3430 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 3430 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
Ham and Veggie Omelet 1 serving
Lunch
Spicy Tuna Salad 2 servings
Tofu "Ricotta" 1 serving
Dinner
Salmon with Hoisin, Orange and Bok Choy 3 servings
Sea Salt Edamame 1 serving
Complete Seven Day 3430 Calorie Low Carb Meal Plan
Here's a sample Low Carb meal plan with daily averages of 3139 Calories, 250g protein, 159g fat, and 208g carbs (158g 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
- 3139
- Average Carbs
- 208g
- Average Fat
- 159g
- Average Proteins
- 250g
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Day 1
Breakfast
Protein Power Oats 2
serving
Peanut Butter Toast 1
slices
Lunch
Yogurt with Avocado & Basil 2
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- Peanut Butter Toast 1
slices
Lunch
Coconut Milk Protein Shake 1 ½
shake
Arugula Pine Nut Salad ½
serving
Dinner
Curry Cauliflower ½
serving
Green Bean Healthy Tuna Salad 4 ½
serving
Snack
Protein Yogurt and Blueberries 1
serving
Day 3
Breakfast
Pecans 1 ½
ounce
Lunch
Strawberry Protein Smoothie 1 ½
smoothie
Arugula Salad with Grapefruit dressing ½
serving
Dinner
- Tuna Steak with Salsa 1
serving
- Edamame Sesame Bowl 1
serving
Snack
- Tomato & Basil Salad ½
serving
Day 4
Breakfast
- Peanut Butter Protein Oats 2
serving
Lunch
Almonds and Blueberries Yogurt Snack 2 ½
serving- Arugula Pine Nut Salad ½
serving
Dinner
- Curry Cauliflower ½
serving
- Green Bean Healthy Tuna Salad 4 ½
serving
Snack
- Protein Yogurt and Blueberries 1
serving
Day 5
Breakfast
- Peanut Butter Protein Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
Oatmeal banana protein shake 1
shake
Protein-boosted Yogurt 1
serving
Dinner
- Tuna Steak with Salsa 1
serving
- Edamame Sesame Bowl 1
serving
Snack
- Tomato & Basil Salad ½
serving
Day 6
Breakfast
No-Bake Apple "Cookies" 1
Slice
Lunch
- Coconut Milk Protein Shake 1 ½
shake
- Arugula Pine Nut Salad ½
serving
Dinner
- Curry Cauliflower ½
serving
- Green Bean Healthy Tuna Salad 4 ½
serving
Snack
- Protein Yogurt and Blueberries 1
serving
Day 7
Breakfast
- Protein Power Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
- Protein Yogurt and Blueberries 1
serving
Avocado Tomato Salad 1
bowl
Dinner
- Tuna Steak with Salsa 1
serving
- Edamame Sesame Bowl 1
serving
Snack
- Tomato & Basil Salad ½
serving
Browse Other 3430 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