3420 Calorie Low Carb 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 Carb diet, a dietary approach that minimizes sugar and starch intake, favoring protein and healthy fats to support weight management and energy levels.
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 low-carb diet, this calorie target can help you manage your carbohydrate intake while ensuring you meet your nutritional needs. 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
Cottage Cheese, Spinach, and Tomato Omelet 2 servings
Vanilla Walnut Blueberry Yogurt 1 serving
Lunch
Cucumber Avocado Salad with Tuna 1 serving
Chocolate Protein Omega Shake 1 serving
Dinner
Sun-Dried Stuffed Chicken Breast 2 servings
Easy Tossed Salad 1 serving
Complete Seven Day 3420 Calorie Low Carb Meal Plan
Here's a sample Low Carb meal plan with daily averages of 3156 Calories, 253g protein, 158g fat, and 208g carbs (155g 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
- 3156
- Average Carbs
- 208g
- Average Fat
- 158g
- Average Proteins
- 253g
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Day 1
Breakfast
Pecans 1 ½
ounce
Lunch
Almond Butter Berry Protein Smoothie 1 ½
smoothie
Summer Pepper and Tomato Salad ½
serving
Dinner
Tuna Steak with Salsa 1
serving
Edamame Sesame Bowl 1
serving
Snack
Tomato & Basil Salad ½
serving
Day 2
Breakfast
Peanut Butter Protein Oats 2
serving
Lunch
Paleo Avocado Chicken Salad 1
serving
Protein-boosted Yogurt 1
serving
Dinner
Curry Cauliflower ½
serving
Green Bean Healthy Tuna Salad 4 ½
serving
Snack
Protein Yogurt and Blueberries 1
serving
Day 3
Breakfast
- Peanut Butter Protein Oats 2
serving
Peanut Butter Toast 1
slices
Lunch
- Almond Butter Berry Protein Smoothie 1 ½
smoothie
- Summer Pepper and Tomato Salad ½
serving
Dinner
- Tuna Steak with Salsa 1
serving
- Edamame Sesame Bowl 1
serving
Snack
Day 4
Breakfast
Strawberry Protein Smoothie 1 ½
smoothie
Lunch
Kale White Bean and Pesto Salad 1
serving- Protein-boosted Yogurt 1
serving
Dinner
- Curry Cauliflower ½
serving
- Green Bean Healthy Tuna Salad 4 ½
serving
Snack
- Tomato & Basil Salad ½
serving
Day 5
Breakfast
- Peanut Butter Protein Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
Almonds and Blueberries Yogurt Snack 2 ½
serving
Arugula Pine Nut Salad ½
serving
Dinner
- Tuna Steak with Salsa 1
serving
Balsamic Sautéed Spinach ½
serving
Snack
- Protein Yogurt and Blueberries 1
serving
Day 6
Breakfast
- Pecans 1 ½
ounce
Lunch
- Almond Butter Berry Protein Smoothie 1 ½
smoothie
Bean Sprout and Spinach Salad 1
serving
Dinner
- Curry Cauliflower ½
serving
- Green Bean Healthy Tuna Salad 4 ½
serving
Snack
- Tomato & Basil Salad ½
serving
Day 7
Breakfast
- Peanut Butter Protein Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
- Paleo Avocado Chicken Salad 1
serving
- Protein-boosted Yogurt 1
serving
Dinner
- Tuna Steak with Salsa 1
serving
- Edamame Sesame Bowl 1
serving
Snack
- Protein Yogurt and Blueberries 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