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1900 Calorie Low-Carb Meal Plan

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

What is a 1900 calorie low-carb meal plan?

A 1900 calorie low-carb meal plan is a seven-day menu where each day adds up to about 1900 kcal (within 50). This one averages 130 g protein a day over 4 meals.

1900

kcal a day

130

g protein a day

32

g protein a meal

7

days

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

Day 1

1900 kcal · 130 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Spinach and Avocado350g 2 swaps Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P Greek Yogurt Keto Bowl with Chia Seeds280g · 450 kcal · 24 g P	350g	450	24	8	36
LunchGrilled Chicken Salad with Olive Oil Dressing400g 2 swaps Chicken Caesar Salad without Croutons400g · 550 kcal · 48 g P Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P	400g	550	48	11	35
SnackMixed Almonds and Walnuts35g 2 swaps Brazil Nuts30g · 200 kcal · 4 g P Brazil Nuts and Pecans30g · 200 kcal · 3 g P	35g	200	6	1	19
DinnerBaked Salmon with Roasted Broccoli and Butter450g 2 swaps Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P Baked Meatballs with Tomato Sauce and Mozzarella450g · 700 kcal · 50 g P	450g	700	52	15	48
Total		1900	130	35	138

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

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Day 2

1900 kcal · 129 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt with Chia Seeds and Raspberries300g 2 swaps Fried Eggs with Sliced Avocado280g · 400 kcal · 18 g P Omelette with Cheese and Mushrooms250g · 400 kcal · 20 g P	300g	400	22	15	28
LunchTuna Salad Stuffed Bell Peppers380g 2 swaps Grilled Chicken Salad with Olive Oil Dressing350g · 500 kcal · 40 g P Leftover Beef Stir-fry230g · 500 kcal · 40 g P	380g	500	42	13	31
SnackSliced Cucumber with Cream Cheese250g 2 swaps Brazil Nuts30g · 200 kcal · 4 g P Brazil Nuts and Pecans30g · 200 kcal · 3 g P	250g	200	5	5	18
DinnerBeef Steak with Garlic Butter and Asparagus500g 2 swaps Beef and Broccoli Stir-Fry with Sesame Oil450g · 800 kcal · 62 g P Chicken Thighs with Roasted Zucchini and Olive Oil450g · 800 kcal · 58 g P	500g	800	60	10	58
Total		1900	129	43	135

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

Day 3

1900 kcal · 143 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOmelet with Mushrooms, Cheese, and Bacon320g 2 swaps Omelet with Mushrooms, Cheese, and Butter320g · 500 kcal · 26 g P Scrambled Eggs with Avocado and Bacon350g · 500 kcal · 25 g P	320g	500	30	5	40
LunchTurkey and Avocado Lettuce Wraps350g 2 swaps Grilled Chicken Salad with Olive Oil Dressing350g · 500 kcal · 40 g P Leftover Beef Stir-fry230g · 500 kcal · 40 g P	350g	500	45	8	32
SnackHard Boiled Eggs with Salt and Pepper120g 2 swaps Cheddar Cheese Cubes60g · 200 kcal · 12 g P Hard-Boiled Eggs and Cheese Sticks100g · 200 kcal · 18 g P	120g	200	13	3	15
DinnerPork Chops with Cauliflower Mash and Green Beans480g 2 swaps Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P Baked Meatballs with Tomato Sauce and Mozzarella450g · 700 kcal · 50 g P	480g	700	55	17	46
Total		1900	143	33	133

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

Day 4

1900 kcal · 107 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Seed Pudding with Coconut Milk250g 2 swaps Avocado Toast on Keto Bread with Fried Egg220g · 400 kcal · 16 g P Fried Eggs with Sliced Avocado280g · 400 kcal · 18 g P	250g	400	10	9	36
LunchGrilled Salmon Salad with Lemon Vinaigrette420g 2 swaps Baked Salmon with Asparagus and Butter420g · 600 kcal · 45 g P Leftover Chicken Thighs with Zucchini Noodles400g · 600 kcal · 45 g P	420g	600	45	11	42
SnackMacadamia Nuts30g 2 swaps Brazil Nuts30g · 200 kcal · 4 g P Brazil Nuts and Pecans30g · 200 kcal · 3 g P	30g	200	2	1	21
DinnerChicken Thighs with Zucchini Noodles and Pesto450g 2 swaps Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P Baked Meatballs with Tomato Sauce and Mozzarella450g · 700 kcal · 50 g P	450g	700	50	13	50
Total		1900	107	34	149

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

Day 5

1900 kcal · 143 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Cheddar and Chives300g 2 swaps Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P Greek Yogurt Keto Bowl with Chia Seeds280g · 450 kcal · 24 g P	300g	450	28	4	36
LunchLeftover Chicken Thighs with Zucchini Noodles400g 2 swaps Baked Salmon with Asparagus and Butter420g · 600 kcal · 45 g P Grilled Salmon Salad with Lemon Vinaigrette420g · 600 kcal · 45 g P	400g	600	45	11	42
SnackCheddar Cheese Cubes60g 2 swaps Hard Boiled Eggs with Salt and Pepper120g · 200 kcal · 13 g P Hard-Boiled Eggs and Cheese Sticks100g · 200 kcal · 18 g P	60g	200	12	2	16
DinnerBaked Cod with Olive Oil, Lemon, and Spinach500g 2 swaps Pan-Seared Halibut with Garlic Butter and Zucchini Noodles450g · 650 kcal · 60 g P Beef Sirloin Steak with Steamed Broccoli and Butter450g · 610 kcal · 55 g P	500g	650	58	15	40
Total		1900	143	32	134

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

Day 6

1900 kcal · 131 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastFried Eggs with Sliced Avocado280g 2 swaps Avocado Toast on Keto Bread with Fried Egg220g · 400 kcal · 16 g P Greek Yogurt with Chia Seeds and Raspberries300g · 400 kcal · 22 g P	280g	400	18	6	34
LunchShrimp Stir-Fry with Broccoli and Cabbage450g 2 swaps Chicken Caesar Salad without Croutons400g · 550 kcal · 48 g P Grilled Chicken Salad with Olive Oil Dressing400g · 550 kcal · 48 g P	450g	550	50	18	31
SnackMixed Seeds and Pumpkin Seeds35g 2 swaps Brazil Nuts30g · 200 kcal · 4 g P Brazil Nuts and Pecans30g · 200 kcal · 3 g P	35g	200	8	4	17
DinnerRibeye Steak with Garlic Butter and Mushrooms460g 2 swaps Baked Cod with Asparagus and Melted Butter450g · 750 kcal · 60 g P Baked Salmon with Roasted Broccoli and Butter450g · 750 kcal · 55 g P	460g	750	55	7	56
Total		1900	131	35	138

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

Day 7

1900 kcal · 126 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOmelet with Spinach, Feta, and Olives310g 2 swaps Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P Greek Yogurt Keto Bowl with Chia Seeds280g · 450 kcal · 24 g P	310g	450	25	7	36
LunchChicken Caesar Salad without Croutons400g 2 swaps Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P Grilled Chicken Salad with Olive Oil Dressing400g · 550 kcal · 48 g P	400g	550	48	6	37
SnackBrazil Nuts and Pecans30g 2 swaps Brazil Nuts30g · 200 kcal · 4 g P Cheddar Cheese Cubes60g · 200 kcal · 12 g P	30g	200	3	2	20
DinnerBaked Meatballs with Tomato Sauce and Mozzarella450g 2 swaps Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P Baked Salmon with Roasted Broccoli and Butter450g · 700 kcal · 52 g P	450g	700	50	17	48
Total		1900	126	32	141

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)

Protein129.9g

Carbs34.9g

Fat138.3g

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

Chicken Breast800g
Salmon Fillets700g
Canned Tuna400g
Beef Steak700g
Bacon200g
Turkey Slices300g
Pork Chops500g
Chicken Thighs800g
Cod Fillets600g
Shrimp400g
Ribeye Steak500g
Ground Beef600g

Produce

Spinach600g
Avocado5 units
Mixed Salad Greens500g
Broccoli600g
Raspberries200g
Bell Peppers4 units
Cucumbers2 units
Asparagus400g
Mushrooms400g
Lettuce2 heads
Cauliflower1 head
Green Beans300g
Zucchini4 units
Cabbage300g

Dairy

Eggs24 units
Butter250g
Greek Yogurt400g
Cream Cheese150g
Cheddar Cheese250g
Feta Cheese150g
Mozzarella Cheese200g

Pantry

Olive Oil200ml
Almonds100g
Walnuts100g
Chia Seeds100g
Coconut Milk400ml
Macadamia Nuts100g
Pesto150g
Pumpkin Seeds100g
Olives100g
Brazil Nuts100g
Pecans100g
Tomato Sauce300ml

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 low-carb meal plan delivers 1900 kcal daily alongside one hundred thirty grams of average daily protein. You receive a structured path designed to maintain weight through balanced daily intake. It suits adults who maintain moderate daily activity levels and require steady support. Very active or larger adults may find this calorie target too restrictive for their daily needs. Carbohydrates stay lower throughout the week so meals rely heavily on quality protein options, fresh vegetables, and healthy fats. This is a middle calorie level that fits well into many typical routines without causing unwanted complications.

What a day looks like

Your day begins with scrambled eggs paired with fresh spinach and sliced avocado for a savory start. Lunch features a grilled chicken salad tossed with a simple olive oil dressing to keep things light. Afternoon snacking involves a handful of mixed almonds and walnuts to tide you over until evening. Dinner brings baked salmon served alongside roasted broccoli and rich butter. Across all seven days, you eat four distinct meals that follow this exact nutritional pattern. Top protein choices include beef steak with garlic butter and asparagus, baked cod with olive oil, lemon, and spinach, and pork chops with cauliflower mash and green beans. Ribeye steak with garlic butter and mushrooms also appears to keep your rotation interesting.

How to use it

Begin your week by reviewing the shopping list carefully so you secure all necessary ingredients ahead of time. Batch cooking large portions of your proteins on Sunday helps you save valuable time during busy weekdays. You can easily swap any protein choice with a similar option if you prefer a different flavor profile. Feel free to add extra non starchy vegetables to your plate whenever you feel hungry between scheduled meals. Keep track of your daily portions to ensure you stay close to the target intake levels.

Prepare your roasted broccoli and other vegetables in advance to speed up dinner prep.
Keep extra portions of baked cod or salmon ready in the fridge for quick lunches.
Measure your daily nuts carefully to maintain proper balance across your four meals.
Check your weekly schedule before shopping to avoid buying excess fresh produce that might spoil.

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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