3000 Calorie Low Carb Meal Plan

for Muscle Building and Weight Gain

Here's a 7-day sample week averaging 118g net carbs a day. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 3000 Calorie Low Carb Meal Plan

This 3000 Calorie Low Carb Meal Plan averages 118g net carbs a day over seven days (164g total carbs, including 46g of fiber, which doesn't count toward net carbs). It gives you three meals and a snack a day, averaging 2,887 Calories with 142g fat and 260g protein.

Use this 7-day low carb plan in my account

How It Differs from the Standard 3000 Calorie Plan

The Low Carb plan cuts net carbs from 293g to 118g a day and raises protein from 185g to 260g. Our 7-day low carb plans get 25% or less of their Calories from carbs, which is 187g of carbs or less at 3,000 Calories. This one averages 164g (23%).

Daily averageLow Carb planStandard plan
Calories2,8872,967
Net carbs118g293g
Total carbs164g348g
Fat142g107g
Protein260g185g
Fiber46g55g

Want a little less or more? See the 2900 Calorie Low Carb Meal Plan or the 3100 Calorie Low Carb Meal Plan.

See all our Low Carb meal plans. Not following a specific diet? See the 3000 Calorie Meal Plan.

Browse Other 3000 Calorie Diet Plans