3400 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 3400 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
Egg-Stuffed Avocado 1 serving
Yogurt & Strawberries 1 serving
Lunch
Spinach Salad with Cashews 1 serving
Chicken Celery Sticks 1 serving
Dinner
Simple Avocado and Cranberry Salad 1 serving
Complete Seven Day 3400 Calorie Keto Meal Plan
Here's a sample Keto meal plan with daily averages of 3384 Calories, 254g protein, 238g fat, and 40g net carbs (56g 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
- 3384
- Average Net Carbs
- 40g
- Total Carbs
- 56g
- Average Fat
- 238g
- Average Protein
- 254g
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- ...and more!
Day 1
Breakfast
Scrambled eggs 1
large egg
Lunch
Classic Tuna Salad 1 ½
serving
Peanut Butter & Carrots ½
serving
Dinner
Sage and Parsley Chicken Breast 1
serving
Simple Arugula and Cherry Tomato Salad 1
serving
Snack
Salmon Wrapped Avocado 1
serving
Day 2
Breakfast
Bacon and Eggs with Cherry Tomatoes 3
serving
Lunch
Sesame Tuna Salad ½
serving- Chicken Celery Sticks 1 ½
serving
Dinner
Grilled Salmon with Lime Butter Sauce 2
serving
Curry Spinach Salad ½
serving
Snack
Peanut Butter Protein Yogurt 1
serving
Day 3
Breakfast
Pecans ½
ounce
Lunch
- Classic Tuna Salad 1 ½
serving
- Peanut Butter & Carrots ½
serving
Dinner
- Sage and Parsley Chicken Breast 1
serving
- Simple Arugula and Cherry Tomato Salad 1
serving
Snack
Coconut Protein Smoothie 1
serving
Day 4
Breakfast
Garlic Omelet 2 ½
serving
Lunch
- Salmon Wrapped Avocado 1
serving
- Chicken Celery Sticks 1
serving
Dinner
Pan Seared Halibut with Lemon Caper Sauce 2
servings- Curry Spinach Salad ½
serving
Snack
- Peanut Butter Protein Yogurt 1
serving
Day 5
Breakfast
Eggs, Cheese, and Bacon Omelet 2
omelet- Scrambled eggs 1
large egg
Lunch
- Classic Tuna Salad 1 ½
serving
- Peanut Butter & Carrots ½
serving
Dinner
- Sage and Parsley Chicken Breast 1
serving
- Simple Arugula and Cherry Tomato Salad 1
serving
Snack
- Coconut Protein Smoothie 1
serving
Day 6
Breakfast
Simple Meat Scramble 1 ½
serving
Creamy Peanut Butter Shake 1
shake
Lunch
- Sesame Tuna Salad ½
serving
- Chicken Celery Sticks 1 ½
serving
Dinner
Beef with Cumin 2 ½
serving
Snack
Turkey Lettuce Cheese Rollups 1 ½
serving
Day 7
Breakfast
- Scrambled eggs 1
large egg
Lunch
- Classic Tuna Salad 1 ½
serving
- Peanut Butter & Carrots ½
serving
Dinner
- Sage and Parsley Chicken Breast 1
serving
- Simple Arugula and Cherry Tomato Salad 1
serving
Snack
- Salmon Wrapped Avocado 1
serving
Not following a specific diet? See the 3400 Calorie Meal Plan.
Browse Other 3400 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