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2000 Calorie Low-Carb Meal Plan

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

What is a 2000 calorie low-carb meal plan?

A 2000 calorie low-carb meal plan is a seven-day menu where each day adds up to about 2000 kcal (within 50). This one averages 131 g protein a day over 4 meals.

2000

kcal a day

131

g protein a day

33

g protein a meal

7

days

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

Day 1

2000 kcal · 135 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Avocado and Spinach350g 2 swaps Fried Eggs with Sausage Links230g · 480 kcal · 24 g P Keto Omelet with Spinach and Cheddar Cheese320g · 480 kcal · 28 g P	350g	480	24	8	39
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	45	9	37
SnackAlmonds and Cheddar Cheese Snack90g 2 swaps Brazil Nuts and Cheese Cubes80g · 300 kcal · 12 g P Macadamia Nuts and Cheese Cubes55g · 300 kcal · 10 g P	90g	300	14	3	26
DinnerBaked Salmon with Steamed Broccoli and Butter450g 2 swaps Baked Cod with Olive Oil and Roasted Zucchini480g · 670 kcal · 48 g P Baked Cod with Lemon Butter and Cauliflower Mash520g · 660 kcal · 50 g P	450g	670	52	10	47
Total		2000	135	30	149

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

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Day 2

2000 kcal · 143 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt with Walnuts and Chia Seeds300g 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	13	32
LunchTurkey and Lettuce Wrap with Mayo350g 2 swaps Grilled Chicken Salad with Caesar Dressing350g · 520 kcal · 40 g P Grilled Chicken Salad with Olive Oil Dressing350g · 520 kcal · 45 g P	350g	520	42	7	36
SnackHard Boiled Eggs and Mixed Olives180g 2 swaps Pumpkin Seeds and Dark Chocolate Squares70g · 310 kcal · 10 g P Almonds and Cheddar Cheese Snack90g · 300 kcal · 14 g P	180g	310	15	2	27
DinnerBeef Steak with Asparagus and Garlic Butter500g 2 swaps Pork Chops with Creamy Mushroom Sauce480g · 720 kcal · 55 g P Lean Beef Steak with Garlic Butter Broccoli450g · 730 kcal · 58 g P	500g	720	58	10	50
Total		2000	143	32	145

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

Day 3

2000 kcal · 125 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOmelet with Mushrooms, Cheese, and Butter320g 2 swaps Omelet with Mushrooms, Cheese, and Bacon320g · 500 kcal · 30 g P Scrambled Eggs with Avocado and Bacon350g · 500 kcal · 25 g P	320g	500	26	7	41
LunchTuna Salad Stuffed Bell Pepper Halves400g 2 swaps Canned Tuna and Avocado Bowl300g · 490 kcal · 37 g P Grilled Chicken and Avocado Salad380g · 490 kcal · 44 g P	400g	490	40	13	31
SnackMacadamia Nuts50g 2 swaps Pumpkin Seeds and Pecans55g · 320 kcal · 10 g P Gouda Cheese and Walnuts65g · 330 kcal · 14 g P	50g	320	4	2	33
DinnerRoasted Pork Loin with Cauliflower Mash500g 2 swaps Baked Salmon with Garlic Herb Butter and Broccoli500g · 690 kcal · 50 g P Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P	500g	690	55	12	47
Total		2000	125	34	152

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

Day 4

2000 kcal · 119 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastBacon and Fried Eggs280g 2 swaps Cheese and Herb Omelette310g · 520 kcal · 29 g P Spinach and Feta Omelette320g · 520 kcal · 28 g P	280g	520	25	4	45
LunchShrimp Salad with Avocado and Olive Oil380g 2 swaps Canned Tuna and Mixed Green Salad with Olive Oil350g · 480 kcal · 40 g P Cobb Salad with Turkey Breast230g · 480 kcal · 38 g P	380g	480	38	8	33
SnackCelery Sticks with Cream Cheese200g 2 swaps Brazil Nuts and Dark Chocolate Chunks45g · 280 kcal · 5 g P Celery Sticks with Peanut Butter150g · 280 kcal · 8 g P	200g	280	6	3	27
DinnerChicken Thighs with Zucchini Noodles and Pesto480g 2 swaps Beef Steak with Asparagus and Garlic Butter500g · 720 kcal · 58 g P Pork Chops with Creamy Mushroom Sauce480g · 720 kcal · 55 g P	480g	720	50	13	52
Total		2000	119	28	157

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

Day 5

2000 kcal · 121 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Seed Pudding with Coconut Milk and Berries300g 2 swaps Fried Eggs with Sausage Links270g · 460 kcal · 26 g P Scrambled Eggs with Bacon and Tomatoes310g · 460 kcal · 28 g P	300g	460	12	18	38
LunchLeftover Roasted Pork Loin with Mixed Greens380g 2 swaps Beef and Broccoli Stir-Fry with Coconut Oil380g · 530 kcal · 48 g P Sliced Turkey and Swiss Roll-Ups with Mayo300g · 530 kcal · 40 g P	380g	530	45	7	36
SnackPumpkin Seeds and Dark Chocolate Squares70g 2 swaps Hard Boiled Eggs and Mixed Olives180g · 310 kcal · 15 g P Mixed Almonds and Sunflower Seeds50g · 310 kcal · 9 g P	70g	310	10	9	26
DinnerBaked Cod with Roasted Brussels Sprouts and Bacon520g 2 swaps Baked Meatballs with Tomato Sauce and Mozzarella450g · 700 kcal · 50 g P Baked Salmon with Roasted Broccoli and Butter450g · 700 kcal · 52 g P	520g	700	54	18	46
Total		2000	121	52	146

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

Day 6

2000 kcal · 138 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastSpinach and Feta Cheese Frittata320g 2 swaps Mushroom and Feta Omelet310g · 490 kcal · 28 g P Fried Eggs with Sausage Links230g · 480 kcal · 24 g P	320g	490	28	5	40
LunchChicken and Avocado Lettuce Wraps380g 2 swaps Grilled Chicken Salad with Olive Oil Dressing350g · 510 kcal · 45 g P Grilled Chicken Thighs with Green Beans340g · 510 kcal · 44 g P	380g	510	42	9	34
SnackBrazil Nuts and Cheese Cubes80g 2 swaps Almonds and Cheddar Cheese Snack90g · 300 kcal · 14 g P Macadamia Nuts and Cheese Cubes55g · 300 kcal · 10 g P	80g	300	12	2	27
DinnerSirloin Steak with Sautéed Mushrooms and Butter480g 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	480g	700	56	7	50
Total		2000	138	23	151

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

Day 7

2000 kcal · 136 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastSmoked Salmon and Cream Cheese Omelet300g 2 swaps Keto Omelet with Spinach and Cheddar320g · 510 kcal · 30 g P Cheese and Herb Omelette310g · 520 kcal · 29 g P	300g	510	32	3	41
LunchCanned Tuna and Mixed Green Salad with Olive Oil350g 2 swaps Cobb Salad with Turkey Breast230g · 480 kcal · 38 g P Leftover Baked Chicken with Cauliflower Mash380g · 480 kcal · 42 g P	350g	480	40	6	33
SnackPecan Halves and String Cheese85g 2 swaps Hard Boiled Eggs and Mixed Olives180g · 310 kcal · 15 g P Mixed Almonds and Sunflower Seeds50g · 310 kcal · 9 g P	85g	310	9	3	29
DinnerRoast Beef with Green Beans and Herb Butter500g 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	500g	700	55	12	48
Total		2000	136	24	151

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)

Protein131g

Carbs31.9g

Fat150.1g

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 breast1.2 kg
Salmon fillets800g
Deli turkey slices400g
Beef steak1.0 kg
Pork loin800g
Bacon400g
Shrimp500g
Chicken thighs800g
Cod fillets600g
Smoked salmon200g

Produce

Avocados5 units
Spinach600g
Broccoli800g
Lettuce2 heads
Asparagus500g
Mushrooms600g
Bell peppers4 units
Cauliflower1 head
Celery1 bunch
Zucchini4 units
Mixed berries200g
Brussels sprouts600g
Green beans500g

Dairy

Eggs30 units
Cheddar cheese400g
Butter400g
Greek yogurt500g
Cream cheese300g
Feta cheese200g
String cheese5 units

Pantry

Olive oil500ml
Almonds200g
Walnuts200g
Chia seeds150g
Mayonnaise200ml
Mixed olives200g
Canned tuna6 cans
Macadamia nuts150g
Basil pesto200g
Coconut milk400ml
Pumpkin seeds150g
Dark chocolate150g
Brazil nuts150g
Pecan halves150g

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 intake of 131 grams across the week. You receive between 119 and 143 grams of protein each day over 4 daily meals. This middle calorie level suits many adults with moderate activity. People who are very active or larger adults might find this 2000 kcal level too low for their needs. Carbohydrates are kept lower across the 7 days, so your meals lean on protein, vegetables and fats. You will eat hearty dishes like beef steak with asparagus and garlic butter. You also get sirloin steak with sauteed mushrooms and butter.

What a day looks like

Your day starts with scrambled eggs with avocado and spinach for a simple morning meal. Lunch gives you a grilled chicken salad with olive oil dressing. An afternoon snack of almonds and cheddar cheese keeps your schedule simple. Dinner features baked salmon with steamed broccoli and butter to finish the day. You repeat this pattern of 4 meals over the course of the week. Other top protein options include roast beef with green beans and herb butter. You can also try roasted pork loin with cauliflower mash or baked cod with roasted brussels sprouts and bacon.

How to use it

Read the shopping list carefully before you head to the store each week. Plan to cook your meals in batches to save time on busy work days. You can easily swap a protein like baked cod for another similar protein choice. Add extra non starchy vegetables to your plate if you feel hungry between meals. Keep track of your daily portions to stay close to the target of 2000 kcal. Check the daily meal order before you start cooking your food each morning. Make sure you follow the 4 daily meal blocks in order. Store your prepared food properly in the fridge so it stays fresh.

Prep your proteins ahead of time so meals come together fast on busy days.
Swap ingredients safely when you need to match your local shop stocks.
Include extra green vegetables whenever you want more food on your plate.
Check the daily meal order before you start cooking your food.

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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