3400 Calorie Low Fat 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 Fat diet, focusing on reducing fat intake in favor of fruits, vegetables, and grains to promote heart health and aid in weight control.
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 low-fat diet, this calorie target can help you reduce fat intake while ensuring you receive balanced nutrition. Our planner is designed to provide you with nutrient-dense meals that fuel your workouts, support recovery, and keep you on track.
Today's Meal Plan
Breakfast
- Peach Oatmeal Smoothie
1 shake
- Toast with Figs, Ricotta, and Honey
1 serving
Lunch
- Turkey Veggie Hummus Wrap
2 Wrap
Dinner
- Sundried Tomato and Mushroom Pasta
1 serving
- Tuna Apple Salad
1 serving
Example Seven Day Plan
Here's a sample Low Fat meal plan with daily averages of 3376 Calories, 248g protein, 126g fat, and 345g carbs (282g 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.
Day 1
Breakfast
- Protein Silver Dollar Blueberry Pancakes 2 serving
Lunch
- Spinach Salad with Blackberries 1 serving
Dinner
- Chicken Breast with Rice 0.5 serving
Snack
- Protein Yogurt and Blueberries 1 serving
Day 2
Breakfast
- Pumpkin Pecan Oatmeal 1 serving
- Granola 1 ounce
Lunch
- Very Berry Greek Yogurt 2.5 serving
- Arugula Pine Nut Salad 0.5 serving
Dinner
- Tuna Steak with Salsa 1 serving
- Zesty Honey Kale 1 serving
Snack
- Fruit and Granola Yogurt 1 serving
Day 3
Breakfast
Lunch
- Curry Spinach Salad 0.5 serving
Dinner
- Salmon Penne 2 serving
- Bean Sprout and Spinach Salad 1.5 serving
Snack
- Peach and Blueberry Parfait 1 serving
Day 4
Breakfast
- Microwave Peanut Butter Protein Oats 1 serving
- Protein Berry Crumble 1 serving
Lunch
- Smashed White Bean and Avocado Sandwich 1 serving
- Protein-boosted Yogurt 1 serving
Dinner
- Chicken Breast with Rice 0.5 serving
Snack
- Protein Yogurt and Blueberries 1 serving
Day 5
Breakfast
- Pumpkin Pecan Oatmeal 1 serving
- Very Berry Cottage Cheese 0.5 serving
Lunch
- Peach and Peanut Butter Snack 1.5 serving
Dinner
- Tuna Steak with Salsa 1 serving
- Zesty Honey Kale 1 serving
Snack
- Fruit and Granola Yogurt 1 serving
Day 6
Breakfast
Lunch
- Banana oatmeal smoothie 1 shake
- Easy Spinach and Scallion Salad 1.5 serving
Dinner
- Chicken Breast with Rice 0.5 serving
Snack
- Protein Yogurt and Blueberries 1 serving
Day 7
Breakfast
- Pumpkin Pecan Oatmeal 1 serving
- Peaches & Almond Butter on Toast 1 serving
Lunch
- Very Berry Greek Yogurt 2.5 serving
- Arugula Pine Nut Salad 0.5 serving
Dinner
- Tuna Steak with Salsa 1 serving
- Zesty Honey Kale 1 serving
Snack
- Peach and Blueberry Parfait 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse 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