3300 Calorie Keto 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 Keto diet, a low-carb, high-fat approach designed to induce ketosis, where your body efficiently burns fat for fuel, leading to potential weight loss and enhanced energy.
Whether you're looking to gain muscle, increase weight, or maintain your current physique, a 3300 calorie meal plan might be what you need to reach your goals. For those following a ketogenic diet, this calorie target can help you stay in ketosis while enjoying nutrient-dense, low-carb meals. 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
Eggs with Onion and Green Pepper 6 servings
Oranges 1 fruit
Lunch
Italian Tuna Tomato Salad 2 servings
Raw Cauliflower Tabouli 1 serving
Dinner
Cheesy Meatballs 2 servings
Lebanese White Cabbage Salad 1 serving
Complete Seven Day 3300 Calorie Keto Meal Plan
Here's a sample Keto meal plan with daily averages of 3241 Calories, 243g protein, 227g fat, and 37g net carbs (60g 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
- 3241
- Average Net Carbs
- 37g
- Total Carbs
- 60g
- Average Fat
- 227g
- Average Protein
- 243g
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- ...and more!
Day 1
Breakfast
Lunch
Salmon Wrapped Avocado 1
serving
Yogurt with Pesto & Tomatoes 1
serving
Dinner
Lamb au Poivre 1
serving
Cooked Okra 1 ½
serving
Snack
Paleo Avocado Tuna Salad 1
serving
Day 2
Breakfast
Paleo Tomato and Egg Scramble 3
servings
Lunch
Plain Tuna Salad 1 ½
serving
Chicken Celery Sticks 1
serving
Dinner
Beef with Cumin 2 ½
serving
Curry Spinach Salad 1
serving
Snack
Chocolate Coconut Protein Shake 1
shake
Day 3
Breakfast
Garlic Egg Omelet 3
serving
Lunch
Tuna Salad 2
serving
Salami & Cream Cheese 1
serving
Dinner
Feta and Spinach Hamburger Patties 2
serving
Tofu "Ricotta" 1
serving
Snack
Quick Buffalo Chicken Salad 1 ½
serving
Day 4
Breakfast
- Paleo Tomato and Egg Scramble 3
servings
Lunch
- Salmon Wrapped Avocado 1
serving
- Yogurt with Pesto & Tomatoes 1
serving
Dinner
- Lamb au Poivre 1
serving
- Cooked Okra 1 ½
serving
Snack
Crackers, Cheese, and Salami Snack Plate 1
serving
Day 5
Breakfast
- Garlic Egg Omelet 3
serving
Lunch
- Tuna Salad 2
serving
- Salami & Cream Cheese 1
serving
Dinner
Sage and Parsley Chicken Breast 1
serving
Cold Asparagus with Curry Dip ½
serving
Snack
- Chocolate Coconut Protein Shake 1
shake
Day 6
Breakfast
Bacon and Eggs with Cherry Tomatoes 3
serving
Lunch
- Plain Tuna Salad 1 ½
serving
- Chicken Celery Sticks 1
serving
Dinner
- Feta and Spinach Hamburger Patties 2
serving
- Tofu "Ricotta" 1
serving
Snack
Raspberry Peanut Butter Protein Smoothie 1
serving
Day 7
Breakfast
Gouda & Green Onion Omelet 1
serving
Keto protein shake 1
shake
Lunch
- Salmon Wrapped Avocado 1
serving
- Yogurt with Pesto & Tomatoes 1
serving
Dinner
- Lamb au Poivre 1
serving
- Cooked Okra 1 ½
serving
Snack
- Paleo Avocado Tuna Salad 1
serving
Not following a specific diet? See the 3300 Calorie Meal Plan.
Browse Other 3300 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