3400 Calorie Keto 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 Keto diet, a low-carb, high-fat approach designed to induce ketosis, where your body efficiently burns fat for fuel, leading to potential weight loss and enhanced energy.
Whether you're looking to gain muscle, increase weight, or maintain your current physique, a 3400 calorie meal plan might be what you need to reach your goals. For those following a ketogenic diet, this calorie target can help you stay in ketosis while enjoying nutrient-dense, low-carb meals. 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
- Eggs with Onion and Green Pepper
6 servings
- Oranges
1 fruit
Lunch
- Salmon Wrapped Avocado
1 serving
- Simple Avocado and Cranberry Salad
1 serving
Dinner
- Cheesy Meatballs
2 servings
- Spinach & Avocado Soup
1 serving
Example Seven Day Plan
Here's a sample Keto meal plan with daily averages of 2953 Calories, 251g protein, 185g fat, and 71g carbs (47g 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
- Egg, Avocado, and Bacon Scramble 1 serving
- Protein-boosted Yogurt 1 serving
Lunch
- Salmon Wrapped Avocado 1 serving
- Quick and Easy Low Carb Caprese Salad 0.5 serving
Dinner
- Sage and Parsley Chicken Breast 1 serving
- Sautéed Garlic Spinach 1.5 serving
Snack
- Berry Shake 1 serving
Day 2
Breakfast
- Eggs, Cheese, Turkey Sausage Omelet 1 omelet
- Protein-boosted Yogurt 1 serving
Lunch
- Chicken and avocado salad 1 serving
- Chocolate Coconut Protein Shake 1 shake
Dinner
- Sage and Parsley Chicken Breast 1 serving
- Easy Sautéed Spinach 1 recipe
Snack
- Avocado 1 avocado
Day 3
Breakfast
- Protein-boosted Yogurt 1 serving
Lunch
- Paleo Avocado Tuna Salad (Tuna in Oil) 1 serving
- Vanilla Greek Yogurt 6 oz
Dinner
- Sage and Parsley Chicken Breast 1 serving
- Brussels Sprout Slaw 1.5 serving
Snack
- Summer Pepper and Tomato Salad 1 serving
Day 4
Breakfast
- Ham and Asparagus Fritatta 2 serving
- Keto protein shake 1 shake
Lunch
- Chicken Celery Sticks 1.5 serving
- Protein-boosted Yogurt 1 serving
Dinner
- Cheesy-Crust Skillet Pizza 1 serving
- Cauliflower and Tahini 0.5 serving
Snack
- Avocado 1 avocado
Day 5
Breakfast
- Protein-boosted Yogurt 1 serving
Lunch
- Salmon Wrapped Avocado 1 serving
- Quick and Easy Low Carb Caprese Salad 0.5 serving
Dinner
- Sage and Parsley Chicken Breast 1 serving
- Brussels Sprout Slaw 1 serving
Snack
- Paleo Avocado Tuna Salad (Tuna in Oil) 1 serving
Day 6
Breakfast
- Egg, Avocado, and Bacon Scramble 1 serving
- Protein-boosted Yogurt 1 serving
Lunch
- Keto Avocado Pepperoni Salad 1 serving
- Protein-boosted Yogurt 1 serving
Dinner
- Sage and Parsley Chicken Breast 1 serving
- Sautéed Garlic Spinach 1.5 serving
Snack
- Summer Pepper and Tomato Salad 1 serving
Day 7
Breakfast
- Protein-boosted Yogurt 1 serving
Lunch
- Chicken and avocado salad 1 serving
- Chocolate Coconut Protein Shake 1 shake
Dinner
- Sage and Parsley Chicken Breast 1 serving
- Lebanese Tomato and Onion Salad 1.5 serving
Snack
- Almond Butter & Celery 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