3210 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 3210 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
Tuna Melt Omelet 1 serving
Yogurt Berry Protein Shake 1 serving
Lunch
Salmon Salad 1 serving
Basic Protein Drink 1 cup
Dinner
Sun-Dried Stuffed Chicken Breast 2 servings
Lettuce Cucumber Walnut Salad 1 serving
Complete Seven Day 3210 Calorie Low Carb Meal Plan
Here's a sample Low Carb meal plan with daily averages of 2952 Calories, 229g protein, 148g fat, and 197g carbs (152g 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
- 2952
- Average Carbs
- 197g
- Average Fat
- 148g
- Average Proteins
- 229g
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Day 1
Breakfast
Peanut Butter Protein Oats 1
serving
Protein-boosted Yogurt 1
serving
Lunch
Strawberry Protein Smoothie 1 ½
smoothie
Quick Hip Spinach ½
serving
Dinner
Tuna Steak with Salsa 1
serving
Broccoli with Hummus & Sesame Seeds ½
serving
Snack
Avocado and Veggie Salad 1
serving
Day 2
Breakfast
Protein Greek Yogurt and Fruit Salad 2
serving
Peanut Butter Toast 1
slices
Lunch
- Strawberry Protein Smoothie 1 ½
smoothie
Summer Pepper and Tomato Salad 1
serving
Dinner
High Protein Chicken Alfredo ½
Bowl
Edamame Sesame Bowl 1 ½
serving
Snack
Day 3
Breakfast
- Protein-boosted Yogurt 1
serving
Lunch
Coconut Milk Protein Shake 1 ½
shake- Quick Hip Spinach ½
serving
Dinner
- Tuna Steak with Salsa 1
serving
- Broccoli with Hummus & Sesame Seeds ½
serving
Snack
- Avocado and Veggie Salad 1
serving
Day 4
Breakfast
- Peanut Butter Protein Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
- Protein Greek Yogurt and Fruit Salad 2
serving
Dinner
Lemon Pepper Baked Tilapia ½
serving
Arugula Salad with Grapefruit dressing 1 ½
serving
Snack
Turkey and Swiss Sandwich ½
serving
Day 5
Breakfast
- Protein-boosted Yogurt 1
serving
Lunch
- Coconut Milk Protein Shake 1 ½
shake
Curry Spinach Salad ½
serving
Dinner
- Tuna Steak with Salsa 1
serving
- Broccoli with Hummus & Sesame Seeds ½
serving
Snack
- Avocado and Veggie Salad 1
serving
Day 6
Breakfast
- Peanut Butter Protein Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
- Strawberry Protein Smoothie 1 ½
smoothie
- Summer Pepper and Tomato Salad 1
serving
Dinner
- High Protein Chicken Alfredo ½
Bowl
- Edamame Sesame Bowl 1 ½
serving
Snack
Day 7
Breakfast
Cinnamon Protein Oats 1
serving
No-Bake Apple "Cookies" 1
Slice
Lunch
- Protein Greek Yogurt and Fruit Salad 2
serving
Dinner
- Tuna Steak with Salsa 1
serving
- Broccoli with Hummus & Sesame Seeds ½
serving
Snack
- Avocado and Veggie Salad 1
serving
Browse Other 3210 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