3150 Calorie Keto 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 Keto diet, a low-carb, high-fat approach designed to induce ketosis, where your body efficiently burns fat for fuel, leading to potential weight loss and enhanced energy.
Whether you're looking to gain muscle, increase weight, or maintain your current physique, a 3150 calorie meal plan might be what you need to reach your goals. For those following a ketogenic diet, this calorie target can help you stay in ketosis while enjoying nutrient-dense, low-carb meals. 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
Skinny Pancakes 2 pancake
Blueberry Vanilla Coconut Smoothie 1 serving
Lunch
Tuna Salad 2 servings
Chicken Celery Sticks 1 serving
Dinner
Garlic Scallops 2 servings
Bean Sprout and Spinach Salad 1 serving
Complete Seven Day 3150 Calorie Keto Meal Plan
Here's a sample Keto meal plan with daily averages of 3147 Calories, 229g protein, 223g fat, and 36g net carbs (58g total 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
- 3147
- Average Net Carbs
- 36g
- Total Carbs
- 58g
- Average Fat
- 223g
- Average Protein
- 229g
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Day 1
Breakfast
Ham and Egg Scramble 2
serving
Pecans 1
ounce
Lunch
Plain Tuna Salad 1 ½
serving- Chicken Celery Sticks 1
serving
Dinner
Feta and Spinach Hamburger Patties 2
serving
Zucchetti ½
cup
Snack
Salmon Wrapped Avocado 1
serving
Day 2
Breakfast
Huevos Pericos 3
serving
Lunch
Classic Tuna Salad 1 ½
serving
Cottage Cheese with Radishes ½
serving
Dinner
Pan Fried Steak 1
serving
Persian Cucumber Yogurt 1
serving
Snack
Chicken and Avocado Salad 1
serving
Day 3
Breakfast
- Ham and Egg Scramble 2
serving
- Pecans 1
ounce
Lunch
Crab Salad 1 ½
servings- Chicken Celery Sticks 1
serving
Dinner
Air Fryer Salmon with Green Beans 2
serving
Curry Spinach Salad ½
serving
Snack
Paleo Avocado Tuna Salad 1
serving
Day 4
Breakfast
Garlic Omelet 2 ½
serving
Lunch
- Salmon Wrapped Avocado 1
serving
- Chicken Celery Sticks 1
serving
Dinner
Beef with Cumin 2
serving
Snack
Sesame Tuna Salad 1
serving
Day 5
Breakfast
Fried Eggs with Bacon and Radish 2
serving
Lunch
- Chicken and Avocado Salad 1
serving
Tuna in Cucumber Cups 1
serving
Dinner
Easy Sautéed Salmon 1 ½
serving
Snack
Peanut Butter Protein Yogurt 1
serving
Day 6
Breakfast
Lunch
- Salmon Wrapped Avocado 1
serving
- Chicken Celery Sticks 1
serving
Dinner
- Persian Cucumber Yogurt 1 ½
serving
Snack
- Paleo Avocado Tuna Salad 1
serving
Day 7
Breakfast
Egg, Avocado, and Bacon Scramble 2
serving- Pecans ½
ounce
Lunch
- Classic Tuna Salad 1 ½
serving
- Cottage Cheese with Radishes ½
serving
Dinner
Simple Steak 1 ½
steak
Sautéed Asparagus and Zucchini 1
serving
Snack
- Peanut Butter Protein Yogurt 1
serving
Not following a specific diet? See the 3150 Calorie Meal Plan.
Browse Other 3150 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