for Muscle Building and Weight Gain
Here's a 7-day sample week averaging 38g net carbs a day. Build your own day below, or jump to the full week.
Egg-Stuffed Avocado 1 serving
Yogurt with Cucumber & Lox 1 serving
Italian Tuna Tomato Salad 2 servings
Peanut Butter & Celery 1 serving
Cheesy Meatballs 2 servings
Stir-Fried Kale with Red Bell Pepper 1 serving
This 3500 Calorie Keto Meal Plan averages 38g net carbs a day over seven days (63g total carbs, including 25g of fiber, which doesn't count toward net carbs). It gives you three meals and a snack a day, averaging 3,463 Calories with 250g fat and 245g protein. That's classic high-fat keto, with 65% of Calories from fat.
Avocado and Tomato Tuna Salad 1
serving
Keto protein shake 1
shake
Sage and Parsley Chicken Breast 1
serving
Cold Asparagus with Curry Dip 1 ½
serving
Salmon Wrapped Avocado 1
serving
Garlic Omelet 2 ½
serving
Scrambled eggs 1
large egg
Smoked Salmon and Cucumber Salad 4
serving
Panfried steak with garlic butter 1 ½
steak
Shaved Fennel Salad Recipe ½
serving
Paleo Avocado Tuna Salad 1
serving
Hummus Eggs 3
serving Salmon Wrapped Avocado 1
serving
Heirloom Tomato Basil Mozzarella Salad 1
serving Sage and Parsley Chicken Breast 1
serving Cold Asparagus with Curry Dip 1 ½
serving
Tuna Salad 2
serving
Scrambled Eggs and Fried Salami 2
serving
Peach and Peanut Butter Snack ½
serving Smoked Salmon and Cucumber Salad 4
serving
Lamb au Poivre 1
serving
Simple Arugula and Cherry Tomato Salad 1
serving
Creamy Peanut Butter Shake 1
shake
Tomatillo and Avocado Scramble 3
serving Avocado and Tomato Tuna Salad 1
serving Keto protein shake 1
shake Panfried steak with garlic butter 1 ½
steak Shaved Fennel Salad Recipe ½
serving
Chicken and Avocado Salad 1
serving Garlic Omelet 2 ½
serving Scrambled eggs 1
large egg Smoked Salmon and Cucumber Salad 4
serving
Feta and Spinach Hamburger Patties 2
serving
Proscuitto Wrapped Asparagus 8
spears Tuna Salad 2
serving Scrambled Eggs and Fried Salami 1
serving Creamy Peanut Butter Shake 1
shake
Tuna Apple Salad 1
serving
Mushroom Carpaccio with Pecorino Toscano 1
serving Panfried steak with garlic butter 1 ½
steak Shaved Fennel Salad Recipe ½
serving Chicken and Avocado Salad 1
servingThe Keto plan cuts net carbs from 339g to 38g a day and raises fat from 131g to 250g. Our 7-day keto plans keep net carbs to 50g a day or less. This one averages 38g.
| Daily average | Keto plan | Standard plan |
|---|---|---|
| Calories | 3,463 | 3,424 |
| Net carbs | 38g | 339g |
| Total carbs | 63g | 406g |
| Fat | 250g | 131g |
| Protein | 245g | 195g |
| Fiber | 25g | 67g |
Want a little less? See the 3400 Calorie Keto Meal Plan.
See all our Keto meal plans. Not following a specific diet? See the 3500 Calorie Meal Plan.
3500 Calorie Vegan Meal Plan Plants only, no animal products
3500 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
3500 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
3500 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
3500 Calorie Low Carb Meal Plan 218g carbs a day or less, 25% of Calories
3500 Calorie Low Fat Meal Plan 116g fat a day or less, 30% of Calories
3500 Calorie High Protein Meal Plan At least 263g protein a day, 30% of Calories
3500 Calorie Gluten Free Meal Plan Every meal free of gluten
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more