for Muscle Building and Weight Gain
Here's a 7-day sample week averaging 37g net carbs a day. Build your own day below, or jump to the full week.
Avocado & Kale Omelet 1 servings
Strawberry Vanilla Coconut Smoothie 1 serving
Raw Broccoli Salad 1 serving
Cottage Cheese and Avocado 1 serving
Pan Fried Steak 1 serving
Ole Salad 1 serving
This 3250 Calorie Keto Meal Plan averages 37g net carbs a day over seven days (56g total carbs, including 19g of fiber, which doesn't count toward net carbs). It gives you three meals and a snack a day, averaging 3,236 Calories with 231g fat and 237g protein.
Paleo Tomato and Egg Scramble 3
servings
Classic Tuna Salad 1 ½
serving
Garlic Steak with Tomato Salad 1
serving
Proscuitto Wrapped Asparagus 12
spears
Peanut Butter Protein Yogurt 1
serving
Chocolate Coconut Protein Shake 1
shake
Tuna and Avocado Salad 1
serving
Chicken Celery Sticks 1
serving
Beef with Cumin 2 ½
serving
Salmon Wrapped Avocado 1
serving Paleo Tomato and Egg Scramble 3
servings
Sesame Tuna Salad ½
serving Chicken Celery Sticks 1 ½
serving
Heirloom Tomato Basil Mozzarella Salad 1
serving Peanut Butter Protein Yogurt 1
serving
Garlic Omelet 2 ½
serving Classic Tuna Salad 1 ½
serving Pan Fried Steak 1
serving
Persian Cucumber Yogurt 1 ½
serving
Chicken and Avocado Salad 1
serving
Ham and Egg Scramble 3
serving
Tuna with Avocado 1
serving Chicken Celery Sticks 1
serving
Pan-Seared Tilapia 1 ½
serving
Curry Spinach Salad ½
serving Salmon Wrapped Avocado 1
serving Garlic Omelet 2 ½
serving Classic Tuna Salad 1 ½
serving Pan Fried Steak 1
serving Persian Cucumber Yogurt 1 ½
serving Chicken and Avocado Salad 1
serving Ham and Egg Scramble 2
serving
Pecans 1
ounce
Cottage Cheese Tuna Salad ½
serving Chicken Celery Sticks 1 ½
serving Beef with Cumin 2 ½
serving Salmon Wrapped Avocado 1
servingThe Keto plan cuts net carbs from 269g to 37g a day and raises fat from 121g to 231g. Our 7-day keto plans keep net carbs to 50g a day or less. This one averages 37g.
| Daily average | Keto plan | Standard plan |
|---|---|---|
| Calories | 3,236 | 3,198 |
| Net carbs | 37g | 269g |
| Total carbs | 56g | 331g |
| Fat | 231g | 121g |
| Protein | 237g | 233g |
| Fiber | 19g | 61g |
Want a little less or more? See the 3200 Calorie Keto Meal Plan or the 3300 Calorie Keto Meal Plan.
See all our Keto meal plans. Not following a specific diet? See the 3250 Calorie Meal Plan.
3250 Calorie Vegan Meal Plan Plants only, no animal products
3250 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
3250 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
3250 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
3250 Calorie Low Carb Meal Plan 203g carbs a day or less, 25% of Calories
3250 Calorie Low Fat Meal Plan 108g fat a day or less, 30% of Calories
3250 Calorie High Protein Meal Plan At least 244g protein a day, 30% of Calories
3250 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
