3500 Calorie Low Fat 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 Fat diet, focusing on reducing fat intake in favor of fruits, vegetables, and grains to promote heart health and aid in weight control.
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-fat diet, this calorie target can help you reduce fat intake while ensuring you receive balanced nutrition. Our planner is designed to provide you with nutrient-dense meals that fuel your workouts, support recovery, and keep you on track.
Today's Meal Plan
Breakfast
- 1000 Calorie Shake
1 shake
- Toast with Tomato, Onion, & Hummus
1 serving
Lunch
- Apple Walnut Parfait
1 serving
- Waldorf-ish Salad
1 serving
Dinner
- Easy Chili
3 servings
- Pinto Bean salad
1 serving
Example Seven Day Plan
Here's a sample Low Fat meal plan with daily averages of 3474 Calories, 251g protein, 128g fat, and 364g carbs (296g 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.
Day 1
Breakfast
- Cinnamon Apple Protein Oatmeal 2 serving
- Peanut Butter Toast 1 slices
Lunch
- 1000 Calorie Shake 1 shake
- Strawberries 1 cup
Dinner
- Tuna Steak with Salsa 1 serving
- Zesty Honey Kale 1 serving
Snack
- Peach and Blueberry Parfait 1 serving
Day 2
Breakfast
- Pumpkin Pecan Oatmeal 1 serving
- Bacon 3 strips
Lunch
- Smashed White Bean and Avocado Sandwich 1 serving
- Protein-boosted Yogurt 1 serving
Dinner
- Chicken Breast with Rice 0.5 serving
Snack
- Apple Walnut Parfait 1 serving
Day 3
Breakfast
- Cinnamon Raisin Protein Oatmeal 2 serving
Lunch
- Banana oatmeal smoothie 1 shake
- Lemon Parmesan Salad 1 salad
Dinner
- Tuna Steak with Salsa 1 serving
- Zesty Honey Kale 1.5 serving
Snack
- Protein Yogurt and Blueberries 1 serving
Day 4
Breakfast
- Cinnamon Apple Protein Oatmeal 2 serving
- Peanut Butter Toast 1 slices
Lunch
- 1000 Calorie Shake 1 shake
- Strawberries 0.5 cup
Dinner
- Fruit & Fiber Chicken Salad 1 serving
- Edamame Sesame Bowl 1.5 serving
Snack
- Apple Walnut Parfait 1 serving
Day 5
Breakfast
- Cinnamon Raisin Protein Oatmeal 2 serving
Lunch
- Smashed White Bean and Avocado Sandwich 1 serving
- Protein-boosted Yogurt 1 serving
Dinner
- Chicken Breast with Rice 0.5 serving
Snack
- Protein Yogurt and Blueberries 1 serving
Day 6
Breakfast
- Pumpkin Pecan Oatmeal 1 serving
- Cucumber Avocado Toast 1 serving
Lunch
- 1000 Calorie Shake 1 shake
- Strawberries 1 cup
Dinner
- Tuna Steak with Salsa 1 serving
- Zesty Honey Kale 1 serving
Snack
- Apple Walnut Parfait 1 serving
Day 7
Breakfast
- Cinnamon Raisin Protein Oatmeal 2 serving
Lunch
- Smashed White Bean and Avocado Sandwich 1 serving
- Yogurt with Almonds & Honey 1.5 serving
Dinner
- Fruit & Fiber Chicken Salad 1 serving
- Edamame Sesame Bowl 1.5 serving
Snack
- Protein Yogurt and Blueberries 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse 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