2500 Calorie Low-Carb Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated septembre 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

Généré par Mealyno à partir de formules publiées. Non relu par un médecin ni par un diététicien. Détails

Jour 1

2500 kcal · 158 g P

Jour 1
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs with Avocado and Bacon350g 2 alternatives 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
DéjeunerGrilled Chicken Salad with Olive Oil450g 2 alternatives 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
CollationMixed Almonds and Walnuts50g 2 alternatives 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
DînerBaked Salmon with Broccoli and Butter500g 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

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Jour 2

2500 kcal · 172 g P

Jour 2
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGreek Yogurt with Chia Seeds and Almond Butter350g 2 alternatives 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
DéjeunerTuna Salad Lettuce Wraps with Mayo400g 2 alternatives 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
CollationCheddar Cheese and Macadamia Nuts70g 2 alternatives Cheese Cubes and Olives150g · 360 kcal · 18 g P Walnut Kernels Snack55g · 360 kcal · 8 g P	70g	350	12	4	32
DînerSirloin Steak with Asparagus and Olive Oil500g 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 3

2500 kcal · 166 g P

Jour 3
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerOmelet with Spinach, Feta, and Mushrooms380g 2 alternatives 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
DéjeunerTurkey Breast and Avocado Wrap in Cabbage420g 2 alternatives 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
CollationPumpkin Seeds and Pecans55g 2 alternatives 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
DînerPork Chops with Cauliflower Mash and Butter520g 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 4

2500 kcal · 167 g P

Jour 4
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs with Sausage and Cheese340g 2 alternatives Sausage and Mushroom Frittata420g · 660 kcal · 40 g P Bacon, Egg, and Cheese Scramble390g · 650 kcal · 42 g P	340g	660	42	4	53
DéjeunerGrilled Chicken Salad with Avocado460g 2 alternatives 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
CollationBrazil Nuts and Dark Chocolate Chunks45g 2 alternatives 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
DînerBaked Cod with Zucchini Noodles and Pesto550g 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 5

2500 kcal · 171 g P

Jour 5
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGreek Yogurt with Chia Seeds and Peanut Butter360g 2 alternatives 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
DéjeunerTuna Salad in Cucumber Boats410g 2 alternatives 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
CollationGouda Cheese and Walnuts65g 2 alternatives Pumpkin Seeds and Pecans55g · 320 kcal · 10 g P Cheddar Cheese and Macadamia Nuts70g · 350 kcal · 12 g P	65g	330	14	1	30
DînerRibeye Steak with Roasted Broccoli and Butter480g 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 6

2500 kcal · 165 g P

Jour 6
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerOmelet with Ham, Bell Pepper, and Cheddar370g 2 alternatives 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
DéjeunerTurkey Breast Salad with Olive Oil Dressing440g 2 alternatives 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
CollationMixed Almonds and Sunflower Seeds50g 2 alternatives 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
DînerBaked Salmon with Asparagus and Butter490g 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 7

2500 kcal · 170 g P

Jour 7
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs with Bacon and Spinach350g 2 alternatives 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
DéjeunerGrilled Chicken and Avocado Salad450g 2 alternatives 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
CollationMacadamia Nuts and Cheese Cubes55g 2 alternatives 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
DînerSirloin Steak with Cauliflower Mash and Pesto510g 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Calories and protein, day by day

ProtéinesGlucidesLipides

La hauteur de la barre correspond aux kcal du jour réparties entre protéines, glucides et lipides. Les chiffres sous chaque barre sont les grammes de protéines.

Macros quotidiens moyens

targeting 2500 kcal (±50)

Protéines167g

Glucides36.6g

Lipides187.6g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Liste de courses

Regroupée par rayon. Les quantités correspondent aux 7 jours complets.

Protéines

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

Fruits et légumes

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

Produits laitiers

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

Épicerie

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.

Lire l'avertissement complet

Chaque chiffre de cette page (objectifs de calories, répartition des macros et tout plan repas proposé) est produit par des formules (Mifflin-St Jeor pour le métabolisme de base, coefficients d'activité standard) ou, pour les plans repas générés par IA, par un modèle de langage qui applique ces mêmes formules. Sur les pages de plans repas, la quantité de glucides de chaque repas est calculée par différence : calories totales moins les calories des protéines et des lipides, divisées par 4. Elle n'est ni mesurée ni estimée séparément ; lisez-la comme un bilan arithmétique et non comme une analyse nutritionnelle indépendante du plat. Rien de tout cela ne constitue un conseil médical ou nutritionnel individualisé, et rien n'a été relu par un diététicien diplômé, un médecin ou un autre professionnel de santé agréé.

Demandez à votre médecin ou à un diététicien diplômé ce qui vous convient avant de commencer un nouveau régime, surtout si vous êtes enceinte ou allaitez, si vous avez une maladie diagnostiquée, si vous prenez un médicament sur ordonnance ou si vous avez des antécédents de troubles du comportement alimentaire. Si vous avez une maladie rénale ou une autre affection médicale, demandez conseil à votre médecin avant d'augmenter les protéines.

Mealyno ne recommande jamais un objectif de calories inférieur à votre métabolisme de base (BMR) calculé, l'énergie minimale dont votre corps a besoin au repos complet. Même le réglage de perte de poids le plus agressif est plafonné à ce seuil.

Les estimations de calories et de BMR utilisent la formule de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Généré: septembre 2026

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