3000 Calorie Low-Carb Meal Plan

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

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

Jour 1

3000 kcal · 225 g P

Jour 1
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerBacon and Whole Egg Scramble with Avocado400g 2 alternatives 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
DéjeunerGrilled Chicken Breast with Caesar Salad and Olive Oil500g 2 alternatives 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
CollationMacadamia Nuts and Beef Jerky Snack Pack120g 1 alternative Protein Shake with Peanut Butter and Almond Milk450ml · 400 kcal · 40 g P	120g	400	25	5	31
DînerRibeye Steak with Garlic Butter and Asparagus550g 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	550g	900	75	11	62
Total		3000	225	40	216

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 · 225 g P

Jour 2
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGreek Yogurt with Mixed Berries and Almond Butter450g 2 alternatives 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
DéjeunerBaked Salmon Salad with Olive Oil and Cucumber500g 2 alternatives 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
CollationCheddar Cheese and Pepperoni Slices180g	180g	500	30	5	40
DînerGround Beef Stir-Fry with Cabbage and Mushrooms600g 2 alternatives 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

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

Jour 3

3000 kcal · 215 g P

Jour 3
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerOmelet with Spinach, Feta, and Sausage420g 2 alternatives 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
DéjeunerTuna Salad Stuffed Avocados500g 2 alternatives 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
CollationMixed Walnuts and Pumpkin Seeds80g 2 alternatives 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
DînerPork Chops with Garlic Butter and Broccoli550g 2 alternatives 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

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

Jour 4

3000 kcal · 245 g P

Jour 4
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs with Cream Cheese and Bacon380g 2 alternatives 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
DéjeunerGrilled Chicken Thighs with Green Beans and Almonds520g 2 alternatives 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
CollationProtein Shake with Peanut Butter and Almond Milk450ml	450ml	400	40	11	22
DînerSirloin Steak with Olive Oil Roasted Brussels Sprouts550g 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	550g	900	80	17	57
Total		3000	245	47	204

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

Jour 5

3000 kcal · 220 g P

Jour 5
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGreek Yogurt with Mixed Berries and Almond Butter450g 2 alternatives 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
DéjeunerRibeye Steak with Garlic Butter and Asparagus550g 2 alternatives 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
CollationMacadamia Nuts and Beef Jerky Snack Pack120g 1 alternative Protein Shake with Peanut Butter and Almond Milk450ml · 400 kcal · 40 g P	120g	400	25	5	31
DînerBaked Salmon with Lemon Herb Butter and Zucchini550g 2 alternatives 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

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

Jour 6

3000 kcal · 220 g P

Jour 6
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerBacon and Whole Egg Scramble with Avocado400g 2 alternatives 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
DéjeunerGround Beef Stir-Fry with Cabbage and Mushrooms600g 2 alternatives 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
CollationCheddar Cheese and Pepperoni Slices180g	180g	500	30	5	40
DînerPork Chops with Garlic Butter and Broccoli500g 2 alternatives 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

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

Jour 7

3000 kcal · 255 g P

Jour 7
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerOmelet with Spinach, Feta, and Sausage420g 2 alternatives 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
DéjeunerGrilled Chicken Breast with Caesar Salad and Olive Oil500g 2 alternatives 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
CollationProtein Shake with Peanut Butter and Almond Milk450ml	450ml	400	40	11	22
DînerSirloin Steak with Olive Oil Roasted Brussels Sprouts550g 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	550g	900	80	17	57
Total		3000	255	53	197

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)

Protéines229.3g

Glucides47.6g

Lipides210.6g

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

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

Fruits et légumes

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

Produits laitiers

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

Épicerie

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

Autres

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.

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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