2200 Calorie Keto Meal Plan

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

What is a 2200 calorie keto meal plan?

A 2200 calorie keto meal plan is a seven-day menu where each day adds up to about 2200 kcal (within 50). This one averages 147 g protein a day over 3 meals.

2200

kcal a day

147

g protein a day

49

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

2200 kcal · 145 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoBacon and Whole Egg Scramble with Avocado350g 2 alternativas Bacon and Egg Scramble with Avocado450g · 650 kcal · 35 g P Bacon, Egg, and Cheese Scramble390g · 650 kcal · 42 g P	350g	650	35	8	53
AlmuerzoGrilled Chicken Thigh Salad with Olive Oil Dressing400g 2 alternativas Roast Beef and Cheddar Cheese Wrap in Lettuce350g · 700 kcal · 52 g P Tuna Salad Lettuce Boats with Mayonnaise450g · 730 kcal · 55 g P	400g	700	50	10	51
CenaRibeye Steak with Butter and Steamed Broccoli450g 2 alternativas Ground Beef Stir-fry with Cabbage and Coconut Oil450g · 850 kcal · 60 g P Lamb Chops with Rosemary Butter and Roasted Broccoli450g · 850 kcal · 58 g P	450g	850	60	13	62
Total		2200	145	31	166

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

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Día 2

2200 kcal · 150 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoMacadamia Nut and Whey Protein Keto Smoothie400ml 2 alternativas Omelette with Cheddar Cheese and Spinach320g · 600 kcal · 38 g P Spinach and Feta Omelet380g · 610 kcal · 36 g P	400ml	550	40	8	40
AlmuerzoTuna Salad Lettuce Boats with Mayonnaise350g 2 alternativas Avocado and Grilled Chicken Salad400g · 620 kcal · 45 g P Cobb Salad with Chicken, Egg, and Ranch450g · 610 kcal · 46 g P	350g	650	45	7	49
CenaBaked Salmon Fillet with Asparagus and Olive Oil500g 2 alternativas Ground Beef Stir-fry with Cabbage and Coconut Oil450g · 850 kcal · 60 g P Ribeye Steak with Butter and Steamed Broccoli450g · 850 kcal · 60 g P	500g	1000	65	12	77
Total		2200	150	27	166

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

Día 3

2200 kcal · 153 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOmelette with Cheddar Cheese and Spinach320g 2 alternativas Spinach and Feta Omelet380g · 610 kcal · 36 g P Keto Omelet with Cheddar and Spinach400g · 620 kcal · 38 g P	320g	600	38	6	47
AlmuerzoSliced Turkey Breast and Swiss Cheese Roll-ups380g 2 alternativas Canned Tuna with Mayonnaise and Cucumber Slices400g · 750 kcal · 50 g P Chicken Thigh Caesar Salad with Parmesan480g · 750 kcal · 53 g P	380g	750	55	7	56
CenaGround Beef Stir-fry with Cabbage and Coconut Oil450g 2 alternativas Lamb Chops with Rosemary Butter and Roasted Broccoli450g · 850 kcal · 58 g P Ribeye Steak with Butter and Steamed Broccoli450g · 850 kcal · 60 g P	450g	850	60	15	61
Total		2200	153	28	164

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

Día 4

2200 kcal · 155 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt Style Keto Bowl with Chia Seeds and Almonds300g 2 alternativas Bacon and Cheddar Scrambled Eggs350g · 550 kcal · 30 g P Macadamia Nut and Whey Protein Keto Smoothie400ml · 550 kcal · 40 g P	300g	550	30	9	44
AlmuerzoGrilled Pork Chop with Sautéed Zucchini450g 2 alternativas Turkey and Cheddar Roll-ups with Mayo420g · 760 kcal · 60 g P Sliced Turkey Breast and Swiss Cheese Roll-ups380g · 750 kcal · 55 g P	450g	800	60	10	58
CenaShrimp Cooked in Garlic Butter with Cauliflower Mash480g 2 alternativas Ground Beef Stir-fry with Cabbage and Coconut Oil450g · 850 kcal · 60 g P Ribeye Steak with Butter and Steamed Broccoli450g · 850 kcal · 60 g P	480g	850	65	15	59
Total		2200	155	34	161

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

Día 5

2200 kcal · 150 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Cream Cheese and Bacon330g 2 alternativas Bacon and Egg Scramble with Avocado450g · 650 kcal · 35 g P Bacon and Whole Egg Scramble with Avocado350g · 650 kcal · 35 g P	330g	650	36	5	54
AlmuerzoChicken Thigh and Avocado Salad with Olive Oil420g 2 alternativas Canned Tuna with Mayonnaise and Cucumber Slices400g · 750 kcal · 50 g P Chicken Thigh Caesar Salad with Parmesan480g · 750 kcal · 53 g P	420g	750	52	12	55
CenaSirloin Steak with Garlic Butter and Green Beans450g 2 alternativas Baked Salmon Fillet with Herb Butter and Broccoli520g · 790 kcal · 58 g P Grilled Salmon with Asparagus and Lemon Butter490g · 760 kcal · 58 g P	450g	800	62	12	56
Total		2200	150	29	165

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

Día 6

2200 kcal · 133 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoAlmond Flour Keto Pancakes with Butter280g 2 alternativas Omelette with Cheddar Cheese and Spinach320g · 600 kcal · 38 g P Spinach and Feta Omelet380g · 610 kcal · 36 g P	280g	600	25	13	50
AlmuerzoCanned Tuna with Mayonnaise and Cucumber Slices400g 2 alternativas Chicken Thigh Caesar Salad with Parmesan480g · 750 kcal · 53 g P Chicken Thigh and Avocado Salad with Olive Oil420g · 750 kcal · 52 g P	400g	750	50	9	57
CenaRoasted Duck Breast with Wilted Spinach420g 2 alternativas Ground Beef Stir-fry with Cabbage and Coconut Oil450g · 850 kcal · 60 g P Lamb Chops with Rosemary Butter and Roasted Broccoli450g · 850 kcal · 58 g P	420g	850	58	6	66
Total		2200	133	28	173

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

Día 7

2200 kcal · 145 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoFried Eggs and Sausage Links with Spinach350g 2 alternativas Bacon and Egg Scramble with Avocado450g · 650 kcal · 35 g P Bacon and Whole Egg Scramble with Avocado350g · 650 kcal · 35 g P	350g	650	35	6	54
AlmuerzoRoast Beef and Cheddar Cheese Wrap in Lettuce350g 2 alternativas Grilled Chicken Thigh Salad with Olive Oil Dressing400g · 700 kcal · 50 g P Tuna Salad Lettuce Boats with Mayonnaise450g · 730 kcal · 55 g P	350g	700	52	6	52
CenaLamb Chops with Rosemary Butter and Roasted Broccoli450g 2 alternativas Ground Beef Stir-fry with Cabbage and Coconut Oil450g · 850 kcal · 60 g P Ribeye Steak with Butter and Steamed Broccoli450g · 850 kcal · 60 g P	450g	850	58	11	64
Total		2200	145	23	170

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 2200 kcal (±50)

Proteínas147.3g

Carbohidratos28.6g

Grasas166.4g

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

Bacon600g
Chicken Thighs1.2 kg
Ribeye Steak500g
Canned Tuna800g
Salmon Fillet600g
Sliced Turkey Breast400g
Ground Beef600g
Pork Chops500g
Shrimp550g
Sirloin Steak500g
Duck Breast500g
Pork Sausage Links400g
Roast Beef400g
Lamb Chops600g

Frutas y verduras

Avocado5 units
Mixed Salad Greens800g
Broccoli600g
Asparagus400g
Spinach800g
Cabbage400g
Zucchini500g
Cauliflower500g
Green Beans400g
Cucumber300g

Lácteos

Eggs24 units
Butter400g
Cheddar Cheese300g
Swiss Cheese250g
Greek Style Keto Yogurt400g

Despensa

Olive Oil300ml
Macadamia Nuts200g
Whey Protein Powder200g
Mayonnaise300g
Coconut Oil150ml
Chia Seeds100g
Almonds150g
Almond Flour200g

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 2200 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 2200 kcal keto meal plan averages 147 grams of daily protein. It is a higher calorie level, for larger or very active adults with a high energy need. People who want a lower calorie level will find this option unsuited to them. Carbohydrates stay very low, so most calories come from fat and protein. You get 3 meals per day over 7 days. Your menu features items like bacon and whole egg scramble with avocado and grilled chicken thigh salad with olive oil dressing. Other options include ribeye steak with butter and steamed broccoli and baked salmon fillet with asparagus and olive oil.

What a day looks like

Your morning starts with a protein rich dish to set your daily tone. Lunch brings hearty selections such as shrimp cooked in garlic butter with cauliflower mash or sirloin steak with garlic butter and green beans. Evening brings satisfying plates featuring grilled pork chop with sautéed zucchini or ground beef stir fry with cabbage and coconut oil. Every meal aligns with your macro goals while keeping carbs minimal. The structured layout removes guesswork from your daily routine. You can repeat this cycle for the full week without feeling bored. Each plate delivers strong flavors built on simple ingredients.

How to use it

Begin by checking the full shopping list before you visit the store. Make sure you have all required items ready in your fridge. Batch cooking your proteins ahead of time saves you valuable hours during busy weekdays. You can swap any protein with a similar option if you prefer different flavors. Add extra non starchy vegetables to your plate whenever you feel extra hungry. Read through all instructions carefully so you understand the daily cooking steps. Store your cooked meals in sealed glass containers to keep them fresh longer. Track your daily intake to ensure you stay close to your targets.

Prepare your meals ahead of time to stay on track all week.
Swap proteins easily when you want to change your daily menu.
Add extra green vegetables to your plate if you feel hungry.
Check your shopping list before buying groceries for the week.

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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