3500 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 3500 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
Smoked Salmon and Egg Tortilla 2 servings
Protein-boosted Yogurt 1 serving
Lunch
Sesame Tuna Salad 2 servings
Green Pineapple Piña Colada Smoothie 1 smoothie
Dinner
One Pan Roasted Chicken & Veggies 3 servings
Complete Seven Day 3500 Calorie Low Carb Meal Plan
Here's a sample Low Carb meal plan with daily averages of 3312 Calories, 245g protein, 172g fat, and 225g carbs (172g 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
- 3312
- Average Carbs
- 225g
- Average Fat
- 172g
- Average Proteins
- 245g
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Day 1
Breakfast
Peanut Butter Protein Oats 2
serving
Peanut Butter Toast 1
slices
Lunch
Coconut Milk Protein Shake 1 ½
shake
Simple Avocado and Cranberry Salad 1
serving
Dinner
Tuna Steak with Salsa 1
serving
Edamame Sesame Bowl 1
serving
Snack
Day 2
Breakfast
- Protein-boosted Yogurt 1
serving
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 3
Breakfast
Protein Power Oats 2
serving- Peanut Butter Toast 1
slices
Lunch
Red Eye Protein Parfait 1
serving
Quick and Easy Low Carb Caprese Salad 1
serving
Dinner
- Tuna Steak with Salsa 1
serving
Green salad 1 ½
serving
Snack
Protein Yogurt and Blueberries 1
serving
Day 4
Breakfast
Pumpkin Pecan Oatmeal 1
serving
Pecans 1
ounce
Lunch
Oatmeal banana protein shake 1
shake
Tuna in Cucumber Cups 1
serving
Dinner
Sea Salt Edamame 1
serving
Snack
- Protein Yogurt and Blueberries 1
serving
Day 5
Breakfast
- Pecans 1 ½
ounce
Lunch
Smashed White Bean and Avocado Sandwich 1
serving
Tofu "Ricotta" 1 ½
serving
Dinner
Seared Chicken with Caprese-Style Salsa 1
serving
Green Beans with Tomato, Garlic, and Pine Nuts 1 ½
serving
Snack
Berry Shake 1
serving
Day 6
Breakfast
- Peanut Butter Protein Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
- Coconut Milk Protein Shake 1 ½
shake
- Simple Avocado and Cranberry Salad 1
serving
Dinner
- Curry Cauliflower ½
serving
- Green Bean Healthy Tuna Salad 4 ½
serving
Snack
Day 7
Breakfast
- Protein Power Oats 2
serving
- Peanut Butter Toast 1
slices
Lunch
Big PB&J Sandwich ½
sandwich- 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 3500 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