3250 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 3250 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
Broccoli, Shallot and Potato Frittata 1 serving
Cherry Berry Protein Smoothie 1 serving
Lunch
Raw Broccoli Salad 1 serving
Cinnamon, Honey, Apple Cottage Cheese 1 serving
Dinner
Grilled Flank Steak with Chimichurri 4 servings
Complete Seven Day 3250 Calorie Low Carb Meal Plan
Here's a sample Low Carb meal plan with daily averages of 3219 Calories, 263g protein, 169g fat, and 121g net carbs (181g total 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
- 3219
- Average Net Carbs
- 121g
- Total Carbs
- 181g
- Average Fat
- 169g
- Average Protein
- 263g
Sign Up
You can import this saved plan by registering. Sign up with Eat This Much Premium and you also get:
- Automatic grocery lists
- Automatic leftovers
- Plan your week in advance
- ...and more!
Day 1
Breakfast
Chicken and Dill Protein Scramble 3
serving
Lunch
Blackberry Yogurt Parfait 2
serving
Curry Spinach Salad ½
serving
Dinner
Panko Crusted Honey Mustard Salmon 1 ½
serving
Avocado and Black Bean Salad 1
serving
Snack
Tuna Salad 2
serving
Day 2
Breakfast
Almond Butter Berry Protein Smoothie 1 ½
smoothie
3 Herb Breakfast Patties ½
serving
Lunch
Paleo Avocado Chicken Salad 1
serving
Protein-boosted Yogurt 1
serving
Dinner
Seared Sesame-Crusted Tuna 2 ½
serving
Asparagus and Chickpea Salad ½
serving
Snack
Avocado Sandwich 1
sandwich
Day 3
Breakfast
Sausage and Egg White Scramble 3
serving
Lunch
- Blackberry Yogurt Parfait 2
serving
- Curry Spinach Salad ½
serving
Dinner
- Panko Crusted Honey Mustard Salmon 1 ½
serving
- Avocado and Black Bean Salad 1
serving
Snack
Blueberry protein pudding ½
serving
Day 4
Breakfast
Eggs Fried On Tomatoes With Tuna 1 ½
serving
Quick and Easy Home Fries 1
serving
Lunch
Strawberry Protein Smoothie 1 ½
smoothie
Dinner
Garlic Cod with Roasted Potatoes 1 ½
serving
Simple Avocado and Cranberry Salad 1
serving
Snack
Apple Walnut Protein Parfait 1
serving
Day 5
Breakfast
Lunch
- Tuna Salad 2
serving
- Protein-boosted Yogurt 1
serving
Dinner
Broiled Sesame Cod 1 ½
serving
Pomegranate Salad 1
serving
Snack
- Avocado Sandwich 1
sandwich
Day 6
Breakfast
- Almond Butter Berry Protein Smoothie 1 ½
smoothie
- 3 Herb Breakfast Patties ½
serving
Lunch
- Blackberry Yogurt Parfait 2
serving
- Curry Spinach Salad ½
serving
Dinner
Fish Chowder 1
serving- Simple Avocado and Cranberry Salad 1
serving
Snack
- Tuna Salad 2
serving
Day 7
Breakfast
- Chicken and Dill Protein Scramble 2
serving
Apples and Almond Butter 1
apple
Lunch
- Strawberry Protein Smoothie 1 ½
smoothie
Dinner
- Seared Sesame-Crusted Tuna 2 ½
serving
- Asparagus and Chickpea Salad ½
serving
Snack
- Apple Walnut Protein Parfait 1
serving
Not following a specific diet? See the 3250 Calorie Meal Plan.
Browse Other 3250 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