3400 Calorie Low Fat Meal Plan

for Muscle Building and Weight Gain

Here's a 7-day sample week with 29% of Calories from fat. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 3400 Calorie Low Fat Meal Plan

This 3400 Calorie Low Fat Meal Plan gets 29% of its Calories from fat, about 108g fat a day over seven days. It gives you three meals and a snack a day, averaging 3,390 Calories with 292g protein and 344g carbs (including 59g of fiber).

Use this 7-day low fat plan in my account

How It Differs from the Standard 3400 Calorie Plan

The Low Fat plan cuts fat from 131g to 108g a day and raises protein from 241g to 292g. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 113g of fat or less at 3,400 Calories. This one averages 108g (29%).

Daily averageLow Fat planStandard plan
Calories3,3903,378
Fat108g131g
Protein292g241g
Carbs344g350g
Net carbs285g288g
Fiber59g61g

Want a little less or more? See the 3300 Calorie Low Fat Meal Plan or the 3500 Calorie Low Fat Meal Plan.

See all our Low Fat meal plans. Not following a specific diet? See the 3400 Calorie Meal Plan.

Browse Other 3400 Calorie Diet Plans