Sample 3500 Calorie Per Day Low Carb Diet Plan

This 3500 calorie low-carb meal plan is for someone who is probably trying to gain some mass, but at a lower body weight while minimizing the number of total carbohydrates they are consuming.  Maybe Keto is not for you, but you still want to eat low-carb.  Read On!

Eating enough food is crucial to gaining weight, but can be difficult when trying to eat low-carb foods. Most hard gainers who think they have a hard time gaining mass are simply not eating enough food to support mass gain. You can use our calorie intake calculator to get an idea of your daily caloric burn, then you can begin by adding 500 to 1000 calories to that number.

Most times you will need to consume a 3000 calorie diet or a 4000 calorie diet in order to achieve some weight gain.  Most of the carbs in this low-carb diet plan will come from fruits and vegetables while limiting carbs from sugars and grains.

Sample 3500 Calorie Per Day Low Carb Diet / Meal Plan

Breakfast

  • 3 Whole Eggs + 5 Egg Whites
  • 4 Slices of Bacon
  • 1-2 tbsp natural peanut butter

Snack

  • 2 Scoops of Whey Protein
  • 12 oz coconut milk or almond milk
  • 1c Broccoli
  • 2 tbsp natural peanut butter

Lunch

  • 6-8 oz of lean meat (sirloin, chicken, tuna)
  • 2c Broccoli
  • 1 sweet potato
  • 1Tbsp Butter or Coconut Oil

Snack

  • 2 Scoops of Whey Protein
  • 12 oz coconut milk
  • 2 tbsp natural peanut butter

Dinner

  • 6-8 oz grilled fish
  • 2c steamed veggies
  • 1-2 Tbsp Coconut Oil

Bedtime Snack

  • 2 Scoops of Whey Protein
  • 12 oz coconut milk
  • 1-2 tbsp natural peanut butter

This sample 3500 calorie low-carb meal plan will have you eating six meals per day. If you can't eat six times per day, it is not a problem if you need to stuff these into 3 or 4 meals. Also, if you're currently eating somewhere around 2000 calories, you may want to gradually increase your caloric intake to prevent fat gain.

The only real way to pack on some mass is to eat more food. Our goal is to maximize muscle mass and minimize fat gain so you should be looking to gain around 1lb to 1.5lbs per week.  Eating low-carb can be tough, so hopefully this low-carb 3500 calorie per day plan will help you plan out your meals and reach your goals.

Anonymous