3090 Calorie Meal Plan for Muscle Building and Weight Gain

Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, and grocery lists. Create your meal plan right here in seconds.

Whether you're looking to gain muscle, increase weight, or maintain your current physique, a 3090 calorie meal plan might be what you need to reach your goals. Our planner is designed to provide you with nutrient-dense meals that fuel your workouts, support recovery, and keep you on track.

Example Seven Day Plan

Here's a sample meal plan with daily averages of 3081 Calories, 211g protein, 122g fat, and 311g carbs (259g 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.

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