1900 Calorie Low-Carb Meal Plan

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

What is a 1900 calorie low-carb meal plan?

A 1900 calorie low-carb meal plan is a seven-day menu where each day adds up to about 1900 kcal (within 50). This one averages 130 g protein a day over 4 meals.

1900

kcal a day

130

g protein a day

32

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

1900 kcal · 130 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Spinach and Avocado350g 2 alternativas Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P Greek Yogurt Keto Bowl with Chia Seeds280g · 450 kcal · 24 g P	350g	450	24	8	36
AlmuerzoGrilled Chicken Salad with Olive Oil Dressing400g 2 alternativas Chicken Caesar Salad without Croutons400g · 550 kcal · 48 g P Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P	400g	550	48	11	35
SnackMixed Almonds and Walnuts35g 2 alternativas Brazil Nuts30g · 200 kcal · 4 g P Brazil Nuts and Pecans30g · 200 kcal · 3 g P	35g	200	6	1	19
CenaBaked Salmon with Roasted Broccoli and Butter450g 2 alternativas Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P Baked Meatballs with Tomato Sauce and Mozzarella450g · 700 kcal · 50 g P	450g	700	52	15	48
Total		1900	130	35	138

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

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Día 2

1900 kcal · 129 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt with Chia Seeds and Raspberries300g 2 alternativas Fried Eggs with Sliced Avocado280g · 400 kcal · 18 g P Omelette with Cheese and Mushrooms250g · 400 kcal · 20 g P	300g	400	22	15	28
AlmuerzoTuna Salad Stuffed Bell Peppers380g 2 alternativas Grilled Chicken Salad with Olive Oil Dressing350g · 500 kcal · 40 g P Leftover Beef Stir-fry230g · 500 kcal · 40 g P	380g	500	42	13	31
SnackSliced Cucumber with Cream Cheese250g 2 alternativas Brazil Nuts30g · 200 kcal · 4 g P Brazil Nuts and Pecans30g · 200 kcal · 3 g P	250g	200	5	5	18
CenaBeef Steak with Garlic Butter and Asparagus500g 2 alternativas Beef and Broccoli Stir-Fry with Sesame Oil450g · 800 kcal · 62 g P Chicken Thighs with Roasted Zucchini and Olive Oil450g · 800 kcal · 58 g P	500g	800	60	10	58
Total		1900	129	43	135

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

Día 3

1900 kcal · 143 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOmelet with Mushrooms, Cheese, and Bacon320g 2 alternativas Omelet with Mushrooms, Cheese, and Butter320g · 500 kcal · 26 g P Scrambled Eggs with Avocado and Bacon350g · 500 kcal · 25 g P	320g	500	30	5	40
AlmuerzoTurkey and Avocado Lettuce Wraps350g 2 alternativas Grilled Chicken Salad with Olive Oil Dressing350g · 500 kcal · 40 g P Leftover Beef Stir-fry230g · 500 kcal · 40 g P	350g	500	45	8	32
SnackHard Boiled Eggs with Salt and Pepper120g 2 alternativas Cheddar Cheese Cubes60g · 200 kcal · 12 g P Hard-Boiled Eggs and Cheese Sticks100g · 200 kcal · 18 g P	120g	200	13	3	15
CenaPork Chops with Cauliflower Mash and Green Beans480g 2 alternativas Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P Baked Meatballs with Tomato Sauce and Mozzarella450g · 700 kcal · 50 g P	480g	700	55	17	46
Total		1900	143	33	133

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

Día 4

1900 kcal · 107 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoChia Seed Pudding with Coconut Milk250g 2 alternativas Avocado Toast on Keto Bread with Fried Egg220g · 400 kcal · 16 g P Fried Eggs with Sliced Avocado280g · 400 kcal · 18 g P	250g	400	10	9	36
AlmuerzoGrilled Salmon Salad with Lemon Vinaigrette420g 2 alternativas Baked Salmon with Asparagus and Butter420g · 600 kcal · 45 g P Leftover Chicken Thighs with Zucchini Noodles400g · 600 kcal · 45 g P	420g	600	45	11	42
SnackMacadamia Nuts30g 2 alternativas Brazil Nuts30g · 200 kcal · 4 g P Brazil Nuts and Pecans30g · 200 kcal · 3 g P	30g	200	2	1	21
CenaChicken Thighs with Zucchini Noodles and Pesto450g 2 alternativas Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P Baked Meatballs with Tomato Sauce and Mozzarella450g · 700 kcal · 50 g P	450g	700	50	13	50
Total		1900	107	34	149

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

Día 5

1900 kcal · 143 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Cheddar and Chives300g 2 alternativas Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P Greek Yogurt Keto Bowl with Chia Seeds280g · 450 kcal · 24 g P	300g	450	28	4	36
AlmuerzoLeftover Chicken Thighs with Zucchini Noodles400g 2 alternativas Baked Salmon with Asparagus and Butter420g · 600 kcal · 45 g P Grilled Salmon Salad with Lemon Vinaigrette420g · 600 kcal · 45 g P	400g	600	45	11	42
SnackCheddar Cheese Cubes60g 2 alternativas Hard Boiled Eggs with Salt and Pepper120g · 200 kcal · 13 g P Hard-Boiled Eggs and Cheese Sticks100g · 200 kcal · 18 g P	60g	200	12	2	16
CenaBaked Cod with Olive Oil, Lemon, and Spinach500g 2 alternativas Pan-Seared Halibut with Garlic Butter and Zucchini Noodles450g · 650 kcal · 60 g P Beef Sirloin Steak with Steamed Broccoli and Butter450g · 610 kcal · 55 g P	500g	650	58	15	40
Total		1900	143	32	134

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

Día 6

1900 kcal · 131 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoFried Eggs with Sliced Avocado280g 2 alternativas Avocado Toast on Keto Bread with Fried Egg220g · 400 kcal · 16 g P Greek Yogurt with Chia Seeds and Raspberries300g · 400 kcal · 22 g P	280g	400	18	6	34
AlmuerzoShrimp Stir-Fry with Broccoli and Cabbage450g 2 alternativas Chicken Caesar Salad without Croutons400g · 550 kcal · 48 g P Grilled Chicken Salad with Olive Oil Dressing400g · 550 kcal · 48 g P	450g	550	50	18	31
SnackMixed Seeds and Pumpkin Seeds35g 2 alternativas Brazil Nuts30g · 200 kcal · 4 g P Brazil Nuts and Pecans30g · 200 kcal · 3 g P	35g	200	8	4	17
CenaRibeye Steak with Garlic Butter and Mushrooms460g 2 alternativas Baked Cod with Asparagus and Melted Butter450g · 750 kcal · 60 g P Baked Salmon with Roasted Broccoli and Butter450g · 750 kcal · 55 g P	460g	750	55	7	56
Total		1900	131	35	138

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

Día 7

1900 kcal · 126 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOmelet with Spinach, Feta, and Olives310g 2 alternativas Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P Greek Yogurt Keto Bowl with Chia Seeds280g · 450 kcal · 24 g P	310g	450	25	7	36
AlmuerzoChicken Caesar Salad without Croutons400g 2 alternativas Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P Grilled Chicken Salad with Olive Oil Dressing400g · 550 kcal · 48 g P	400g	550	48	6	37
SnackBrazil Nuts and Pecans30g 2 alternativas Brazil Nuts30g · 200 kcal · 4 g P Cheddar Cheese Cubes60g · 200 kcal · 12 g P	30g	200	3	2	20
CenaBaked Meatballs with Tomato Sauce and Mozzarella450g 2 alternativas Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P Baked Salmon with Roasted Broccoli and Butter450g · 700 kcal · 52 g P	450g	700	50	17	48
Total		1900	126	32	141

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 1900 kcal (±50)

Proteínas129.9g

Carbohidratos34.9g

Grasas138.3g

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

Chicken Breast800g
Salmon Fillets700g
Canned Tuna400g
Beef Steak700g
Bacon200g
Turkey Slices300g
Pork Chops500g
Chicken Thighs800g
Cod Fillets600g
Shrimp400g
Ribeye Steak500g
Ground Beef600g

Frutas y verduras

Spinach600g
Avocado5 units
Mixed Salad Greens500g
Broccoli600g
Raspberries200g
Bell Peppers4 units
Cucumbers2 units
Asparagus400g
Mushrooms400g
Lettuce2 heads
Cauliflower1 head
Green Beans300g
Zucchini4 units
Cabbage300g

Lácteos

Eggs24 units
Butter250g
Greek Yogurt400g
Cream Cheese150g
Cheddar Cheese250g
Feta Cheese150g
Mozzarella Cheese200g

Despensa

Olive Oil200ml
Almonds100g
Walnuts100g
Chia Seeds100g
Coconut Milk400ml
Macadamia Nuts100g
Pesto150g
Pumpkin Seeds100g
Olives100g
Brazil Nuts100g
Pecans100g
Tomato Sauce300ml

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
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BMR calculator
Your resting energy, the floor under any calorie target.
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About this plan

Who this plan suits

This low-carb meal plan delivers 1900 kcal daily alongside one hundred thirty grams of average daily protein. You receive a structured path designed to maintain weight through balanced daily intake. It suits adults who maintain moderate daily activity levels and require steady support. Very active or larger adults may find this calorie target too restrictive for their daily needs. Carbohydrates stay lower throughout the week so meals rely heavily on quality protein options, fresh vegetables, and healthy fats. This is a middle calorie level that fits well into many typical routines without causing unwanted complications.

What a day looks like

Your day begins with scrambled eggs paired with fresh spinach and sliced avocado for a savory start. Lunch features a grilled chicken salad tossed with a simple olive oil dressing to keep things light. Afternoon snacking involves a handful of mixed almonds and walnuts to tide you over until evening. Dinner brings baked salmon served alongside roasted broccoli and rich butter. Across all seven days, you eat four distinct meals that follow this exact nutritional pattern. Top protein choices include beef steak with garlic butter and asparagus, baked cod with olive oil, lemon, and spinach, and pork chops with cauliflower mash and green beans. Ribeye steak with garlic butter and mushrooms also appears to keep your rotation interesting.

How to use it

Begin your week by reviewing the shopping list carefully so you secure all necessary ingredients ahead of time. Batch cooking large portions of your proteins on Sunday helps you save valuable time during busy weekdays. You can easily swap any protein choice with a similar option if you prefer a different flavor profile. Feel free to add extra non starchy vegetables to your plate whenever you feel hungry between scheduled meals. Keep track of your daily portions to ensure you stay close to the target intake levels.

Prepare your roasted broccoli and other vegetables in advance to speed up dinner prep.
Keep extra portions of baked cod or salmon ready in the fridge for quick lunches.
Measure your daily nuts carefully to maintain proper balance across your four meals.
Check your weekly schedule before shopping to avoid buying excess fresh produce that might spoil.

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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