3040 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 3040 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
Cheese Egg White Omelette 1 omelette
Whey Chocolate Shake 1 serving
Lunch
Italian Tuna Tomato Salad 2 servings
Dinner
Beef with Cumin 2 servings
Microwave Sour Cream Baked Potato 1 serving
Complete Seven Day 3040 Calorie Low Carb Meal Plan
Here's a sample Low Carb meal plan with daily averages of 2954 Calories, 225g protein, 157g fat, and 183g carbs (145g 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
- 2954
- Average Carbs
- 183g
- Average Fat
- 157g
- Average Proteins
- 225g
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Day 1
Breakfast
Protein Power Oats 1
serving
Protein-boosted Yogurt 1
serving
Lunch
Protein Yogurt and Blueberries 1
serving
Quick and Easy Low Carb Caprese Salad 1
serving
Dinner
Tuna Steak with Salsa 1
serving
Garlic Balsamic Green Beans 1
serving
Snack
Summer Pepper and Tomato Salad 1
serving
Day 2
Breakfast
Protein Greek Yogurt and Fruit Salad 2
serving
No-Bake Apple "Cookies" 1
Slice
Lunch
Strawberry Protein Smoothie 1 ½
smoothie
Spinach Salad with Blackberries 1
serving
Dinner
Peanut Tofu 1
serving
Bean Sprout and Spinach Salad ½
serving
Snack
Day 3
Breakfast
Coconut Milk Protein Shake 1 ½
shake
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
Lebanese Tomato and Onion Salad ½
serving
Snack
- Summer Pepper and Tomato Salad 1
serving
Day 4
Breakfast
- Protein Greek Yogurt and Fruit Salad 2
serving
- No-Bake Apple "Cookies" 1
Slice
Lunch
- Strawberry Protein Smoothie 1 ½
smoothie
- Spinach Salad with Blackberries 1
serving
Dinner
- Peanut Tofu 1
serving
Buttered Egg Noodles ½
serving
Snack
Day 5
Breakfast
- Protein Power Oats 1
serving
- Protein-boosted Yogurt 1
serving
Lunch
- Protein Yogurt and Blueberries 1
serving
- Quick and Easy Low Carb Caprese Salad 1
serving
Dinner
- Tuna Steak with Salsa 1
serving
- Garlic Balsamic Green Beans 1
serving
Snack
- Summer Pepper and Tomato Salad 1
serving
Day 6
Breakfast
- Protein Greek Yogurt and Fruit Salad 2
serving
- No-Bake Apple "Cookies" 1
Slice
Lunch
- Strawberry Protein Smoothie 1 ½
smoothie
- Bean Sprout and Spinach Salad 1
serving
Dinner
- Peanut Tofu 1
serving
- Buttered Egg Noodles ½
serving
Snack
Day 7
Breakfast
- Protein Power Oats 1
serving
- Protein-boosted Yogurt 1
serving
Lunch
- Protein Yogurt and Blueberries 1
serving
- Quick and Easy Low Carb Caprese Salad 1
serving
Dinner
- Tuna Steak with Salsa 1
serving
- Lebanese Tomato and Onion Salad ½
serving
Snack
- Summer Pepper and Tomato Salad 1
serving
Browse Other 3040 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