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2000 Calorie Keto Meal Plan

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

What is a 2000 calorie keto meal plan?

A 2000 calorie keto meal plan is a seven-day menu where each day adds up to about 2000 kcal (within 50). This one averages 127 g protein a day over 4 meals.

2000

kcal a day

127

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

2000 kcal · 125 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastBacon and Cheddar Scrambled Eggs350g 2 swaps Greek Yogurt Style Keto Bowl with Chia Seeds and Almonds300g · 550 kcal · 30 g P Macadamia Nut and Whey Protein Keto Smoothie400ml · 550 kcal · 40 g P	350g	550	30	4	46
LunchAvocado and Grilled Chicken Salad400g 2 swaps Cobb Salad with Chicken, Egg, and Ranch450g · 610 kcal · 46 g P Grilled Chicken Thighs with Caesar Salad420g · 610 kcal · 44 g P	400g	620	45	11	44
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
DinnerButter Basted Ribeye Steak with Asparagus450g 2 swaps Ground Beef and Zucchini Stir Fry500g · 630 kcal · 46 g P Baked Pork Chops with Cauliflower Mash400g · 610 kcal · 48 g P	450g	630	48	4	47
Total		2000	125	20	158

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

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Day 2

2000 kcal · 123 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastSpinach and Feta Omelette320g 2 swaps Cheese and Herb Omelette310g · 520 kcal · 29 g P Cream Cheese and Scrambled Eggs300g · 530 kcal · 28 g P	320g	520	28	5	43
LunchTuna Salad Lettuce Wraps380g 2 swaps Leftover Baked Cod and Cauliflower Mash450g · 580 kcal · 44 g P Leftover Chicken Thighs with Green Beans250g · 580 kcal · 45 g P	380g	580	42	9	42
SnackPecan Halves30g 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	0	22
DinnerBaked Salmon with Garlic Herb Butter and Broccoli500g 2 swaps Pork Chops with Creamy Mushroom Sauce450g · 700 kcal · 50 g P Ribeye Steak with Garlic Butter Mushrooms460g · 700 kcal · 52 g P	500g	690	50	10	50
Total		2000	123	24	157

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

Day 3

2000 kcal · 131 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastAvocado and Poached Eggs on Greens340g 2 swaps Keto Omelet with Spinach and Cheddar320g · 510 kcal · 30 g P Cheese and Herb Omelette310g · 520 kcal · 29 g P	340g	510	22	9	43
LunchLeftover Baked Salmon and Broccoli400g 2 swaps Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P Grilled Chicken Salad with Olive Oil Dressing400g · 550 kcal · 40 g P	400g	550	40	8	40
SnackCheddar Cheese Cubes50g 2 swaps String Cheese and Olives120g · 200 kcal · 10 g P Full Fat Greek Yogurt with Chia Seeds200g · 250 kcal · 14 g P	50g	220	14	1	18
DinnerPork Chops with Creamy Mushroom Sauce480g 2 swaps Pan-Seared Lamb Chops with Green Beans460g · 710 kcal · 52 g P Ribeye Steak with Garlic Butter Mushrooms460g · 700 kcal · 52 g P	480g	720	55	6	53
Total		2000	131	24	154

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

Day 4

2000 kcal · 126 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastSausage and Mushroom Frittata350g 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	560	32	5	46
LunchGrilled Chicken Thighs with Caesar Salad420g 2 swaps Cobb Salad with Chicken, Egg, and Ranch450g · 610 kcal · 46 g P Avocado and Grilled Chicken Salad400g · 620 kcal · 45 g P	420g	610	44	7	45
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
DinnerGround Beef and Zucchini Stir Fry500g 2 swaps Baked Salmon with Asparagus and Butter420g · 630 kcal · 42 g P Butter Basted Ribeye Steak with Asparagus450g · 630 kcal · 48 g P	500g	630	46	10	45
Total		2000	126	23	156

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

Day 5

2000 kcal · 125 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastCream Cheese and Scrambled Eggs300g 2 swaps Bacon and Fried Eggs with Spinach320g · 540 kcal · 30 g P Cheese and Herb Omelette310g · 520 kcal · 29 g P	300g	530	28	3	45
LunchLeftover Ground Beef and Zucchini Stir Fry450g 2 swaps Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P Grilled Chicken Salad with Olive Oil Dressing400g · 550 kcal · 40 g P	450g	550	40	8	40
SnackBlack Olives and Feta Snack Bowl100g 2 swaps Mixed Almonds and Pecans35g · 210 kcal · 5 g P Mixed Olives80g · 210 kcal · 1 g P	100g	210	5	3	20
DinnerPan-Seared Lamb Chops with Green Beans460g 2 swaps Pork Chops with Creamy Mushroom Sauce480g · 720 kcal · 55 g P Ribeye Steak with Garlic Butter Mushrooms460g · 700 kcal · 52 g P	460g	710	52	9	52
Total		2000	125	23	157

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

Day 6

2000 kcal · 130 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastBacon and Fried Eggs with Spinach320g 2 swaps Bacon and Cheddar Scrambled Eggs350g · 550 kcal · 30 g P Cream Cheese and Scrambled Eggs300g · 530 kcal · 28 g P	320g	540	30	4	45
LunchLeftover Pan-Seared Lamb Chops380g 2 swaps Baked Salmon with Asparagus and Butter420g · 600 kcal · 45 g P Cobb Salad with Chicken, Egg, and Ranch450g · 610 kcal · 46 g P	380g	600	45	8	43
SnackWalnut Halves30g 2 swaps Brazil Nuts30g · 200 kcal · 4 g P Macadamia Nuts30g · 200 kcal · 2 g P	30g	200	5	0	20
DinnerBaked Cod with Lemon Butter and Cauliflower Mash520g 2 swaps Baked Cod with Olive Oil and Roasted Zucchini480g · 670 kcal · 48 g P Beef Stir-fry with Broccoli and Soy Sauce350g · 650 kcal · 45 g P	520g	660	50	12	46
Total		2000	130	24	154

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

Day 7

2000 kcal · 127 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastCheese and Herb Omelette310g 2 swaps Spinach and Feta Omelette320g · 520 kcal · 28 g P Cream Cheese and Scrambled Eggs300g · 530 kcal · 28 g P	310g	520	29	4	43
LunchLeftover Baked Cod and Cauliflower Mash450g 2 swaps Leftover Chicken Thighs with Green Beans250g · 580 kcal · 45 g P Tuna Salad Lettuce Wraps380g · 580 kcal · 42 g P	450g	580	44	11	40
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
DinnerRibeye Steak with Garlic Butter Mushrooms460g 2 swaps Pork Chops with Creamy Mushroom Sauce450g · 700 kcal · 50 g P Ribeye Steak with Garlic Butter and Broccoli450g · 700 kcal · 52 g P	460g	700	52	6	52
Total		2000	127	22	156

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 2000 kcal (±50)

Protein126.7g

Carbs22.9g

Fat156g

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

Eggs24 units
Bacon400g
Chicken Thighs600g
Ribeye Steak800g
Salmon Fillets500g
Pork Chops400g
Ground Beef500g
Lamb Chops450g
Cod Fillets450g

Produce

Avocados5 units
Spinach400g
Asparagus300g
Broccoli400g
Mushrooms350g
Zucchini400g
Green Beans300g
Cauliflower500g

Dairy

Cheddar Cheese300g
Feta Cheese200g
Cream Cheese150g
Butter400g

Pantry

Macadamia Nuts100g
Pecan Halves50g
Brazil Nuts50g
Walnut Halves50g
Canned Tuna400g
Black Olives150g
Olive Oil250ml

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 2000 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 2000 kcal diet provides an average daily protein of 127 grams for adults who maintain weight. This target offers a middle calorie level that suits many adults with moderate activity. It can feel too low for very active or larger adults. Your intake ranges between 2000 kcal and 2000 kcal each day. Protein spans from 123 grams to 131 grams across the week. You will eat keto meals over 7 days with 4 daily eating times. Carbohydrates stay very low, so most calories come from fat and protein.

What a day looks like

Your first day starts with Bacon and Cheddar Scrambled Eggs for the morning meal. Next comes an Avocado and Grilled Chicken Salad for the midday meal. Macadamia Nuts serve as a simple snack later in the afternoon. Butter Basted Ribeye Steak with Asparagus completes the evening meal. Other days feature dishes like Pork Chops with Creamy Mushroom Sauce and Baked Salmon with Garlic Herb Butter and Broccoli. You might also enjoy Pan-Seared Lamb Chops with Green Beans or Baked Cod with Lemon Butter and Cauliflower Mash. Ribeye Steak with Garlic Butter Mushrooms adds variety to your weekly menu.

How to use it

Success with this schedule requires some basic prep work each week. You should review your shopping list carefully before buying food items at the store. Batch cooking helps you save time when you prepare multiple portions in advance. You can swap a protein with a similar option if you prefer different meats. Adding extra nonstarchy vegetables helps if you feel hungry between scheduled meals. Keep track of your daily totals to stay within the proper ranges. You will follow the exact meal count every single day without fail. Consistency helps you manage your food routine smoothly throughout the entire week.

Prepare your batches of meat and vegetables on Sunday afternoon.
Check the shopping list twice to avoid missing any key ingredients.
Swap any protein source for a similar food item easily.
Add extra green vegetables if your hunger levels increase slightly.

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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