for Muscle Building and Weight Gain
Here's a 7-day sample week averaging 133g net carbs a day. Build your own day below, or jump to the full week.
Scrambled Eggs with Bacon and Avocado 1 serving
Pineapple Cottage Cheese with Lime 1 serving
Asian Style Tuna Salad 2 servings
Cherry Berry Protein Smoothie 1 serving
Sage and Parsley Chicken Breast 1 serving
Cauliflower and Tahini 1 serving
This 3150 Calorie Low Carb Meal Plan averages 133g net carbs a day over seven days (178g total carbs, including 45g of fiber, which doesn't count toward net carbs). It gives you three meals and a snack a day, averaging 3,107 Calories with 161g fat and 254g protein.
Tuna Salad 2
serving
Protein-boosted Yogurt 1
serving
Fish Chowder 1
serving
Simple Avocado and Cranberry Salad 1
serving
Greek Yogurt Delight 1
serving
Ham and Egg Scramble 3
serving
Blackberry Yogurt Parfait 2
serving
Curry Spinach Salad ½
serving
Spaghetti with Mushrooms, Garlic and Oil ½
serving
Green Bean Tuna Salad 2
serving
Strawberry Protein Shake 1
serving
Mango Raspberry Rice Bowl 1
serving 
Coconut Milk Protein Shake 1 ½
serving
Arugula Pine Nut Salad ½
serving
Pan Seared Salmon with Avocado Remoulade 1
serving
Green Pea & Almond Salad 1 ½
serving Greek Yogurt Delight 1
serving
Chicken and Dill Protein Scramble 3
serving Blackberry Yogurt Parfait 2
serving Curry Spinach Salad ½
serving
Panko Crusted Honey Mustard Salmon 1 ½
serving
Avocado and Black Bean Salad 1
serving
Vanilla Protein Milkshake 1
shake
Fruit Salad 1
serving Tuna Salad 2
serving Protein-boosted Yogurt 1
serving Pan Seared Salmon with Avocado Remoulade 1
serving Green Pea & Almond Salad 1 ½
serving Greek Yogurt Delight 1
serving Chicken and Dill Protein Scramble 2
serving
Peach and Peanut Butter Snack 1
serving Coconut Milk Protein Shake 1 ½
serving Arugula Pine Nut Salad ½
serving
Pasta Pascal ½
serving Green Bean Tuna Salad 2
serving
Protein Yogurt and Blueberries 1
serving Tuna Salad 2
serving Protein-boosted Yogurt 1
serving
Air Fryer Salmon with Green Beans 1
serving
Asparagus and Chickpea Salad 1
serving Greek Yogurt Delight 1
servingThe Low Carb plan cuts net carbs from 258g to 133g a day and raises fat from 119g to 161g. Our 7-day low carb plans get 25% or less of their Calories from carbs, which is 196g of carbs or less at 3,150 Calories. This one averages 178g (23%).
| Daily average | Low Carb plan | Standard plan |
|---|---|---|
| Calories | 3,107 | 3,134 |
| Net carbs | 133g | 258g |
| Total carbs | 178g | 318g |
| Fat | 161g | 119g |
| Protein | 254g | 229g |
| Fiber | 45g | 60g |
Want a little less or more? See the 3100 Calorie Low Carb Meal Plan or the 3200 Calorie Low Carb Meal Plan.
See all our Low Carb meal plans. Not following a specific diet? See the 3150 Calorie Meal Plan.
3150 Calorie Keto Meal Plan 50g net carbs a day or less, about 6% of Calories
3150 Calorie Vegan Meal Plan Plants only, no animal products
3150 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
3150 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
3150 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
3150 Calorie Low Fat Meal Plan 105g fat a day or less, 30% of Calories
3150 Calorie High Protein Meal Plan At least 237g protein a day, 30% of Calories
3150 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
