for Muscle Building and Weight Gain
Here's a 7-day sample week with 29% of Calories from fat. Build your own day below, or jump to the full week.
Apple Walnut Protein Parfait 1 serving
Muesli 1 serving
1000 Calorie Shake 1 shake
Red Salad with Champagne Vinaigrette 1 serving
High Protein Chicken Alfredo 1 serving
Easy Cucumber Lemon Salad 1 serving
This 3000 Calorie Low Fat Meal Plan gets 29% of its Calories from fat, about 97g fat a day over seven days. It gives you three meals and a snack a day, averaging 3,006 Calories with 255g protein and 304g carbs (including 47g of fiber).
Sausage on a Bed of Quinoa 1
Sausage
Almond Butter Berry Protein Smoothie 1 ½
smoothie
"Greena" Colada ½
serving
Herb and Lemon Fish 2
serving
Sea Salt Edamame 1 ½
serving Apple Walnut Protein Parfait 1
serving
Chicken and Dill Protein Scramble 2
serving
Quick and Easy Home Fries 1
serving
Greek Yogurt with Mixed Berries 2
serving
Arugula Pine Nut Salad ½
serving
Fresh Tomato Pasta 1
serving
Green Bean Tuna Salad 1 ½
serving
Peach and Blueberry Parfait 1
serving
Sausage and Potato Skillet 2
serving
Protein Berry and Carrot Smoothie 1
serving
Tofu "Ricotta" 1
serving Herb and Lemon Fish 2
serving Sea Salt Edamame 1 ½
serving Apple Walnut Protein Parfait 1
serving
High Protein Omelet 2
serving
Rice Cake with Lox & Cream Cheese 1
serving Almond Butter Berry Protein Smoothie 1 ½
smoothie "Greena" Colada ½
serving
Pasta, Corn & Artichoke Bowl 1
serving Green Bean Tuna Salad 1 ½
serving Peach and Blueberry Parfait 1
serving Chicken and Dill Protein Scramble 2
serving
Banana, Almond Butter, and Dates 1
banana Greek Yogurt with Mixed Berries 2
serving Arugula Pine Nut Salad ½
serving Herb and Lemon Fish 2
serving Sea Salt Edamame 1 ½
serving Apple Walnut Protein Parfait 1
serving
Eggs Fried On Tomatoes With Tuna 1 ½
serving Almond Butter Berry Protein Smoothie 1 ½
smoothie "Greena" Colada ½
serving
Baked Pistachio Crusted Tilapia 2
serving
Warm Chickpea and Arugula Salad ½
serving Peach and Blueberry Parfait 1
serving
Apples and Almond Butter 1
apple
Blueberry protein pudding 1 ½
serving Greek Yogurt with Mixed Berries 2
serving Arugula Pine Nut Salad ½
serving
Spicy Chicken Soup 1
serving
Asparagus and Chickpea Salad 1
serving Apple Walnut Protein Parfait 1
servingThe Low Fat plan cuts carbs from 348g to 304g a day and raises protein from 185g to 255g. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 100g of fat or less at 3,000 Calories. This one averages 97g (29%).
| Daily average | Low Fat plan | Standard plan |
|---|---|---|
| Calories | 3,006 | 2,967 |
| Fat | 97g | 107g |
| Protein | 255g | 185g |
| Carbs | 304g | 348g |
| Net carbs | 257g | 293g |
| Fiber | 47g | 55g |
Want a little less or more? See the 2900 Calorie Low Fat Meal Plan or the 3100 Calorie Low Fat Meal Plan.
See all our Low Fat meal plans. Not following a specific diet? See the 3000 Calorie Meal Plan.
3000 Calorie Keto Meal Plan 50g net carbs a day or less, about 7% of Calories
3000 Calorie Vegan Meal Plan Plants only, no animal products
3000 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
3000 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
3000 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
3000 Calorie Low Carb Meal Plan 187g carbs a day or less, 25% of Calories
3000 Calorie High Protein Meal Plan At least 225g protein a day, 30% of Calories
3000 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
