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1900 Calorie Keto Meal Plan

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

What is a 1900 calorie keto meal plan?

A 1900 calorie keto meal plan is a seven-day menu where each day adds up to about 1900 kcal (within 50). This one averages 122 g protein a day over 4 meals.

1906

kcal a day

122

g protein a day

31

g protein a meal

7

days

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

1900 kcal · 117 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Avocado and Bacon350g 2 swaps Bacon and Cheddar Scrambled Eggs350g · 550 kcal · 30 g P Greek Yogurt Style Keto Bowl with Chia Seeds and Almonds300g · 550 kcal · 30 g P	350g	550	28	6	46
LunchGrilled Chicken Salad with Olive Oil Dressing400g 2 swaps Grilled Chicken Salad with Caesar Dressing350g · 520 kcal · 40 g P Grilled Chicken Thighs with Green Beans340g · 510 kcal · 44 g P	400g	520	45	9	34
SnackMacadamia Nuts30g 2 swaps Brazil Nuts30g · 200 kcal · 4 g P String Cheese and Olives120g · 200 kcal · 10 g P	30g	200	2	1	21
DinnerBaked Salmon with Asparagus and Butter420g 2 swaps Butter Basted Ribeye Steak with Asparagus450g · 630 kcal · 48 g P Chicken Thighs with Roasted Brussels Sprouts350g · 630 kcal · 40 g P	420g	630	42	8	48
Total		1900	117	24	149

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

1900 kcal · 126 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastKeto Omelet with Spinach and Cheddar320g 2 swaps Cheese and Herb Omelette310g · 520 kcal · 29 g P Scrambled Eggs with Avocado and Bacon350g · 500 kcal · 25 g P	320g	510	30	5	41
LunchTuna Salad Lettuce Wraps350g 2 swaps Tuna Salad Lettuce Wraps with Mayonnaise320g · 480 kcal · 35 g P Canned Tuna and Avocado Bowl300g · 490 kcal · 37 g P	350g	480	38	6	34
SnackPecans and Cheese Cube50g 2 swaps Black Olives and Feta Snack Bowl100g · 210 kcal · 5 g P Mixed Almonds and Pecans35g · 210 kcal · 5 g P	50g	210	6	2	20
DinnerRibeye Steak with Garlic Butter and Broccoli450g 2 swaps Pork Chops with Creamy Mushroom Sauce450g · 700 kcal · 50 g P Ribeye Steak with Garlic Butter Mushrooms460g · 700 kcal · 52 g P	450g	700	52	8	51
Total		1900	126	21	146

About the same kcal and protein. Day totals above are not recalculated.

Day 3

1900 kcal · 119 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt Keto Bowl with Chia Seeds280g 2 swaps Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P Scrambled Eggs with Avocado and Bacon250g · 450 kcal · 22 g P	280g	450	24	10	35
LunchSliced Turkey and Swiss Roll-Ups with Mayo300g 2 swaps Turkey and Cheese Roll-Ups with Cucumber Slices380g · 530 kcal · 42 g P Grilled Chicken Salad with Caesar Dressing350g · 520 kcal · 40 g P	300g	530	40	7	38
SnackOlives and Almonds70g 2 swaps Cheddar Cheese Cubes50g · 220 kcal · 14 g P Black Olives and Feta Snack Bowl100g · 210 kcal · 5 g P	70g	220	5	3	21
DinnerPork Chops with Creamy Mushroom Sauce450g 2 swaps Ribeye Steak with Garlic Butter Mushrooms460g · 700 kcal · 52 g P Ribeye Steak with Garlic Butter and Broccoli450g · 700 kcal · 52 g P	450g	700	50	8	52
Total		1900	119	28	146

About the same kcal and protein. Day totals above are not recalculated.

Day 4

1900 kcal · 128 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastFried Eggs with Sausage Links310g 2 swaps Omelette with Cheddar Cheese and Spinach320g · 600 kcal · 38 g P Sausage and Mushroom Frittata350g · 560 kcal · 32 g P	310g	580	32	3	49
LunchChicken Thighs with Cauliflower Mash400g 2 swaps Grilled Chicken Salad with Olive Oil Dressing400g · 550 kcal · 40 g P Leftover Baked Salmon and Broccoli400g · 550 kcal · 40 g P	400g	550	44	8	38
SnackBrazil Nuts30g 2 swaps Macadamia Nuts30g · 200 kcal · 2 g P String Cheese and Olives120g · 200 kcal · 10 g P	30g	200	4	1	20
DinnerBaked Cod with Olive Oil and Zucchini Noodles480g 2 swaps Ground Beef and Cheese Skillet380g · 570 kcal · 45 g P Baked Cod with Lemon and Herbs300g · 580 kcal · 45 g P	480g	570	48	9	38
Total		1900	128	21	145

About the same kcal and protein. Day totals above are not recalculated.

Day 5

1900 kcal · 119 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastAvocado and Bacon Breakfast Bowl330g 2 swaps Cream Cheese and Scrambled Eggs300g · 530 kcal · 28 g P Bacon and Fried Eggs with Spinach320g · 540 kcal · 30 g P	330g	530	22	7	46
LunchCobb Salad with Chicken, Egg, and Ranch450g 2 swaps Grilled Chicken Thighs with Caesar Salad420g · 610 kcal · 44 g P Avocado and Grilled Chicken Salad400g · 620 kcal · 45 g P	450g	610	46	8	44
SnackWalnuts and Pumpkin Seeds35g 2 swaps Brazil Nuts30g · 200 kcal · 4 g P Macadamia Nuts30g · 200 kcal · 2 g P	35g	190	6	3	17
DinnerGround Beef and Cheese Skillet380g 2 swaps Baked Cod with Olive Oil and Zucchini Noodles480g · 570 kcal · 48 g P Baked Salmon with Asparagus300g · 570 kcal · 40 g P	380g	570	45	8	40
Total		1900	119	26	147

About the same kcal and protein. Day totals above are not recalculated.

Day 6

1900 kcal · 125 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastMushroom and Feta Omelet310g 2 swaps Fried Eggs with Sausage Links230g · 480 kcal · 24 g P Keto Omelet with Spinach and Cheddar Cheese320g · 480 kcal · 28 g P	310g	490	28	7	39
LunchShrimp Avocado Salad with Lemon Dressing380g 2 swaps Grilled Chicken Thighs with Green Beans340g · 510 kcal · 44 g P Grilled Chicken Salad with Caesar Dressing350g · 520 kcal · 40 g P	380g	510	40	9	35
SnackMacadamia Nuts30g 2 swaps Brazil Nuts30g · 200 kcal · 4 g P String Cheese and Olives120g · 200 kcal · 10 g P	30g	200	2	1	21
DinnerRoast Beef with Brussels Sprouts and Butter460g 2 swaps Pork Chops with Creamy Mushroom Sauce450g · 700 kcal · 50 g P Ribeye Steak with Garlic Butter Mushrooms460g · 700 kcal · 52 g P	460g	700	55	12	48
Total		1900	125	29	143

About the same kcal and protein. Day totals above are not recalculated.

Day 7

1940 kcal · 121 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Avocado and Bacon350g 2 swaps Bacon and Cheddar Scrambled Eggs350g · 550 kcal · 30 g P Greek Yogurt Style Keto Bowl with Chia Seeds and Almonds300g · 550 kcal · 30 g P	350g	550	28	6	46
LunchTuna Salad Lettuce Wraps350g 2 swaps Tuna Salad Lettuce Wraps with Mayonnaise320g · 480 kcal · 35 g P Canned Tuna and Avocado Bowl300g · 490 kcal · 37 g P	350g	480	38	6	34
SnackPecans30g 2 swaps Black Olives and Feta Snack Bowl100g · 210 kcal · 5 g P Mixed Almonds and Pecans35g · 210 kcal · 5 g P	30g	210	3	2	21
DinnerRibeye Steak with Garlic Butter and Broccoli450g 2 swaps Pork Chops with Creamy Mushroom Sauce450g · 700 kcal · 50 g P Ribeye Steak with Garlic Butter Mushrooms460g · 700 kcal · 52 g P	450g	700	52	8	51
Total		1940	121	22	152

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 1900 kcal (±50)

Protein122.1g

Carbs24.4g

Fat146.9g

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

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

Bacon400 grams
Chicken Thighs and Breasts1.2 kg
Salmon Fillets400 grams
Ribeye Steaks800 grams
Sliced Turkey Breast400 grams
Pork Chops500 grams
Sausage Links400 grams
Cod Fillets450 grams
Ground Beef500 grams
Shrimp400 grams
Roast Beef500 grams

Produce

Avocados7 units
Mixed Salad Greens800 grams
Asparagus300 grams
Spinach400 grams
Broccoli500 grams
Mushrooms300 grams
Cauliflower500 grams
Zucchini500 grams
Brussels Sprouts400 grams

Dairy

Eggs28 units
Butter400 grams
Cheddar Cheese300 grams
Full-Fat Greek Yogurt400 grams
Swiss Cheese200 grams
Heavy Cream250 ml
Feta Cheese150 grams

Pantry

Olive Oil300 ml
Macadamia Nuts150 grams
Canned Tuna600 grams
Pecans150 grams
Chia Seeds50 grams
Mayonnaise200 ml
Black Olives150 grams
Almonds100 grams
Brazil Nuts100 grams
Walnuts100 grams
Pumpkin Seeds100 grams

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 1900 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 1900 kcal meal plan provides an average daily protein intake of 122 grams for your daily routine. This middle calorie level suits many adults with moderate daily activity. It is less suited to very active or larger adults at a low calorie level. The dietary pattern follows a strict keto framework designed for steady daily habits. Carbohydrates stay very low, so most calories come from fat and protein. You get 4 distinct meals per day across 7 full days of eating. Day one starts with scrambled eggs with avocado and bacon for breakfast. Lunch brings a grilled chicken salad with olive oil dressing, followed by macadamia nuts for a snack. Baked salmon with asparagus and butter finishes the day.

What a day looks like

Your daily menu features meals like roast beef with Brussels sprouts and butter. Ribeye steak with garlic butter and broccoli also anchors your weekly schedule. Pork chops with creamy mushroom sauce bring rich flavor to your evening meals. Baked cod with olive oil and zucchini noodles offer a lighter seafood option. You can also enjoy a cobb salad with chicken, egg, and ranch dressing. The daily protein stays within a range of 117 to 128 grams to meet your target. Total calories remain between 1900 and 1940 kcal throughout the week. This setup keeps your food choices varied while you follow the plan.

How to use it

Plan your weekly grocery shop by reading the provided ingredient list before you start cooking. Batch cook your main protein sources ahead of time to save effort during busy days. Swap any primary protein with a similar option from the list if you prefer variety. Add extra low carbohydrate vegetables to your plate if you feel hungry between scheduled meals. Keep track of your daily intake to ensure you stay near your target. Follow the structured meal schedule closely to maintain consistency across all 7 days. Drink plenty of water throughout the day to support your overall daily routine. Listen to your body and adjust portion sizes slightly if your activity levels change.

Prep your roasted meats and fish in large batches on Sunday.
Swap your chicken for pork chops or steak when you want a change.
Add extra leafy greens and low carb vegetables if you feel hungry.
Check the shopping list carefully before buying your weekly food items.

Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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