2500 Calorie Low-Carb Meal Plan

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

What is a 2500 calorie low-carb meal plan?

A 2500 calorie low-carb meal plan is a seven-day menu where each day adds up to about 2500 kcal (within 50). This one averages 167 g protein a day over 4 meals.

2500

kcal a day

167

g protein a day

42

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 · 158 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Avocado and Bacon350g 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	8	53
AlmuerzoGrilled Chicken Salad with Olive Oil450g 2 alternativas Grilled Chicken Thigh Salad with Olive Oil Dressing400g · 700 kcal · 50 g P Roast Beef and Cheddar Cheese Wrap in Lettuce350g · 700 kcal · 52 g P	450g	700	55	12	48
SnackMixed Almonds and Walnuts50g 2 alternativas Almonds and Cheddar Cheese Snack90g · 300 kcal · 14 g P Brazil Nuts and Cheese Cubes80g · 300 kcal · 12 g P	50g	300	8	4	28
CenaBaked Salmon with Broccoli and Butter500g 2 alternativas Baked Salmon with Asparagus and Butter490g · 850 kcal · 62 g P Ground Beef Stir-fry with Cabbage and Coconut Oil450g · 850 kcal · 60 g P	500g	850	60	13	62
Total		2500	158	37	191

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

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Día 2

2500 kcal · 172 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt with Chia Seeds and Almond Butter350g 2 alternativas Omelette with Cheddar Cheese and Spinach320g · 600 kcal · 38 g P Spinach and Feta Omelet380g · 610 kcal · 36 g P	350g	600	40	16	42
AlmuerzoTuna Salad Lettuce Wraps with Mayo400g 2 alternativas Grilled Chicken Salad with Olive Oil Dressing400g · 650 kcal · 52 g P Tuna Salad Lettuce Boats with Mayonnaise350g · 650 kcal · 45 g P	400g	650	50	9	46
SnackCheddar Cheese and Macadamia Nuts70g 2 alternativas Cheese Cubes and Olives150g · 360 kcal · 18 g P Walnut Kernels Snack55g · 360 kcal · 8 g P	70g	350	12	4	32
CenaSirloin Steak with Asparagus and Olive Oil500g 2 alternativas Ground Beef Stir-Fry with Cabbage and Mushrooms600g · 900 kcal · 75 g P Pork Chops with Garlic Butter and Broccoli550g · 900 kcal · 80 g P	500g	900	70	11	64
Total		2500	172	40	184

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

Día 3

2500 kcal · 166 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOmelet with Spinach, Feta, and Mushrooms380g 2 alternativas Keto Omelet with Cheddar and Spinach400g · 620 kcal · 38 g P Greek Yogurt with Chia Seeds and Peanut Butter360g · 630 kcal · 44 g P	380g	620	36	9	49
AlmuerzoTurkey Breast and Avocado Wrap in Cabbage420g 2 alternativas Turkey Breast Salad with Olive Oil Dressing440g · 690 kcal · 54 g P Grilled Chicken Salad with Olive Oil450g · 700 kcal · 55 g P	420g	680	52	12	47
SnackPumpkin Seeds and Pecans55g 2 alternativas Gouda Cheese and Walnuts65g · 330 kcal · 14 g P Hard Boiled Eggs and Mixed Olives180g · 310 kcal · 15 g P	55g	320	10	3	30
CenaPork Chops with Cauliflower Mash and Butter520g 2 alternativas Ground Beef Stir-Fry with Cabbage and Mushrooms600g · 900 kcal · 75 g P Pork Chops with Garlic Butter and Broccoli550g · 900 kcal · 80 g P	520g	880	68	17	60
Total		2500	166	41	186

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

Día 4

2500 kcal · 167 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Sausage and Cheese340g 2 alternativas Sausage and Mushroom Frittata420g · 660 kcal · 40 g P Bacon, Egg, and Cheese Scramble390g · 650 kcal · 42 g P	340g	660	42	4	53
AlmuerzoGrilled Chicken Salad with Avocado460g 2 alternativas Grilled Chicken and Avocado Salad450g · 710 kcal · 56 g P Tuna Salad Lettuce Boats with Mayonnaise450g · 730 kcal · 55 g P	460g	720	58	10	50
SnackBrazil Nuts and Dark Chocolate Chunks45g 2 alternativas Celery Sticks with Cream Cheese200g · 280 kcal · 6 g P Celery Sticks with Peanut Butter150g · 280 kcal · 8 g P	45g	280	5	7	26
CenaBaked Cod with Zucchini Noodles and Pesto550g 2 alternativas Baked Salmon with Asparagus and Butter490g · 850 kcal · 62 g P Baked Salmon with Broccoli and Butter500g · 850 kcal · 60 g P	550g	840	62	13	60
Total		2500	167	34	189

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

Día 5

2500 kcal · 171 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt with Chia Seeds and Peanut Butter360g 2 alternativas Bacon, Egg, and Cheese Scramble390g · 650 kcal · 42 g P Omelet with Ham, Bell Pepper, and Cheddar370g · 650 kcal · 40 g P	360g	630	44	15	44
AlmuerzoTuna Salad in Cucumber Boats410g 2 alternativas Grilled Chicken Salad with Olive Oil Dressing400g · 650 kcal · 52 g P Tuna Salad Lettuce Boats with Mayonnaise350g · 650 kcal · 45 g P	410g	640	48	11	45
SnackGouda Cheese and Walnuts65g 2 alternativas Pumpkin Seeds and Pecans55g · 320 kcal · 10 g P Cheddar Cheese and Macadamia Nuts70g · 350 kcal · 12 g P	65g	330	14	1	30
CenaRibeye Steak with Roasted Broccoli and Butter480g 2 alternativas Ground Beef Stir-Fry with Cabbage and Mushrooms600g · 900 kcal · 75 g P Pork Chops with Garlic Butter and Broccoli550g · 900 kcal · 80 g P	480g	900	65	12	66
Total		2500	171	39	185

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

Día 6

2500 kcal · 165 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOmelet with Ham, Bell Pepper, and Cheddar370g 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	370g	650	40	8	51
AlmuerzoTurkey Breast Salad with Olive Oil Dressing440g 2 alternativas Grilled Chicken Salad with Olive Oil450g · 700 kcal · 55 g P Grilled Chicken Thigh Salad with Olive Oil Dressing400g · 700 kcal · 50 g P	440g	690	54	11	48
SnackMixed Almonds and Sunflower Seeds50g 2 alternativas Hard Boiled Eggs and Mixed Olives180g · 310 kcal · 15 g P Pecan Halves and String Cheese85g · 310 kcal · 9 g P	50g	310	9	3	29
CenaBaked Salmon with Asparagus and Butter490g 2 alternativas Baked Salmon with Broccoli and Butter500g · 850 kcal · 60 g P Ground Beef Stir-fry with Cabbage and Coconut Oil450g · 850 kcal · 60 g P	490g	850	62	9	63
Total		2500	165	31	191

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

Día 7

2500 kcal · 170 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Bacon and 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	640	38	5	52
AlmuerzoGrilled Chicken and Avocado Salad450g 2 alternativas Grilled Chicken Salad with Avocado460g · 720 kcal · 58 g P Grilled Chicken Salad with Olive Oil450g · 700 kcal · 55 g P	450g	710	56	11	49
SnackMacadamia Nuts and Cheese Cubes55g 2 alternativas Almonds and Cheddar Cheese Snack90g · 300 kcal · 14 g P Brazil Nuts and Cheese Cubes80g · 300 kcal · 12 g P	55g	300	10	2	28
CenaSirloin Steak with Cauliflower Mash and Pesto510g 2 alternativas Baked Salmon with Asparagus and Butter490g · 850 kcal · 62 g P Shrimp Cooked in Garlic Butter with Cauliflower Mash480g · 850 kcal · 65 g P	510g	850	66	16	58
Total		2500	170	34	187

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)

Proteínas167g

Carbohidratos36.6g

Grasas187.6g

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

Eggs35 units
Bacon400g
Chicken breast1.5 kg
Salmon fillet1.0 kg
Sirloin steak1.0 kg
Ribeye steak500g
Pork chops500g
Canned tuna800g
Turkey breast deli slices500g
Cod fillet500g

Frutas y verduras

Avocados8 units
Spinach600g
Broccoli1.2 kg
Asparagus800g
Cauliflower1.0 kg
Zucchini600g
Cucumbers4 units
Mushrooms300g
Bell peppers3 units

Lácteos

Greek yogurt (full fat)1.0 kg
Cheddar cheese300g
Feta cheese200g
Gouda cheese200g
Butter400g

Despensa

Almonds200g
Walnuts200g
Macadamia nuts200g
Chia seeds150g
Peanut butter200g
Almond butter200g
Olive oil500 ml
Mayonnaise300g
Basil pesto200g

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 of 167 grams to help you build muscle. You will eat 4 meals daily over 7 days while following a low-carb approach. Because carbohydrates stay lower, your daily food choices rely heavily on protein sources, green vegetables, and healthy fats. This is a higher calorie level designed specifically for larger or very active adults who possess a high daily energy need. If you are smaller or far less active and require a lower calorie target, this plan will not suit your daily needs. Your daily menu features hearty items like scrambled eggs with avocado and bacon, grilled chicken salad, and baked salmon with butter. You also get top protein meals such as sirloin steak with asparagus, pork chops with cauliflower mash, and baked cod with zucchini noodles.

What a day looks like

Day one begins with scrambled eggs with avocado and bacon to start your morning right. Lunch brings a grilled chicken salad with olive oil for a solid intake of protein and fat. Afternoon snacking is simple with a portion of mixed almonds and walnuts to keep you going. Dinner finishes your day with baked salmon alongside broccoli and butter. You eat 4 distinct meals that keep your intake right at 2500 kcal for the full day. The daily meals never exceed your protein range and maintain the low-carb style you want. Every single dish focuses on wholesome ingredients rather than processed items. You simply follow the set schedule and enjoy your food.

How to use it

Read through the shopping list carefully before you buy any ingredients for the upcoming week. You should prepare your protein sources in large batches to save time on busy work days. Feel free to swap any main protein with a similar option from the list if you prefer a change. Add extra non-starchy vegetables to your plate if you feel like eating more food during any meal. Make sure to divide your food evenly across all 4 daily eating times to stay on track. Check your daily totals to ensure you stay within the proper calorie and protein targets. Keep your kitchen stocked with basic items like olive oil and butter for cooking your daily dishes. Drink plenty of plain water throughout the day to stay properly hydrated while following your routine.

Read the complete shopping list carefully before buying food for the week.
Batch cook your main protein sources ahead of time to save daily effort.
Swap any listed protein with a similar meal option when you want variety.
Add extra green vegetables to your plate if you want more 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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