3000 Calorie Keto Meal Plan

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

What is a 3000 calorie keto meal plan?

A 3000 calorie keto meal plan is a seven-day menu where each day adds up to about 3000 kcal (within 50). This one averages 188 g protein a day over 4 meals.

3000

kcal a day

188

g protein a day

47

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

3000 kcal · 180 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoBacon and Cheddar Omelet with Avocado450g 2 alternativas Avocado and Bacon Omelet430g · 850 kcal · 44 g P Whole Eggs Scrambled in Butter with Sausage Links400g · 820 kcal · 42 g P	450g	850	45	6	72
AlmuerzoGrilled Ribeye Steak with Herb Butter and Spinach Salad500g 2 alternativas Pork Chops with Creamy Mushroom Sauce480g · 980 kcal · 82 g P Grilled Chicken Breast with Bacon and Avocado450g · 950 kcal · 80 g P	500g	1050	75	3	82
SnackMacadamia Nut and Dark Chocolate Fat Bomb100g	100g	500	8	0	52
CenaBaked Salmon Fillet with Asparagus and Olive Oil400g 2 alternativas Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Chicken Thighs with Garlic Broccoli and Olive Oil420g · 600 kcal · 55 g P	400g	600	52	8	40
Total		3000	180	17	246

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

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Día 2

3000 kcal · 193 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoWhole Eggs Scrambled in Butter with Sausage Links400g 2 alternativas Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P Avocado and Bacon Omelet430g · 850 kcal · 44 g P	400g	820	42	3	71
AlmuerzoPork Chops with Creamy Mushroom Sauce480g 2 alternativas Grilled Chicken Breast with Bacon and Avocado450g · 950 kcal · 80 g P Ground Beef and Cheddar Lettuce Wraps450g · 950 kcal · 78 g P	480g	980	82	6	70
SnackAlmond Butter and Cream Cheese Snack Dip150g 2 alternativas Macadamia Nut and Dark Chocolate Fat Bomb110g · 570 kcal · 9 g P Pecans and Cheddar Cheese Cubes120g · 650 kcal · 18 g P	150g	600	14	6	58
CenaBaked Chicken Thighs with Garlic Broccoli and Olive Oil420g 2 alternativas Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Cod Fillet with Garlic Butter and Asparagus420g · 600 kcal · 58 g P	420g	600	55	7	39
Total		3000	193	22	238

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

Día 3

3000 kcal · 191 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoKeto Avocado and Spinach Green Smoothie500ml 2 alternativas Whole Eggs Scrambled with Butter and Spinach400g · 780 kcal · 40 g P Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P	500ml	750	35	6	65
AlmuerzoGround Beef and Cheddar Lettuce Wraps450g 2 alternativas Grilled Chicken Breast with Bacon and Avocado450g · 950 kcal · 80 g P Pork Chops with Creamy Mushroom Sauce480g · 980 kcal · 82 g P	450g	950	78	9	67
SnackPecans and Cheddar Cheese Cubes120g 2 alternativas Almond Butter and Cream Cheese Snack Dip150g · 630 kcal · 15 g P Walnuts and Cream Cheese Spread130g · 670 kcal · 14 g P	120g	650	18	0	65
CenaPan-Seared Halibut with Garlic Butter and Zucchini Noodles450g 2 alternativas Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Chicken Thighs with Garlic Broccoli and Olive Oil420g · 600 kcal · 55 g P	450g	650	60	8	42
Total		3000	191	23	239

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

Día 4

3000 kcal · 182 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoBacon, Egg, and Cheese Scramble380g 2 alternativas Whole Eggs Scrambled in Butter with Sausage Links400g · 820 kcal · 42 g P Whole Eggs Scrambled with Butter and Spinach400g · 780 kcal · 40 g P	380g	800	45	0	69
AlmuerzoRoast Beef and Swiss Cheese Roll-ups with Mayo400g 2 alternativas Grilled Chicken Breast with Bacon and Avocado450g · 950 kcal · 80 g P Ground Beef and Cheddar Lettuce Wraps450g · 950 kcal · 78 g P	400g	900	75	6	64
SnackBrazil Nuts and Coconut Flakes Mix110g 2 alternativas Walnuts and Cream Cheese Spread130g · 670 kcal · 14 g P Pecans and Cheddar Cheese Cubes120g · 650 kcal · 18 g P	110g	700	12	3	71
CenaLamb Chops with Rosemary Butter and Green Beans410g 2 alternativas Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Chicken Thighs with Garlic Broccoli and Olive Oil420g · 600 kcal · 55 g P	410g	600	50	6	42
Total		3000	182	15	246

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

Día 5

3000 kcal · 192 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoWhole Eggs Scrambled with Butter and Spinach400g 2 alternativas Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P Keto Avocado and Spinach Green Smoothie500ml · 750 kcal · 35 g P	400g	780	40	2	68
AlmuerzoGrilled Chicken Breast with Bacon and Avocado450g 2 alternativas Ground Beef and Cheddar Lettuce Wraps450g · 950 kcal · 78 g P Pork Chops with Creamy Mushroom Sauce480g · 980 kcal · 82 g P	450g	950	80	7	67
SnackWalnuts and Cream Cheese Spread130g 2 alternativas Pecans and Cheddar Cheese Cubes120g · 650 kcal · 18 g P Brazil Nuts and Coconut Flakes Mix110g · 700 kcal · 12 g P	130g	670	14	1	68
CenaBaked Cod Fillet with Garlic Butter and Asparagus420g 2 alternativas Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Chicken Thighs with Garlic Broccoli and Olive Oil420g · 600 kcal · 55 g P	420g	600	58	7	38
Total		3000	192	17	241

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

Día 6

3000 kcal · 187 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoAvocado and Bacon Omelet430g 2 alternativas Bacon and Cheddar Omelet with Avocado450g · 850 kcal · 45 g P Whole Eggs Scrambled in Butter with Sausage Links400g · 820 kcal · 42 g P	430g	850	44	4	73
AlmuerzoPork Chops with Creamy Mushroom Sauce480g 2 alternativas Grilled Chicken Breast with Bacon and Avocado450g · 950 kcal · 80 g P Ground Beef and Cheddar Lettuce Wraps450g · 950 kcal · 78 g P	480g	980	82	6	70
SnackMacadamia Nut and Dark Chocolate Fat Bomb110g 2 alternativas Almond Butter and Cream Cheese Snack Dip150g · 600 kcal · 14 g P Pecans and Cheddar Cheese Cubes120g · 650 kcal · 18 g P	110g	570	9	0	60
CenaBaked Salmon Fillet with Broccoli and Olive Oil400g 2 alternativas Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Chicken Thighs with Garlic Broccoli and Olive Oil420g · 600 kcal · 55 g P	400g	600	52	8	40
Total		3000	187	18	243

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

Día 7

3000 kcal · 190 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoWhole Eggs Scrambled in Butter with Sausage Links400g 2 alternativas Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P Avocado and Bacon Omelet430g · 850 kcal · 44 g P	400g	820	42	3	71
AlmuerzoGround Beef and Cheddar Lettuce Wraps450g 2 alternativas Grilled Chicken Breast with Bacon and Avocado450g · 950 kcal · 80 g P Pork Chops with Creamy Mushroom Sauce480g · 980 kcal · 82 g P	450g	950	78	9	67
SnackAlmond Butter and Cream Cheese Snack Dip150g 2 alternativas Pecans and Cheddar Cheese Cubes120g · 650 kcal · 18 g P Walnuts and Cream Cheese Spread130g · 670 kcal · 14 g P	150g	630	15	5	61
CenaBaked Chicken Thighs with Asparagus and Olive Oil410g 2 alternativas Baked Chicken Thighs with Garlic Broccoli and Olive Oil420g · 600 kcal · 55 g P Baked Cod Fillet with Garlic Butter and Asparagus420g · 600 kcal · 58 g P	410g	600	55	5	40
Total		3000	190	22	239

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 3000 kcal (±50)

Proteínas187.9g

Carbohidratos19.1g

Grasas241.7g

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

Bacon1.2 kg
Ribeye Steak1.0 kg
Salmon Fillets1.2 kg
Pork Chops1.0 kg
Chicken Thighs1.2 kg
Pork Sausage Links800g
Ground Beef 80/201.2 kg
Halibut Fillets500g
Roast Beef Slices600g
Lamb Chops600g
Chicken Breast800g
Cod Fillets600g

Frutas y verduras

Avocados10 units
Spinach600g
Asparagus800g
Mushrooms500g
Broccoli700g
Iceberg Lettuce3 heads
Zucchini600g
Green Beans500g

Lácteos

Eggs3.5 dozen
Cheddar Cheese800g
Butter700g
Heavy Cream500ml
Cream Cheese500g
Swiss Cheese400g

Despensa

Macadamia Nuts400g
Dark Chocolate 85%250g
Olive Oil1.0 L
Almond Butter400g
Pecans300g
Mayonnaise400g
Brazil Nuts300g
Unsweetened Coconut Flakes200g
Walnuts300g

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 3000 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 3000 kcal layout delivers an average daily protein of 188 grams to support your goals. Larger or very active adults who need a higher energy intake will find this setup fits them well. Smaller individuals or people who require lower energy levels will find this plan too large. The system uses a strict keto approach where carbohydrates stay very low so most calories come from fat and protein. You eat four distinct meals each day to hit your targets steadily. Your daily menu features options such as pork chops with creamy mushroom sauce and ground beef and cheddar lettuce wraps. These rich meals keep your intake focused on high quality proteins and fats.

What a day looks like

Day one starts with a bacon and cheddar omelet paired with fresh avocado. Your second meal is a grilled ribeye steak with herb butter and a side spinach salad. Later you enjoy a macadamia nut and dark chocolate fat bomb as a snack. Dinner features a baked salmon fillet served with asparagus drizzled in olive oil. You repeat this pattern across seven days to maintain your daily totals. The food selection ensures you never get bored while following your routine. Each dish tastes great and fits the specific macronutrient rules of the program. You simply follow the daily layout to stay on track.

How to use it

Begin by checking the full shopping list before you visit the local market. You want to buy all necessary ingredients ahead of time to avoid last minute stress. Prep your meats in large batches on Sunday to save valuable time during the week. You can swap any protein for a similar option if you prefer a different taste. Add extra non starchy green vegetables to your plate if you feel physically hungry. Read through all recipes carefully before you start cooking any meal. Keep your daily records updated so you can track your progress accurately over time. Enjoy your food and stay consistent with your daily schedule.

Prep your proteins ahead of time to make daily cooking much easier.
Swap main protein sources for similar items when you want variety.
Add extra green vegetables to your meals if you feel hungry.
Read the complete shopping list carefully before buying your groceries.

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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