3000 Calorie Keto Meal Plan

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

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

Jour 1

3000 kcal · 180 g P

Jour 1
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerBacon and Cheddar Omelet with Avocado450g 2 alternatives 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
DéjeunerGrilled Ribeye Steak with Herb Butter and Spinach Salad500g 2 alternatives 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
CollationMacadamia Nut and Dark Chocolate Fat Bomb100g	100g	500	8	0	52
DînerBaked Salmon Fillet with Asparagus and Olive Oil400g 2 alternatives 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

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

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Jour 2

3000 kcal · 193 g P

Jour 2
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerWhole Eggs Scrambled in Butter with Sausage Links400g 2 alternatives Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P Avocado and Bacon Omelet430g · 850 kcal · 44 g P	400g	820	42	3	71
DéjeunerPork Chops with Creamy Mushroom Sauce480g 2 alternatives 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
CollationAlmond Butter and Cream Cheese Snack Dip150g 2 alternatives 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
DînerBaked Chicken Thighs with Garlic Broccoli and Olive Oil420g 2 alternatives 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

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

Jour 3

3000 kcal · 191 g P

Jour 3
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerKeto Avocado and Spinach Green Smoothie500ml 2 alternatives 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
DéjeunerGround Beef and Cheddar Lettuce Wraps450g 2 alternatives 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
CollationPecans and Cheddar Cheese Cubes120g 2 alternatives 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
DînerPan-Seared Halibut with Garlic Butter and Zucchini Noodles450g 2 alternatives 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

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

Jour 4

3000 kcal · 182 g P

Jour 4
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerBacon, Egg, and Cheese Scramble380g 2 alternatives 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
DéjeunerRoast Beef and Swiss Cheese Roll-ups with Mayo400g 2 alternatives 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
CollationBrazil Nuts and Coconut Flakes Mix110g 2 alternatives 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
DînerLamb Chops with Rosemary Butter and Green Beans410g 2 alternatives 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

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

Jour 5

3000 kcal · 192 g P

Jour 5
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerWhole Eggs Scrambled with Butter and Spinach400g 2 alternatives 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
DéjeunerGrilled Chicken Breast with Bacon and Avocado450g 2 alternatives 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
CollationWalnuts and Cream Cheese Spread130g 2 alternatives 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
DînerBaked Cod Fillet with Garlic Butter and Asparagus420g 2 alternatives 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

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

Jour 6

3000 kcal · 187 g P

Jour 6
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerAvocado and Bacon Omelet430g 2 alternatives 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
DéjeunerPork Chops with Creamy Mushroom Sauce480g 2 alternatives 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
CollationMacadamia Nut and Dark Chocolate Fat Bomb110g 2 alternatives 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
DînerBaked Salmon Fillet with Broccoli and Olive Oil400g 2 alternatives 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

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

Jour 7

3000 kcal · 190 g P

Jour 7
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerWhole Eggs Scrambled in Butter with Sausage Links400g 2 alternatives Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P Avocado and Bacon Omelet430g · 850 kcal · 44 g P	400g	820	42	3	71
DéjeunerGround Beef and Cheddar Lettuce Wraps450g 2 alternatives 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
CollationAlmond Butter and Cream Cheese Snack Dip150g 2 alternatives 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
DînerBaked Chicken Thighs with Asparagus and Olive Oil410g 2 alternatives 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

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 3000 kcal (±50)

Protéines187.9g

Glucides19.1g

Lipides241.7g

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

Liste de courses

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

Protéines

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

Fruits et légumes

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

Produits laitiers

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

Épicerie

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.

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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