for Muscle Building and Weight Gain
Here's a 7-day sample week averaging 40g net carbs a day. Build your own day below, or jump to the full week.
Herb Omelette with Fried Tomatoes 2 servings
Strawberry Vanilla Coconut Smoothie 1 serving
Cucumber Avocado Salad with Tuna 1 serving
Avocado 1 avocado
Pan Fried Steak 1 serving
Curry Spinach Salad 1 serving
This 3200 Calorie Keto Meal Plan averages 40g net carbs a day over seven days (63g total carbs, including 22g of fiber, which doesn't count toward net carbs). It gives you three meals and a snack a day, averaging 3,201 Calories with 227g fat and 230g protein.
Scrambled eggs 1
large egg
Salmon Wrapped Avocado 1
serving
Chicken Celery Sticks 1
serving Pan Fried Steak 1
serving
Sea Salt Edamame 1 ½
serving
Paleo Avocado Tuna Salad 1
serving
Ham and Egg Scramble 2
serving
Pecans 1
ounce
Tuna with Avocado 1
serving Chicken Celery Sticks 1
serving
Feta and Spinach Hamburger Patties 2
serving
Tarator - Cold Cucumber Yogurt Soup ½
serving
Coconut Protein Smoothie 1
serving
Egyptian Feta Cheese Omelet Roll 3 ½
serving
Classic Tuna Salad ½
serving Chicken Celery Sticks 1 ½
serving Pan Fried Steak 1
serving Sea Salt Edamame 1 ½
serving
Peanut Butter Protein Yogurt 1
serving Scrambled eggs 1
large egg Salmon Wrapped Avocado 1
serving
Quick and Easy Low Carb Caprese Salad 1 ½
serving
Lamb au Poivre 1
serving
Cooked Okra 1
serving
Sesame Tuna Salad 1
serving
Scrambled Eggs with Spinach and Feta 2 ½
serving Pecans 1 ½
ounce Classic Tuna Salad ½
serving Chicken Celery Sticks 1 ½
serving Pan Fried Steak 1
serving Sea Salt Edamame 1 ½
serving Peanut Butter Protein Yogurt 1
serving Ham and Egg Scramble 2
serving
Smoked Salmon, Goat Cheese, & Cucumber Bites 1 ½
serving
Tuna and Avocado Salad 1
serving Chicken Celery Sticks 1
serving
Lamb Chops with Sun-Dried Tomato Butter 1
serving
Persian Cucumber Yogurt 1 ½
serving Coconut Protein Smoothie 1
serving
Huevos Pericos 3
serving Salmon Wrapped Avocado 1
serving Chicken Celery Sticks 1
serving
Heirloom Tomato Basil Mozzarella Salad 1
serving Peanut Butter Protein Yogurt 1
servingThe Keto plan cuts net carbs from 267g to 40g a day and raises fat from 122g to 227g. Our 7-day keto plans keep net carbs to 50g a day or less. This one averages 40g.
| Daily average | Keto plan | Standard plan |
|---|---|---|
| Calories | 3,201 | 3,183 |
| Net carbs | 40g | 267g |
| Total carbs | 63g | 322g |
| Fat | 227g | 122g |
| Protein | 230g | 228g |
| Fiber | 22g | 54g |
Want a little less or more? See the 3100 Calorie Keto Meal Plan or the 3300 Calorie Keto Meal Plan.
See all our Keto meal plans. Not following a specific diet? See the 3200 Calorie Meal Plan.
3200 Calorie Vegan Meal Plan Plants only, no animal products
3200 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
3200 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
3200 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
3200 Calorie Low Carb Meal Plan 200g carbs a day or less, 25% of Calories
3200 Calorie Low Fat Meal Plan 106g fat a day or less, 30% of Calories
3200 Calorie High Protein Meal Plan At least 240g protein a day, 30% of Calories
3200 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
