2000 Calorie Low-Carb Meal Plan

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

What is a 2000 calorie low-carb meal plan?

A 2000 calorie low-carb meal plan is a seven-day menu where each day adds up to about 2000 kcal (within 50). This one averages 131 g protein a day over 4 meals.

2000

kcal a day

131

g protein a day

33

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 · 135 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Avocado and Spinach350g 2 alternativas Fried Eggs with Sausage Links230g · 480 kcal · 24 g P Keto Omelet with Spinach and Cheddar Cheese320g · 480 kcal · 28 g P	350g	480	24	8	39
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	45	9	37
SnackAlmonds and Cheddar Cheese Snack90g 2 alternativas Brazil Nuts and Cheese Cubes80g · 300 kcal · 12 g P Macadamia Nuts and Cheese Cubes55g · 300 kcal · 10 g P	90g	300	14	3	26
CenaBaked Salmon with Steamed Broccoli and Butter450g 2 alternativas Baked Cod with Olive Oil and Roasted Zucchini480g · 670 kcal · 48 g P Baked Cod with Lemon Butter and Cauliflower Mash520g · 660 kcal · 50 g P	450g	670	52	10	47
Total		2000	135	30	149

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

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Día 2

2000 kcal · 143 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt with Walnuts and Chia Seeds300g 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	13	32
AlmuerzoTurkey and Lettuce Wrap with Mayo350g 2 alternativas Grilled Chicken Salad with Caesar Dressing350g · 520 kcal · 40 g P Grilled Chicken Salad with Olive Oil Dressing350g · 520 kcal · 45 g P	350g	520	42	7	36
SnackHard Boiled Eggs and Mixed Olives180g 2 alternativas Pumpkin Seeds and Dark Chocolate Squares70g · 310 kcal · 10 g P Almonds and Cheddar Cheese Snack90g · 300 kcal · 14 g P	180g	310	15	2	27
CenaBeef Steak with Asparagus and Garlic Butter500g 2 alternativas Pork Chops with Creamy Mushroom Sauce480g · 720 kcal · 55 g P Lean Beef Steak with Garlic Butter Broccoli450g · 730 kcal · 58 g P	500g	720	58	10	50
Total		2000	143	32	145

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

Día 3

2000 kcal · 125 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOmelet with Mushrooms, Cheese, and Butter320g 2 alternativas Omelet with Mushrooms, Cheese, and Bacon320g · 500 kcal · 30 g P Scrambled Eggs with Avocado and Bacon350g · 500 kcal · 25 g P	320g	500	26	7	41
AlmuerzoTuna Salad Stuffed Bell Pepper Halves400g 2 alternativas Canned Tuna and Avocado Bowl300g · 490 kcal · 37 g P Grilled Chicken and Avocado Salad380g · 490 kcal · 44 g P	400g	490	40	13	31
SnackMacadamia Nuts50g 2 alternativas Pumpkin Seeds and Pecans55g · 320 kcal · 10 g P Gouda Cheese and Walnuts65g · 330 kcal · 14 g P	50g	320	4	2	33
CenaRoasted Pork Loin with Cauliflower Mash500g 2 alternativas Baked Salmon with Garlic Herb Butter and Broccoli500g · 690 kcal · 50 g P Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P	500g	690	55	12	47
Total		2000	125	34	152

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

Día 4

2000 kcal · 119 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoBacon and Fried Eggs280g 2 alternativas Cheese and Herb Omelette310g · 520 kcal · 29 g P Spinach and Feta Omelette320g · 520 kcal · 28 g P	280g	520	25	4	45
AlmuerzoShrimp Salad with Avocado and Olive Oil380g 2 alternativas Canned Tuna and Mixed Green Salad with Olive Oil350g · 480 kcal · 40 g P Cobb Salad with Turkey Breast230g · 480 kcal · 38 g P	380g	480	38	8	33
SnackCelery Sticks with Cream Cheese200g 2 alternativas Brazil Nuts and Dark Chocolate Chunks45g · 280 kcal · 5 g P Celery Sticks with Peanut Butter150g · 280 kcal · 8 g P	200g	280	6	3	27
CenaChicken Thighs with Zucchini Noodles and Pesto480g 2 alternativas Beef Steak with Asparagus and Garlic Butter500g · 720 kcal · 58 g P Pork Chops with Creamy Mushroom Sauce480g · 720 kcal · 55 g P	480g	720	50	13	52
Total		2000	119	28	157

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

Día 5

2000 kcal · 121 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoChia Seed Pudding with Coconut Milk and Berries300g 2 alternativas Fried Eggs with Sausage Links270g · 460 kcal · 26 g P Scrambled Eggs with Bacon and Tomatoes310g · 460 kcal · 28 g P	300g	460	12	18	38
AlmuerzoLeftover Roasted Pork Loin with Mixed Greens380g 2 alternativas Beef and Broccoli Stir-Fry with Coconut Oil380g · 530 kcal · 48 g P Sliced Turkey and Swiss Roll-Ups with Mayo300g · 530 kcal · 40 g P	380g	530	45	7	36
SnackPumpkin Seeds and Dark Chocolate Squares70g 2 alternativas Hard Boiled Eggs and Mixed Olives180g · 310 kcal · 15 g P Mixed Almonds and Sunflower Seeds50g · 310 kcal · 9 g P	70g	310	10	9	26
CenaBaked Cod with Roasted Brussels Sprouts and Bacon520g 2 alternativas Baked Meatballs with Tomato Sauce and Mozzarella450g · 700 kcal · 50 g P Baked Salmon with Roasted Broccoli and Butter450g · 700 kcal · 52 g P	520g	700	54	18	46
Total		2000	121	52	146

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

Día 6

2000 kcal · 138 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoSpinach and Feta Cheese Frittata320g 2 alternativas Mushroom and Feta Omelet310g · 490 kcal · 28 g P Fried Eggs with Sausage Links230g · 480 kcal · 24 g P	320g	490	28	5	40
AlmuerzoChicken and Avocado Lettuce Wraps380g 2 alternativas Grilled Chicken Salad with Olive Oil Dressing350g · 510 kcal · 45 g P Grilled Chicken Thighs with Green Beans340g · 510 kcal · 44 g P	380g	510	42	9	34
SnackBrazil Nuts and Cheese Cubes80g 2 alternativas Almonds and Cheddar Cheese Snack90g · 300 kcal · 14 g P Macadamia Nuts and Cheese Cubes55g · 300 kcal · 10 g P	80g	300	12	2	27
CenaSirloin Steak with Sautéed Mushrooms and Butter480g 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	480g	700	56	7	50
Total		2000	138	23	151

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

Día 7

2000 kcal · 136 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoSmoked Salmon and Cream Cheese Omelet300g 2 alternativas Keto Omelet with Spinach and Cheddar320g · 510 kcal · 30 g P Cheese and Herb Omelette310g · 520 kcal · 29 g P	300g	510	32	3	41
AlmuerzoCanned Tuna and Mixed Green Salad with Olive Oil350g 2 alternativas Cobb Salad with Turkey Breast230g · 480 kcal · 38 g P Leftover Baked Chicken with Cauliflower Mash380g · 480 kcal · 42 g P	350g	480	40	6	33
SnackPecan Halves and String Cheese85g 2 alternativas Hard Boiled Eggs and Mixed Olives180g · 310 kcal · 15 g P Mixed Almonds and Sunflower Seeds50g · 310 kcal · 9 g P	85g	310	9	3	29
CenaRoast Beef with Green Beans and Herb Butter500g 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	500g	700	55	12	48
Total		2000	136	24	151

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)

Proteínas131g

Carbohidratos31.9g

Grasas150.1g

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 breast1.2 kg
Salmon fillets800g
Deli turkey slices400g
Beef steak1.0 kg
Pork loin800g
Bacon400g
Shrimp500g
Chicken thighs800g
Cod fillets600g
Smoked salmon200g

Frutas y verduras

Avocados5 units
Spinach600g
Broccoli800g
Lettuce2 heads
Asparagus500g
Mushrooms600g
Bell peppers4 units
Cauliflower1 head
Celery1 bunch
Zucchini4 units
Mixed berries200g
Brussels sprouts600g
Green beans500g

Lácteos

Eggs30 units
Cheddar cheese400g
Butter400g
Greek yogurt500g
Cream cheese300g
Feta cheese200g
String cheese5 units

Despensa

Olive oil500ml
Almonds200g
Walnuts200g
Chia seeds150g
Mayonnaise200ml
Mixed olives200g
Canned tuna6 cans
Macadamia nuts150g
Basil pesto200g
Coconut milk400ml
Pumpkin seeds150g
Dark chocolate150g
Brazil nuts150g
Pecan halves150g

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 intake of 131 grams across the week. You receive between 119 and 143 grams of protein each day over 4 daily meals. This middle calorie level suits many adults with moderate activity. People who are very active or larger adults might find this 2000 kcal level too low for their needs. Carbohydrates are kept lower across the 7 days, so your meals lean on protein, vegetables and fats. You will eat hearty dishes like beef steak with asparagus and garlic butter. You also get sirloin steak with sauteed mushrooms and butter.

What a day looks like

Your day starts with scrambled eggs with avocado and spinach for a simple morning meal. Lunch gives you a grilled chicken salad with olive oil dressing. An afternoon snack of almonds and cheddar cheese keeps your schedule simple. Dinner features baked salmon with steamed broccoli and butter to finish the day. You repeat this pattern of 4 meals over the course of the week. Other top protein options include roast beef with green beans and herb butter. You can also try roasted pork loin with cauliflower mash or baked cod with roasted brussels sprouts and bacon.

How to use it

Read the shopping list carefully before you head to the store each week. Plan to cook your meals in batches to save time on busy work days. You can easily swap a protein like baked cod for another similar protein choice. Add extra non starchy vegetables to your plate if you feel hungry between meals. Keep track of your daily portions to stay close to the target of 2000 kcal. Check the daily meal order before you start cooking your food each morning. Make sure you follow the 4 daily meal blocks in order. Store your prepared food properly in the fridge so it stays fresh.

Prep your proteins ahead of time so meals come together fast on busy days.
Swap ingredients safely when you need to match your local shop stocks.
Include extra green vegetables whenever you want more food on your plate.
Check the daily meal order before you start cooking your food.

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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