2000 Calorie Keto Meal Plan

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

What is a 2000 calorie keto meal plan?

A 2000 calorie keto meal plan is a seven-day menu where each day adds up to about 2000 kcal (within 50). This one averages 127 g protein a day over 4 meals.

2000

kcal a day

127

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

2000 kcal · 125 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoBacon and Cheddar Scrambled Eggs350g 2 alternativas Greek Yogurt Style Keto Bowl with Chia Seeds and Almonds300g · 550 kcal · 30 g P Macadamia Nut and Whey Protein Keto Smoothie400ml · 550 kcal · 40 g P	350g	550	30	4	46
AlmuerzoAvocado and Grilled Chicken Salad400g 2 alternativas Cobb Salad with Chicken, Egg, and Ranch450g · 610 kcal · 46 g P Grilled Chicken Thighs with Caesar Salad420g · 610 kcal · 44 g P	400g	620	45	11	44
SnackMacadamia Nuts30g 2 alternativas Brazil Nuts30g · 200 kcal · 4 g P String Cheese and Olives120g · 200 kcal · 10 g P	30g	200	2	1	21
CenaButter Basted Ribeye Steak with Asparagus450g 2 alternativas Ground Beef and Zucchini Stir Fry500g · 630 kcal · 46 g P Baked Pork Chops with Cauliflower Mash400g · 610 kcal · 48 g P	450g	630	48	4	47
Total		2000	125	20	158

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

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Día 2

2000 kcal · 123 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoSpinach and Feta Omelette320g 2 alternativas Cheese and Herb Omelette310g · 520 kcal · 29 g P Cream Cheese and Scrambled Eggs300g · 530 kcal · 28 g P	320g	520	28	5	43
AlmuerzoTuna Salad Lettuce Wraps380g 2 alternativas Leftover Baked Cod and Cauliflower Mash450g · 580 kcal · 44 g P Leftover Chicken Thighs with Green Beans250g · 580 kcal · 45 g P	380g	580	42	9	42
SnackPecan Halves30g 2 alternativas Black Olives and Feta Snack Bowl100g · 210 kcal · 5 g P Mixed Almonds and Pecans35g · 210 kcal · 5 g P	30g	210	3	0	22
CenaBaked Salmon with Garlic Herb Butter and Broccoli500g 2 alternativas Pork Chops with Creamy Mushroom Sauce450g · 700 kcal · 50 g P Ribeye Steak with Garlic Butter Mushrooms460g · 700 kcal · 52 g P	500g	690	50	10	50
Total		2000	123	24	157

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

Día 3

2000 kcal · 131 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoAvocado and Poached Eggs on Greens340g 2 alternativas Keto Omelet with Spinach and Cheddar320g · 510 kcal · 30 g P Cheese and Herb Omelette310g · 520 kcal · 29 g P	340g	510	22	9	43
AlmuerzoLeftover Baked Salmon and Broccoli400g 2 alternativas Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P Grilled Chicken Salad with Olive Oil Dressing400g · 550 kcal · 40 g P	400g	550	40	8	40
SnackCheddar Cheese Cubes50g 2 alternativas String Cheese and Olives120g · 200 kcal · 10 g P Full Fat Greek Yogurt with Chia Seeds200g · 250 kcal · 14 g P	50g	220	14	1	18
CenaPork Chops with Creamy Mushroom Sauce480g 2 alternativas Pan-Seared Lamb Chops with Green Beans460g · 710 kcal · 52 g P Ribeye Steak with Garlic Butter Mushrooms460g · 700 kcal · 52 g P	480g	720	55	6	53
Total		2000	131	24	154

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

Día 4

2000 kcal · 126 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoSausage and Mushroom Frittata350g 2 alternativas Bacon and Cheddar Scrambled Eggs350g · 550 kcal · 30 g P Greek Yogurt Style Keto Bowl with Chia Seeds and Almonds300g · 550 kcal · 30 g P	350g	560	32	5	46
AlmuerzoGrilled Chicken Thighs with Caesar Salad420g 2 alternativas Cobb Salad with Chicken, Egg, and Ranch450g · 610 kcal · 46 g P Avocado and Grilled Chicken Salad400g · 620 kcal · 45 g P	420g	610	44	7	45
SnackBrazil Nuts30g 2 alternativas Macadamia Nuts30g · 200 kcal · 2 g P String Cheese and Olives120g · 200 kcal · 10 g P	30g	200	4	1	20
CenaGround Beef and Zucchini Stir Fry500g 2 alternativas Baked Salmon with Asparagus and Butter420g · 630 kcal · 42 g P Butter Basted Ribeye Steak with Asparagus450g · 630 kcal · 48 g P	500g	630	46	10	45
Total		2000	126	23	156

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

Día 5

2000 kcal · 125 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoCream Cheese and Scrambled Eggs300g 2 alternativas Bacon and Fried Eggs with Spinach320g · 540 kcal · 30 g P Cheese and Herb Omelette310g · 520 kcal · 29 g P	300g	530	28	3	45
AlmuerzoLeftover Ground Beef and Zucchini Stir Fry450g 2 alternativas Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P Grilled Chicken Salad with Olive Oil Dressing400g · 550 kcal · 40 g P	450g	550	40	8	40
SnackBlack Olives and Feta Snack Bowl100g 2 alternativas Mixed Almonds and Pecans35g · 210 kcal · 5 g P Mixed Olives80g · 210 kcal · 1 g P	100g	210	5	3	20
CenaPan-Seared Lamb Chops with Green Beans460g 2 alternativas Pork Chops with Creamy Mushroom Sauce480g · 720 kcal · 55 g P Ribeye Steak with Garlic Butter Mushrooms460g · 700 kcal · 52 g P	460g	710	52	9	52
Total		2000	125	23	157

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

Día 6

2000 kcal · 130 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoBacon and Fried Eggs with Spinach320g 2 alternativas Bacon and Cheddar Scrambled Eggs350g · 550 kcal · 30 g P Cream Cheese and Scrambled Eggs300g · 530 kcal · 28 g P	320g	540	30	4	45
AlmuerzoLeftover Pan-Seared Lamb Chops380g 2 alternativas Baked Salmon with Asparagus and Butter420g · 600 kcal · 45 g P Cobb Salad with Chicken, Egg, and Ranch450g · 610 kcal · 46 g P	380g	600	45	8	43
SnackWalnut Halves30g 2 alternativas Brazil Nuts30g · 200 kcal · 4 g P Macadamia Nuts30g · 200 kcal · 2 g P	30g	200	5	0	20
CenaBaked Cod with Lemon Butter and Cauliflower Mash520g 2 alternativas Baked Cod with Olive Oil and Roasted Zucchini480g · 670 kcal · 48 g P Beef Stir-fry with Broccoli and Soy Sauce350g · 650 kcal · 45 g P	520g	660	50	12	46
Total		2000	130	24	154

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

Día 7

2000 kcal · 127 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoCheese and Herb Omelette310g 2 alternativas Spinach and Feta Omelette320g · 520 kcal · 28 g P Cream Cheese and Scrambled Eggs300g · 530 kcal · 28 g P	310g	520	29	4	43
AlmuerzoLeftover Baked Cod and Cauliflower Mash450g 2 alternativas Leftover Chicken Thighs with Green Beans250g · 580 kcal · 45 g P Tuna Salad Lettuce Wraps380g · 580 kcal · 42 g P	450g	580	44	11	40
SnackMacadamia Nuts30g 2 alternativas Brazil Nuts30g · 200 kcal · 4 g P String Cheese and Olives120g · 200 kcal · 10 g P	30g	200	2	1	21
CenaRibeye Steak with Garlic Butter Mushrooms460g 2 alternativas Pork Chops with Creamy Mushroom Sauce450g · 700 kcal · 50 g P Ribeye Steak with Garlic Butter and Broccoli450g · 700 kcal · 52 g P	460g	700	52	6	52
Total		2000	127	22	156

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 2000 kcal (±50)

Proteínas126.7g

Carbohidratos22.9g

Grasas156g

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
Bacon400g
Chicken Thighs600g
Ribeye Steak800g
Salmon Fillets500g
Pork Chops400g
Ground Beef500g
Lamb Chops450g
Cod Fillets450g

Frutas y verduras

Avocados5 units
Spinach400g
Asparagus300g
Broccoli400g
Mushrooms350g
Zucchini400g
Green Beans300g
Cauliflower500g

Lácteos

Cheddar Cheese300g
Feta Cheese200g
Cream Cheese150g
Butter400g

Despensa

Macadamia Nuts100g
Pecan Halves50g
Brazil Nuts50g
Walnut Halves50g
Canned Tuna400g
Black Olives150g
Olive Oil250ml

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 2000 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

Who this plan suits

This 2000 kcal diet provides an average daily protein of 127 grams for adults who maintain weight. This target offers a middle calorie level that suits many adults with moderate activity. It can feel too low for very active or larger adults. Your intake ranges between 2000 kcal and 2000 kcal each day. Protein spans from 123 grams to 131 grams across the week. You will eat keto meals over 7 days with 4 daily eating times. Carbohydrates stay very low, so most calories come from fat and protein.

What a day looks like

Your first day starts with Bacon and Cheddar Scrambled Eggs for the morning meal. Next comes an Avocado and Grilled Chicken Salad for the midday meal. Macadamia Nuts serve as a simple snack later in the afternoon. Butter Basted Ribeye Steak with Asparagus completes the evening meal. Other days feature dishes like Pork Chops with Creamy Mushroom Sauce and Baked Salmon with Garlic Herb Butter and Broccoli. You might also enjoy Pan-Seared Lamb Chops with Green Beans or Baked Cod with Lemon Butter and Cauliflower Mash. Ribeye Steak with Garlic Butter Mushrooms adds variety to your weekly menu.

How to use it

Success with this schedule requires some basic prep work each week. You should review your shopping list carefully before buying food items at the store. Batch cooking helps you save time when you prepare multiple portions in advance. You can swap a protein with a similar option if you prefer different meats. Adding extra nonstarchy vegetables helps if you feel hungry between scheduled meals. Keep track of your daily totals to stay within the proper ranges. You will follow the exact meal count every single day without fail. Consistency helps you manage your food routine smoothly throughout the entire week.

Prepare your batches of meat and vegetables on Sunday afternoon.
Check the shopping list twice to avoid missing any key ingredients.
Swap any protein source for a similar food item easily.
Add extra green vegetables if your hunger levels increase slightly.

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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