3010 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 3010 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
Scrambled Eggs with Onion Flakes 2 servings
Cherry Berry Protein Smoothie 1 serving
Lunch
Italian Tuna Tomato Salad 2 servings
Rice Cake with Hummus & Tomato 1 serving
Dinner
Unstuffed Bell Pepper Bowl 2 servings
Sesame Broccoli 1 serving
Complete Seven Day 3010 Calorie Low Carb Meal Plan
Here's a sample Low Carb meal plan with daily averages of 2840 Calories, 217g protein, 146g fat, and 181g 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
- 2840
- Average Carbs
- 181g
- Average Fat
- 146g
- Average Proteins
- 217g
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Day 1
Breakfast
Protein Greek Yogurt and Fruit Salad 2
serving
Peanut Butter Toast 1
slices
Lunch
Coconut Milk Protein Shake 1 ½
shake
Bean Sprout and Spinach Salad 1
serving
Dinner
Healthy Caesar Salad ½
serving
Green Beans with Tomato, Garlic, and Pine Nuts 1 ½
serving
Snack
Summer Pepper and Tomato Salad 1
serving
Day 2
Breakfast
Peanut Butter Protein Oats 1
serving
Protein-boosted Yogurt 1
serving
Lunch
Strawberry Protein Smoothie 1 ½
smoothie
Spinach Salad with Blackberries ½
serving
Dinner
Pan Fried T-bone 4
oz
Snack
Day 3
Breakfast
- Protein Greek Yogurt and Fruit Salad 2
serving
- Peanut Butter Toast 1
slices
Lunch
- Coconut Milk Protein Shake 1 ½
shake
Curry Spinach Salad ½
serving
Dinner
Tuna Steak with Salsa 1
serving
Green salad ½
serving
Snack
- Summer Pepper and Tomato Salad 1
serving
Day 4
Breakfast
- Peanut Butter Protein Oats 1
serving
- Protein-boosted Yogurt 1
serving
Lunch
Almond Butter Berry Protein Smoothie 1 ½
smoothie- Spinach Salad with Blackberries ½
serving
Dinner
- Pan Fried T-bone 4
oz
Snack
Day 5
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 1
serving
Dinner
- Tuna Steak with Salsa 1
serving
- Green salad ½
serving
Snack
- Summer Pepper and Tomato Salad 1
serving
Day 6
Breakfast
- Peanut Butter Protein Oats 2
serving
Lunch
Tuna and Avocado Salad 1
serving- Protein-boosted Yogurt 1
serving
Dinner
- Pan Fried T-bone 4
oz
Snack
Day 7
Breakfast
- Peanut Butter Protein Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
- Protein Yogurt and Blueberries 1
serving
Peanut Butter & Celery 1
serving
Dinner
- Tuna Steak with Salsa 1
serving
- Green salad ½
serving
Snack
- Summer Pepper and Tomato Salad 1
serving
Browse Other 3010 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