1800 Calorie Keto Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated septiembre de 2026.

What is an 1800 calorie keto meal plan?

An 1800 calorie keto meal plan is a seven-day menu where each day adds up to about 1800 kcal (within 50). This one averages 117 g protein a day over 4 meals.

1800

kcal a day

117

g protein a day

29

g protein a meal

7

days

Generado por Mealyno a partir de fórmulas publicadas. No revisado por un médico ni por un dietista. Detalles

Día 1

1800 kcal · 112 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Avocado and Bacon350g 2 alternativas Avocado and Poached Eggs on Greens340g · 510 kcal · 22 g P Keto Omelet with Spinach and Cheddar320g · 510 kcal · 30 g P	350g	500	25	6	42
AlmuerzoGrilled Chicken Salad with Olive Oil Dressing400g 2 alternativas Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P Leftover Baked Salmon and Broccoli400g · 550 kcal · 40 g P	400g	550	40	10	39
CenaBaked Salmon with Asparagus and Butter420g 2 alternativas Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Chicken Thighs with Garlic Broccoli and Olive Oil420g · 600 kcal · 55 g P	420g	600	45	6	44
SnackMacadamia Nuts25g 2 alternativas Almonds25g · 150 kcal · 5 g P Mixed Olives60g · 150 kcal · 1 g P	25g	150	2	0	16
Total		1800	112	22	141

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

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Día 2

1800 kcal · 126 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoKeto Omelet with Spinach and Cheddar Cheese320g 2 alternativas Fried Eggs with Sausage Links230g · 480 kcal · 24 g P Mushroom and Feta Omelet310g · 490 kcal · 28 g P	320g	480	28	4	39
AlmuerzoTuna Salad Lettuce Wraps with Mayonnaise350g 2 alternativas Grilled Chicken Salad with Caesar Dressing350g · 520 kcal · 40 g P Grilled Chicken Salad with Olive Oil Dressing400g · 520 kcal · 45 g P	350g	520	38	7	38
CenaRibeye Steak with Garlic Butter and Broccoli450g 2 alternativas Beef Stir-fry with Broccoli and Soy Sauce350g · 650 kcal · 45 g P Pan-Seared Halibut with Garlic Butter and Zucchini Noodles450g · 650 kcal · 60 g P	450g	650	50	9	46
SnackString Cheese50g 2 alternativas Almonds25g · 150 kcal · 5 g P Hard Boiled Eggs100g · 140 kcal · 12 g P	50g	150	10	1	12
Total		1800	126	21	135

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 3

1800 kcal · 115 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt Bowl with Chia Seeds and Almonds300g 2 alternativas Greek Yogurt Keto Bowl with Chia Seeds280g · 450 kcal · 24 g P Scrambled Eggs with Avocado and Bacon250g · 450 kcal · 22 g P	300g	450	24	10	35
AlmuerzoTurkey and Cheese Roll-Ups with Cucumber Slices380g 2 alternativas Sliced Turkey and Swiss Roll-Ups with Mayo300g · 530 kcal · 40 g P Grilled Chicken Salad with Caesar Dressing350g · 520 kcal · 40 g P	380g	530	42	7	37
CenaBaked Cod with Olive Oil and Roasted Zucchini480g 2 alternativas Baked Cod with Lemon Butter and Cauliflower Mash520g · 660 kcal · 50 g P Baked Salmon with Garlic Herb Butter and Broccoli500g · 690 kcal · 50 g P	480g	670	48	12	48
SnackMixed Olives60g 2 alternativas Almonds25g · 150 kcal · 5 g P Macadamia Nuts25g · 150 kcal · 2 g P	60g	150	1	1	16
Total		1800	115	30	136

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 4

1800 kcal · 113 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Mushrooms and Butter330g 2 alternativas Mushroom and Feta Omelet310g · 490 kcal · 28 g P Fried Eggs with Sausage Links230g · 480 kcal · 24 g P	330g	490	22	6	42
AlmuerzoGrilled Chicken Salad with Olive Oil Dressing400g 2 alternativas Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P Leftover Baked Salmon and Broccoli400g · 550 kcal · 40 g P	400g	550	40	10	39
CenaPork Chops with Cauliflower Mash and Butter430g 2 alternativas Baked Pork Chops with Cauliflower Mash400g · 610 kcal · 48 g P Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P	430g	610	46	10	43
SnackAlmonds25g 2 alternativas Macadamia Nuts25g · 150 kcal · 2 g P Mixed Olives60g · 150 kcal · 1 g P	25g	150	5	3	13
Total		1800	113	29	137

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 5

1800 kcal · 115 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoKeto Omelet with Spinach and Cheddar Cheese320g 2 alternativas Fried Eggs with Sausage Links230g · 480 kcal · 24 g P Mushroom and Feta Omelet310g · 490 kcal · 28 g P	320g	480	28	4	39
AlmuerzoBaked Salmon with Asparagus and Butter420g 2 alternativas Leftover Pan-Seared Lamb Chops380g · 600 kcal · 45 g P Cobb Salad with Chicken, Egg, and Ranch450g · 610 kcal · 46 g P	420g	600	45	6	44
CenaGround Beef Stir-Fry with Cabbage and Sesame Oil410g 2 alternativas Baked Cod with Olive Oil and Zucchini Noodles480g · 570 kcal · 48 g P Baked Salmon with Asparagus300g · 570 kcal · 40 g P	410g	570	40	10	41
SnackPecan Halves20g 2 alternativas Almonds25g · 150 kcal · 5 g P Macadamia Nuts25g · 150 kcal · 2 g P	20g	150	2	2	15
Total		1800	115	22	139

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 6

1800 kcal · 122 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Avocado and Bacon350g 2 alternativas Avocado and Poached Eggs on Greens340g · 510 kcal · 22 g P Keto Omelet with Spinach and Cheddar320g · 510 kcal · 30 g P	350g	500	25	6	42
AlmuerzoTuna Salad Lettuce Wraps with Mayonnaise350g 2 alternativas Grilled Chicken Salad with Caesar Dressing350g · 520 kcal · 40 g P Grilled Chicken Salad with Olive Oil Dressing400g · 520 kcal · 45 g P	350g	520	38	7	38
CenaRibeye Steak with Garlic Butter and Broccoli450g 2 alternativas Beef Stir-fry with Broccoli and Soy Sauce350g · 650 kcal · 45 g P Pan-Seared Halibut with Garlic Butter and Zucchini Noodles450g · 650 kcal · 60 g P	450g	650	50	9	46
SnackString Cheese40g 2 alternativas Almonds22g · 130 kcal · 4 g P Pumpkin Seeds25g · 130 kcal · 7 g P	40g	130	9	1	10
Total		1800	122	23	136

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 7

1800 kcal · 113 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt Bowl with Chia Seeds and Almonds300g 2 alternativas Greek Yogurt Keto Bowl with Chia Seeds280g · 450 kcal · 24 g P Scrambled Eggs with Avocado and Bacon250g · 450 kcal · 22 g P	300g	450	24	10	35
AlmuerzoTurkey and Cheese Roll-Ups with Cucumber Slices380g 2 alternativas Sliced Turkey and Swiss Roll-Ups with Mayo300g · 530 kcal · 40 g P Grilled Chicken Salad with Caesar Dressing350g · 520 kcal · 40 g P	380g	530	42	7	37
CenaPork Chops with Cauliflower Mash and Butter430g 2 alternativas Baked Pork Chops with Cauliflower Mash400g · 610 kcal · 48 g P Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P	430g	610	46	10	43
SnackMixed Olives80g 2 alternativas Black Olives and Feta Snack Bowl100g · 210 kcal · 5 g P Mixed Almonds and Pecans35g · 210 kcal · 5 g P	80g	210	1	2	22
Total		1800	113	29	137

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Calories and protein, day by day

ProteínasCarbohidratosGrasas

La altura de la barra son las kcal del día repartidas en proteínas, carbohidratos y grasas. Las cifras bajo cada barra son los gramos de proteína.

Macros diarios medios

targeting 1800 kcal (±50)

Proteínas116.6g

Carbohidratos25.1g

Grasas137.3g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Lista de la compra

Agrupada por secciones del supermercado. Las cantidades son para los 7 días completos.

Proteínas

Eggs24 units
Bacon300g
Chicken breast600g
Salmon fillets500g
Ribeye steak500g
Canned tuna400g
Cod fillets500g
Ground beef450g
Pork chops500g
Deli turkey slices300g

Frutas y verduras

Avocados4 units
Mixed salad greens400g
Asparagus400g
Broccoli600g
Spinach300g
Mushrooms200g
Zucchini400g
Cucumbers300g
Cauliflower800g
Cabbage300g

Lácteos

Cheddar cheese300g
Greek yogurt (full fat)500g
Butter250g
String cheese200g

Despensa

Olive oil300ml
Mayonnaise200g
Sesame oil50ml
Macadamia nuts100g
Almonds100g
Pecan halves100g
Chia seeds50g
Mixed olives200g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1800 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1800 calorie keto meal plan for weight loss. Whether 1800 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This 1800 kcal meal plan provides an average of 117 grams of daily protein for adults who want to maintain their weight. The diet level fits many people with moderate daily activity levels. It may suit you well if you need a middle calorie target each day. Larger adults or very active persons might find this energy level too low for their needs. Carbohydrates stay very low because most calories come from fat and protein sources. You will find that the setup keeps your food choices steady and simple throughout the week. Anyone who likes structured eating will appreciate the clear layout of the schedule.

What a day looks like

Your 7 days are split evenly into 4 daily meals across the entire week. Day one begins with scrambled eggs with avocado and bacon for breakfast. Lunch features a grilled chicken salad with olive oil dressing. Dinner brings baked salmon with asparagus and butter to the table. A simple snack of macadamia nuts finishes the daily food routine. Top protein choices like ribeye steak with garlic butter and broccoli appear often. Other days include pork chops with cauliflower mash and butter, plus baked cod with olive oil and roasted zuchinni. You also get turkey and cheese roll ups with cucumber slices.

How to use it

Read the shopping list carefully before you buy any food items for the week. Batch cooking helps you save time when you prepare multiple meals in advance. You can swap any protein with a similar option from the top protein meals list. Add extra low carbohydrate vegetables to your plate if you feel hungry between meals. Keep track of your daily portions to match the targets set out in the schedule. The layout ensures you eat 4 meals every single day without any guesswork. Proper food storage keeps your cooked items fresh until you are ready to eat. Enjoy your meals and follow the simple steps for the best daily routine.

Read through the full shopping list before you buy your food items.
Cook larger batches of your meals to save time during the week.
Swap your protein choices using the top meals list when you need variety.
Add extra green vegetables to your plate if you feel hungry between meals.

Leer el aviso completo

Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.

Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.

Mealyno nunca recomienda un objetivo de calorías por debajo de tu tasa metabólica basal (BMR) calculada, la energía mínima que necesita tu cuerpo en reposo completo. Incluso el ajuste de pérdida de peso más agresivo se limita a ese mínimo.

Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generado: septiembre de 2026

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