caprese Salad ½
serving
Snack
- Summer Pepper and Tomato Salad 1
serving
Day 5
Breakfast
- Peach and Peanut Butter Snack 1
serving
Lunch
- Coconut Milk Protein Shake 1 ½
shake
- Avocado Tomato Salad 1
bowl
Dinner
- Tuna Steak with Salsa 1
serving
Garlic Balsamic Green Beans ½
serving
Snack
Day 6
Breakfast
Protein Power Oats 1
serving- Peanut Butter Toast 1
slices
Lunch
Strawberry Protein Smoothie 1 ½
smoothie
Avocado, Strawberry, and Spinach Salad 1
serving
Dinner
Healthy Caesar Salad ½
serving
Green Beans with Tomato, Garlic, and Pine Nuts 1 ½
serving
Snack
- Peanut Butter Protein Yogurt 1
serving
Day 7
Breakfast
- Peanut Butter Protein Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
- Protein Yogurt and Blueberries 1
serving
- Quick and Easy Low Carb Caprese Salad ½
serving
Dinner
- Peanut Tofu 1
serving
- Buttered Egg Noodles ½
serving
Snack
- Summer Pepper and Tomato 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