3150 Calorie Low Fat 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 Fat diet, focusing on reducing fat intake in favor of fruits, vegetables, and grains to promote heart health and aid in weight control.
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 low-fat diet, this calorie target can help you reduce fat intake while ensuring you receive balanced nutrition. 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
Red Eye Protein Parfait 1 serving
Muesli 1 serving
Lunch
Blueberry Shake 1 serving
Cottage Fruit Salad 1 serving
Dinner
Chicken and Avocado Sandwich 1 serving
3 Bean Salad 1 serving
Complete Seven Day 3150 Calorie Low Fat Meal Plan
Here's a sample Low Fat meal plan with daily averages of 3137 Calories, 253g protein, 101g fat, and 332g carbs (275g 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
- 3137
- Average Carbs
- 332g
- Average Fat
- 101g
- Average Protein
- 253g
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Day 1
Breakfast
Basic Vegetable Juice 1
serving
Lunch
Coconut Milk Protein Shake 1 ½
serving
"Greena" Colada 1
serving
Dinner
Fish Chowder 1
serving
Asparagus and Chickpea Salad 1
serving
Snack
Apple Walnut Protein Parfait 1
serving
Day 2
Breakfast
Spinach and Mushroom Breakfast Scramble 2
serving
Cheese-stuffed Prunes with Almonds 1 ½
serving
Lunch
Avocado & White Bean Salad 1
serving
Protein-boosted Yogurt 1
serving
Dinner
Green Bean Tuna Salad 2
serving
Spaghetti with Onion and Mushroom 1 ½
serving
Snack
- Apple Walnut Protein Parfait 1
serving
Day 3
Breakfast
Lunch
Tuna Salad 2
serving
Yogurt & Apricots 1
serving
Dinner
Salmon Pasta with Cherry Tomatoes and Basil 1 ½
serving
Pear, Blue Cheese, and Pecan Salad ½
serving
Snack
Day 4
Breakfast
Eggs Fried On Tomatoes With Tuna 1 ½
serving- Cheese-stuffed Prunes with Almonds 1
serving
Lunch
Peanut Butter Yogurt and Oats 1
serving
Dinner
- Fish Chowder 1
serving
- Asparagus and Chickpea Salad 1
serving
Snack
- Apple Walnut Protein Parfait 1
serving
Day 5
Breakfast
Ginger Green Juice 1
serving
Cottage Cheese with Lox & Dill 1 ½
serving
Lunch
- Avocado & White Bean Salad 1
serving
- Protein-boosted Yogurt 1
serving
Dinner
Spaghetti with Mushrooms, Garlic and Oil 1
serving- Green Bean Tuna Salad 1 ½
serving
Snack
Day 6
Breakfast
High Protein Omelet 3
serving
Lunch
Paleo Avocado Tuna Salad 1
serving
Yogurt with Apricot and Grapefruit 1
serving
Dinner
Salmon Penne 2
serving
Green Pea & Almond Salad 1
serving
Snack
- Apple Walnut Protein Parfait 1
serving
Day 7
Breakfast
Smoked Salmon, Goat Cheese, & Cucumber Bites 1 ½
serving
Cream of Wheat 2
serving
Lunch
- Avocado & White Bean Salad 1
serving
- Protein-boosted Yogurt 1
serving
Dinner
- Green Bean Tuna Salad 2
serving
- Spaghetti with Onion and Mushroom 1 ½
serving
Snack
Peach Protein Smoothie 1
shake
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