3000 Calorie Low-Carb Meal Plan

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

What is a 3000 calorie low-carb meal plan?

A 3000 calorie low-carb meal plan is a seven-day menu where each day adds up to about 3000 kcal (within 50). This one averages 229 g protein a day over 4 meals.

3000

kcal a day

229

g protein a day

57

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 · 225 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoBacon and Whole Egg Scramble with Avocado400g 2 alternativas Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P Omelet with Spinach, Feta, and Sausage420g · 800 kcal · 55 g P	400g	800	45	9	65
AlmuerzoGrilled Chicken Breast with Caesar Salad and Olive Oil500g 2 alternativas Grilled Chicken Thighs with Green Beans and Almonds520g · 900 kcal · 75 g P Ground Beef Stir-Fry with Cabbage and Mushrooms600g · 900 kcal · 75 g P	500g	900	80	15	58
SnackMacadamia Nuts and Beef Jerky Snack Pack120g 1 alternativa Protein Shake with Peanut Butter and Almond Milk450ml · 400 kcal · 40 g P	120g	400	25	5	31
CenaRibeye Steak with Garlic Butter and Asparagus550g 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	550g	900	75	11	62
Total		3000	225	40	216

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

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Día 2

3000 kcal · 225 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt with Mixed Berries and Almond Butter450g 2 alternativas Bacon and Whole Egg Scramble with Avocado400g · 800 kcal · 45 g P Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P	450g	750	50	25	50
AlmuerzoBaked Salmon Salad with Olive Oil and Cucumber500g 2 alternativas Tuna Salad Stuffed Avocados500g · 850 kcal · 65 g P Grilled Chicken Breast with Caesar Salad and Olive Oil500g · 900 kcal · 80 g P	500g	850	70	12	58
SnackCheddar Cheese and Pepperoni Slices180g	180g	500	30	5	40
CenaGround Beef Stir-Fry with Cabbage and Mushrooms600g 2 alternativas Pork Chops with Garlic Butter and Broccoli550g · 900 kcal · 80 g P Ribeye Steak with Garlic Butter and Asparagus550g · 900 kcal · 75 g P	600g	900	75	15	60
Total		3000	225	57	208

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

Día 3

3000 kcal · 215 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOmelet with Spinach, Feta, and Sausage420g 2 alternativas Scrambled Eggs with Cream Cheese and Bacon380g · 800 kcal · 50 g P Greek Yogurt with Mixed Berries and Almond Butter450g · 750 kcal · 50 g P	420g	800	55	10	60
AlmuerzoTuna Salad Stuffed Avocados500g 2 alternativas Baked Salmon Salad with Olive Oil and Cucumber500g · 850 kcal · 70 g P Grilled Chicken Breast with Caesar Salad and Olive Oil500g · 900 kcal · 80 g P	500g	850	65	15	59
SnackMixed Walnuts and Pumpkin Seeds80g 2 alternativas Cheddar Cheese and Pepperoni Slices180g · 500 kcal · 30 g P Macadamia Nuts and Beef Jerky Snack Pack120g · 400 kcal · 25 g P	80g	450	15	1	43
CenaPork Chops with Garlic Butter and Broccoli550g 2 alternativas Ground Beef Stir-Fry with Cabbage and Mushrooms600g · 900 kcal · 75 g P Ribeye Steak with Garlic Butter and Asparagus550g · 900 kcal · 75 g P	550g	900	80	15	58
Total		3000	215	41	220

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

Día 4

3000 kcal · 245 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Cream Cheese and Bacon380g 2 alternativas Bacon and Whole Egg Scramble with Avocado400g · 800 kcal · 45 g P Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P	380g	800	50	4	65
AlmuerzoGrilled Chicken Thighs with Green Beans and Almonds520g 2 alternativas Grilled Chicken Breast with Caesar Salad and Olive Oil500g · 900 kcal · 80 g P Ground Beef Stir-Fry with Cabbage and Mushrooms600g · 900 kcal · 75 g P	520g	900	75	15	60
SnackProtein Shake with Peanut Butter and Almond Milk450ml	450ml	400	40	11	22
CenaSirloin Steak with Olive Oil Roasted Brussels Sprouts550g 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	550g	900	80	17	57
Total		3000	245	47	204

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

Día 5

3000 kcal · 220 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt with Mixed Berries and Almond Butter450g 2 alternativas Bacon and Whole Egg Scramble with Avocado400g · 800 kcal · 45 g P Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P	450g	750	50	25	50
AlmuerzoRibeye Steak with Garlic Butter and Asparagus550g 2 alternativas Grilled Chicken Breast with Caesar Salad and Olive Oil500g · 900 kcal · 80 g P Grilled Chicken Thighs with Green Beans and Almonds520g · 900 kcal · 75 g P	550g	900	75	11	62
SnackMacadamia Nuts and Beef Jerky Snack Pack120g 1 alternativa Protein Shake with Peanut Butter and Almond Milk450ml · 400 kcal · 40 g P	120g	400	25	5	31
CenaBaked Salmon with Lemon Herb Butter and Zucchini550g 2 alternativas Baked Salmon Fillet with Asparagus and Olive Oil500g · 1000 kcal · 65 g P Ground Beef Stir-Fry with Cabbage and Mushrooms600g · 900 kcal · 75 g P	550g	950	70	12	69
Total		3000	220	53	212

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

Día 6

3000 kcal · 220 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoBacon and Whole Egg Scramble with Avocado400g 2 alternativas Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P Omelet with Spinach, Feta, and Sausage420g · 800 kcal · 55 g P	400g	800	45	9	65
AlmuerzoGround Beef Stir-Fry with Cabbage and Mushrooms600g 2 alternativas Grilled Chicken Breast with Caesar Salad and Olive Oil500g · 900 kcal · 80 g P Grilled Chicken Thighs with Green Beans and Almonds520g · 900 kcal · 75 g P	600g	900	75	15	60
SnackCheddar Cheese and Pepperoni Slices180g	180g	500	30	5	40
CenaPork Chops with Garlic Butter and Broccoli500g 2 alternativas Pork Chops with Creamy Mushroom Sauce500g · 760 kcal · 65 g P Shrimp Cooked in Garlic Butter with Cauliflower Mash480g · 850 kcal · 65 g P	500g	800	70	13	52
Total		3000	220	42	217

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

Día 7

3000 kcal · 255 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOmelet with Spinach, Feta, and Sausage420g 2 alternativas Scrambled Eggs with Cream Cheese and Bacon380g · 800 kcal · 50 g P Greek Yogurt with Mixed Berries and Almond Butter450g · 750 kcal · 50 g P	420g	800	55	10	60
AlmuerzoGrilled Chicken Breast with Caesar Salad and Olive Oil500g 2 alternativas Grilled Chicken Thighs with Green Beans and Almonds520g · 900 kcal · 75 g P Ground Beef Stir-Fry with Cabbage and Mushrooms600g · 900 kcal · 75 g P	500g	900	80	15	58
SnackProtein Shake with Peanut Butter and Almond Milk450ml	450ml	400	40	11	22
CenaSirloin Steak with Olive Oil Roasted Brussels Sprouts550g 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	550g	900	80	17	57
Total		3000	255	53	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 3000 kcal (±50)

Proteínas229.3g

Carbohidratos47.6g

Grasas210.6g

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

Eggs3.5 dozen
Bacon600g
Chicken Breast1.2 kg
Chicken Thighs600g
Ribeye Steak1.0 kg
Sirloin Steak1.0 kg
Ground Beef1.2 kg
Salmon Fillets900g
Pork Chops800g
Canned Tuna400g
Beef Jerky250g
Whey Protein Powder300g

Frutas y verduras

Avocados6 units
Spinach400g
Broccoli800g
Asparagus600g
Zucchini600g
Brussels Sprouts600g
Cabbage600g
Caesar Salad Greens600g
Mixed Berries400g
Cucumbers400g
Mushrooms400g

Lácteos

Greek Yogurt1.0 kg
Cheddar Cheese400g
Feta Cheese200g
Cream Cheese200g
Butter400g
Almond Milk1.0 L

Despensa

Macadamia Nuts300g
Almonds300g
Walnuts200g
Pumpkin Seeds200g
Peanut Butter300g
Almond Butter300g
Olive Oil500ml

Otros

Pepperoni Slices200g

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 low-carb meal plan delivers 3000 kcal and an average daily protein of 229 grams to fuel your day. It is a higher calorie level, intended for larger or very active adults with a high energy need. If you are a smaller person or have lower daily energy needs, this high calorie count will not suit you. Carbohydrates are kept lower, so meals lean on protein, vegetables and fats. You will enjoy hearty foods like bacon, eggs, steak, chicken breast and macadamia nuts. Each of the 7 days provides 4 distinct meals to keep you full and focused. You can build muscle with these protein dense options while keeping your carbohydrate intake low.

What a day looks like

Your first day starts with a breakfast of bacon and whole egg scramble with avocado. Lunch brings a tasty grilled chicken breast with caesar salad and olive oil. Later in the day you can snack on macadamia nuts and beef jerky snack pack. Dinner finishes the day strong with ribeye steak with garlic butter and asparagus. Other top protein meals feature pork chops with garlic butter and broccoli. You also get sirloin steak with olive oil roasted brussels sprouts. You will sample grilled chicken thighs with green beans and almonds during the week. Ground beef stir fry with cabbage and mushrooms rounds out the daily food rotation nicely.

How to use it

Follow these simple steps to make the most of your weekly food schedule. Read the shopping list carefully before you buy your groceries for the week. Prepare large batches of meat ahead of time to save valuable time each evening. Swap any protein source with a similar option if you prefer a different taste. Add extra non starchy vegetables to your plate if you feel hungry between meals. Keep track of your daily intake to ensure you hit your protein goals consistently. Drink plenty of water throughout the day to stay properly hydrated while eating this way. Enjoy the hearty food choices and stick to the structured meal schedule.

Read the complete shopping list carefully before heading to the local grocery store.
Prepare large batches of meat ahead of time to save valuable cooking time.
Swap any meal protein with a similar option if you prefer different tastes.
Add extra green vegetables to your plate if you feel hungry at all.

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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