2500 Calorie Keto Meal Plan

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

What is a 2500 calorie keto meal plan?

A 2500 calorie keto meal plan is a seven-day menu where each day adds up to about 2500 kcal (within 50). This one averages 160 g protein a day over 4 meals.

2500

kcal a day

160

g protein a day

40

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

2500 kcal · 151 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoBacon and Egg Scramble with Avocado450g 2 alternativas Bacon and Whole Egg Scramble with Avocado350g · 650 kcal · 35 g P Bacon, Egg, and Cheese Scramble390g · 650 kcal · 42 g P	450g	650	35	8	53
AlmuerzoGrilled Chicken Thigh Salad with Olive Oil Dressing500g 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	500g	750	52	12	55
SnackMacadamia Nut Snack Pack60g 2 alternativas Brazil Nuts and Dark Chocolate60g · 350 kcal · 6 g P Cheese Cubes and Olives150g · 360 kcal · 18 g P	60g	350	4	3	36
CenaRibeye Steak with Garlic Butter and Asparagus480g 2 alternativas Lamb Chops with Rosemary Butter and Spinach460g · 750 kcal · 56 g P Sirloin Steak with Garlic Butter and Zucchini490g · 750 kcal · 62 g P	480g	750	60	11	52
Total		2500	151	34	196

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

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Día 2

2500 kcal · 169 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoKeto Omelet with Cheddar and Spinach400g 2 alternativas Spinach and Feta Omelet380g · 610 kcal · 36 g P Omelette with Cheddar Cheese and Spinach320g · 600 kcal · 38 g P	400g	620	38	7	49
AlmuerzoTuna Salad Lettuce Boats with Mayonnaise450g 2 alternativas Roast Beef and Provolone Wraps440g · 740 kcal · 62 g P Canned Tuna with Mayonnaise and Cucumber Slices400g · 750 kcal · 50 g P	450g	730	55	8	53
SnackCheese Cubes and Olives150g 1 alternativa Almonds and Cheese Snack120g · 370 kcal · 15 g P	150g	360	18	5	30
CenaBaked Salmon Fillet with Herb Butter and Broccoli520g 2 alternativas Sirloin Steak with Garlic Butter and Green Beans450g · 800 kcal · 62 g P Grilled Salmon with Asparagus and Lemon Butter490g · 760 kcal · 58 g P	520g	790	58	14	56
Total		2500	169	34	188

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

Día 3

2500 kcal · 171 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoSausage and Mushroom Frittata420g 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	420g	660	40	8	52
AlmuerzoRoast Beef and Provolone Wraps440g 2 alternativas Turkey and Cheddar Roll-ups with Mayo420g · 760 kcal · 60 g P Grilled Pork Chop with Sautéed Zucchini450g · 800 kcal · 60 g P	440g	740	62	8	51
SnackPecan Halves Snack55g 2 alternativas Macadamia and Pecan Nut Mix55g · 340 kcal · 4 g P Brazil Nuts and Dark Chocolate60g · 350 kcal · 6 g P	55g	340	4	2	35
CenaPork Chops with Creamy Mushroom Sauce500g 2 alternativas Ribeye Steak with Garlic Butter and Asparagus480g · 750 kcal · 60 g P Sirloin Steak with Garlic Butter and Zucchini490g · 750 kcal · 62 g P	500g	760	65	8	52
Total		2500	171	26	190

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

Día 4

2500 kcal · 150 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoAvocado and Fried Egg Breakfast Bowl410g 2 alternativas Keto Omelet with Cheddar and Spinach400g · 620 kcal · 38 g P Bacon and Egg Scramble with Avocado450g · 650 kcal · 35 g P	410g	630	28	10	53
AlmuerzoChicken Thigh and Avocado Salad510g 2 alternativas Turkey and Cheddar Roll-ups with Mayo420g · 760 kcal · 60 g P Canned Tuna with Mayonnaise and Cucumber Slices400g · 750 kcal · 50 g P	510g	770	54	10	57
SnackBrazil Nuts and Dark Chocolate60g 2 alternativas Macadamia Nut Snack Pack60g · 350 kcal · 4 g P Cheese Cubes and Olives150g · 360 kcal · 18 g P	60g	350	6	7	33
CenaSirloin Steak with Garlic Butter and Zucchini490g 2 alternativas Ribeye Steak with Garlic Butter and Asparagus480g · 750 kcal · 60 g P Grilled Salmon with Asparagus and Lemon Butter490g · 760 kcal · 58 g P	490g	750	62	13	50
Total		2500	150	40	193

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

Día 5

2500 kcal · 154 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoBacon, Egg, and Cheese Scramble390g 2 alternativas Sausage and Mushroom Frittata420g · 660 kcal · 40 g P Mushroom and Sausage Breakfast Skillet430g · 670 kcal · 41 g P	390g	650	42	4	52
AlmuerzoSardine and Olive Salad with Olive Oil430g 2 alternativas Roast Beef and Provolone Wraps440g · 740 kcal · 62 g P Canned Tuna with Mayonnaise and Cucumber Slices400g · 750 kcal · 50 g P	430g	740	48	7	58
SnackWalnut Kernels Snack55g 2 alternativas Cheese Cubes and Olives150g · 360 kcal · 18 g P Almonds and Cheese Snack120g · 370 kcal · 15 g P	55g	360	8	1	36
CenaLamb Chops with Rosemary Butter and Spinach460g 2 alternativas Ribeye Steak with Garlic Butter and Asparagus480g · 750 kcal · 60 g P Sirloin Steak with Garlic Butter and Zucchini490g · 750 kcal · 62 g P	460g	750	56	8	55
Total		2500	154	20	201

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

Día 6

2500 kcal · 169 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoSpinach and Feta Omelet380g 2 alternativas Keto Omelet with Cheddar and Spinach400g · 620 kcal · 38 g P Omelette with Cheddar Cheese and Spinach320g · 600 kcal · 38 g P	380g	610	36	6	49
AlmuerzoTurkey and Cheddar Roll-ups with Mayo420g 2 alternativas Sliced Turkey Breast and Swiss Cheese Roll-ups380g · 750 kcal · 55 g P Roast Beef and Provolone Wraps440g · 740 kcal · 62 g P	420g	760	60	6	55
SnackAlmonds and Cheese Snack120g 1 alternativa Cheese Cubes and Olives150g · 360 kcal · 18 g P	120g	370	15	6	32
CenaGrilled Salmon with Asparagus and Lemon Butter490g 2 alternativas Pork Chops with Creamy Mushroom Sauce500g · 760 kcal · 65 g P Lamb Chops with Rosemary Butter and Spinach460g · 750 kcal · 56 g P	490g	760	58	11	54
Total		2500	169	29	190

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

Día 7

2500 kcal · 156 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoMushroom and Sausage Breakfast Skillet430g 2 alternativas Sausage and Mushroom Frittata420g · 660 kcal · 40 g P Bacon, Egg, and Cheese Scramble390g · 650 kcal · 42 g P	430g	670	41	7	53
AlmuerzoChicken Thigh Caesar Salad with Parmesan480g 2 alternativas Canned Tuna with Mayonnaise and Cucumber Slices400g · 750 kcal · 50 g P Chicken Thigh and Avocado Salad with Olive Oil420g · 750 kcal · 52 g P	480g	750	53	9	56
SnackMacadamia and Pecan Nut Mix55g 2 alternativas Pecan Halves Snack55g · 340 kcal · 4 g P Brazil Nuts and Dark Chocolate60g · 350 kcal · 6 g P	55g	340	4	5	34
CenaRibeye Steak with Garlic Herb Butter450g 2 alternativas Lamb Chops with Rosemary Butter and Spinach460g · 750 kcal · 56 g P Ribeye Steak with Garlic Butter and Asparagus480g · 750 kcal · 60 g P	450g	740	58	6	54
Total		2500	156	27	197

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 2500 kcal (±50)

Proteínas160g

Carbohidratos30g

Grasas193.6g

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

Bacon800g
Chicken Thighs1.8 kg
Ribeye Steaks1.2 kg
Salmon Fillets1.2 kg
Pork Sausage700g
Roast Beef Slices500g
Pork Chops800g
Sirloin Steaks800g
Lamb Chops800g
Sliced Turkey Breast500g

Frutas y verduras

Avocados7 units
Asparagus600g
Spinach600g
Broccoli500g
Mushrooms500g
Zucchini500g

Lácteos

Eggs3.5 dozen
Butter500g
Cheddar Cheese400g
Provolone Cheese300g
Feta Cheese250g
Parmesan Cheese200g

Despensa

Olive Oil500 ml
Macadamia Nuts250g
Canned Tuna600g
Mayonnaise400g
Green Olives300g
Pecan Halves200g
Brazil Nuts150g
Dark Chocolate (90%)150g
Canned Sardines500g
Walnuts200g
Almonds200g

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 2500 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 2500 kcal plan provides an average daily protein intake of 160 grams over 7 days. You will follow a strict keto approach across 4 distinct meals per day. Carbohydrates stay very low, so most calories come from fat and protein. This is a higher calorie level, for larger or very active adults with a high energy need. Smaller adults or those with lower daily energy needs should choose a different option. You need to prepare meals carefully to meet your daily targets. Your daily intake will range between the minimum daily protein and the maximum daily protein limits.

What a day looks like

Day one starts with a bacon and egg scramble with avocado for breakfast. Lunch features a grilled chicken thigh salad with olive oil dressing. A macadamia nut snack pack bridges the gap before the evening meal. Dinner brings a ribeye steak with garlic butter and asparagus to finish your day. Other top protein meals include pork chops with creamy mushroom sauce and roast beef and provolone wraps. You might also enjoy sirloin steak with garlic butter and zucchini or turkey and cheddar roll-ups with mayo. Every single day follows this same structure.

How to use it

Read the shopping list carefully before you head out to buy your fresh food for the week. Batch cooking helps you save time when you prepare multiple portions of meat in advance. You can swap any protein with a similar one if you prefer a different taste. Add extra non starchy vegetables to your plate if you feel hungry between meals. Weigh your food portions accurately to stay within your daily calorie and protein ranges.

Plan your weekly cooking schedule ahead of time to stay on track.
Store your cooked meals in sealed containers inside the refrigerator.
Drink plenty of water throughout the day to support your daily routine.
Keep track of your daily meals to ensure you meet your targets.

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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