3420 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 3420 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
Pumpkin Pie Spiced Waffles 2 servings
Chocolate Coconut Protein Shake 1 shake
Lunch
Paleo Avocado Chicken Salad 2 servings
Stuffed Avocado 1 stuffed avocado half
Dinner
Pan Fried Steak 1 serving
Peppers Cucumber & Avocado Salad 1 serving
Complete Seven Day 3420 Calorie Keto Meal Plan
Here's a sample Keto meal plan with daily averages of 3044 Calories, 268g protein, 185g fat, and 74g carbs (51g 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.
Plan Summary
- Total Days
- 7
- Average Calories
- 3044
- Average Carbs
- 74g
- Average Fat
- 185g
- Average Proteins
- 268g
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Day 1
Breakfast
Ham and Asparagus Fritatta 2
serving
Keto protein shake 1
shake
Lunch
Classic Tuna Salad 1 ½
serving
Protein-boosted Yogurt 1
serving
Dinner
Sage and Parsley Chicken Breast 1
serving
Easy Sautéed Spinach 1
recipe
Snack
Summer Pepper and Tomato Salad 1
serving
Day 2
Breakfast
- Protein-boosted Yogurt 1
serving
Lunch
Paleo Avocado Tuna Salad (Tuna in Oil) 1
serving
Vanilla Greek Yogurt 6
oz
Dinner
- Sage and Parsley Chicken Breast 1
serving
Sautéed Spinach with Pine Nuts ½
serving
Snack
Berry Shake 1
serving
Day 3
Breakfast
Egg, Avocado, and Bacon Scramble 1
serving- Protein-boosted Yogurt 1
serving
Lunch
Chicken and avocado salad 1
serving- Chocolate Coconut Protein Shake 1
shake
Dinner
- Sage and Parsley Chicken Breast 1
serving
Sautéed Mushrooms 1 ½
serving
Snack
Cottage Cheese and Avocado 1
serving
Day 4
Breakfast
- Ham and Asparagus Fritatta 2
serving
Bacon 1
strips
Lunch
Chicken Celery Sticks 1 ½
serving- Protein-boosted Yogurt 1
serving
Dinner
- Sage and Parsley Chicken Breast 1
serving
- Easy Sautéed Spinach 1
recipe
Snack
Avocado 1
avocado
Day 5
Breakfast
- Protein-boosted Yogurt 1
serving
Lunch
- Paleo Avocado Tuna Salad (Tuna in Oil) 1
serving
- Vanilla Greek Yogurt 6
oz
Dinner
- Sage and Parsley Chicken Breast 1
serving
- Sautéed Mushrooms 1 ½
serving
Snack
- Summer Pepper and Tomato Salad 1
serving
Day 6
Breakfast
- Egg, Avocado, and Bacon Scramble 1
serving
- Protein-boosted Yogurt 1
serving
Lunch
- Chicken and avocado salad 1
serving
- Chocolate Coconut Protein Shake 1
shake
Dinner
- Sage and Parsley Chicken Breast 1
serving
- Easy Sautéed Spinach 1
recipe
Snack
- Cottage Cheese and Avocado 1
serving
Day 7
Breakfast
- Protein-boosted Yogurt 1
serving
Lunch
- Paleo Avocado Tuna Salad (Tuna in Oil) 1
serving
- Vanilla Greek Yogurt 6
oz
Dinner
- Sage and Parsley Chicken Breast 1
serving
- Sautéed Mushrooms 1 ½
serving
Snack
- Summer Pepper and Tomato Salad 1
serving
Browse Other 3420 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