Sign in Start free

3000 Calorie Keto Meal Plan

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

What is a 3000 calorie keto meal plan?

A 3000 calorie keto meal plan is a seven-day menu where each day adds up to about 3000 kcal (within 50). This one averages 188 g protein a day over 4 meals.

3000

kcal a day

188

g protein a day

47

g protein a meal

7

days

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

Day 1

3000 kcal · 180 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastBacon and Cheddar Omelet with Avocado450g 2 swaps Avocado and Bacon Omelet430g · 850 kcal · 44 g P Whole Eggs Scrambled in Butter with Sausage Links400g · 820 kcal · 42 g P	450g	850	45	6	72
LunchGrilled Ribeye Steak with Herb Butter and Spinach Salad500g 2 swaps Pork Chops with Creamy Mushroom Sauce480g · 980 kcal · 82 g P Grilled Chicken Breast with Bacon and Avocado450g · 950 kcal · 80 g P	500g	1050	75	3	82
SnackMacadamia Nut and Dark Chocolate Fat Bomb100g	100g	500	8	0	52
DinnerBaked Salmon Fillet with Asparagus and Olive Oil400g 2 swaps Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Chicken Thighs with Garlic Broccoli and Olive Oil420g · 600 kcal · 55 g P	400g	600	52	8	40
Total		3000	180	17	246

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

No card needed to sign up. We tailor the plan to your height, weight and goal.

Start this 3000 kcal Keto plan free

Day 2

3000 kcal · 193 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastWhole Eggs Scrambled in Butter with Sausage Links400g 2 swaps Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P Avocado and Bacon Omelet430g · 850 kcal · 44 g P	400g	820	42	3	71
LunchPork Chops with Creamy Mushroom Sauce480g 2 swaps Grilled Chicken Breast with Bacon and Avocado450g · 950 kcal · 80 g P Ground Beef and Cheddar Lettuce Wraps450g · 950 kcal · 78 g P	480g	980	82	6	70
SnackAlmond Butter and Cream Cheese Snack Dip150g 2 swaps Macadamia Nut and Dark Chocolate Fat Bomb110g · 570 kcal · 9 g P Pecans and Cheddar Cheese Cubes120g · 650 kcal · 18 g P	150g	600	14	6	58
DinnerBaked Chicken Thighs with Garlic Broccoli and Olive Oil420g 2 swaps Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Cod Fillet with Garlic Butter and Asparagus420g · 600 kcal · 58 g P	420g	600	55	7	39
Total		3000	193	22	238

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

Day 3

3000 kcal · 191 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastKeto Avocado and Spinach Green Smoothie500ml 2 swaps Whole Eggs Scrambled with Butter and Spinach400g · 780 kcal · 40 g P Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P	500ml	750	35	6	65
LunchGround Beef and Cheddar Lettuce Wraps450g 2 swaps Grilled Chicken Breast with Bacon and Avocado450g · 950 kcal · 80 g P Pork Chops with Creamy Mushroom Sauce480g · 980 kcal · 82 g P	450g	950	78	9	67
SnackPecans and Cheddar Cheese Cubes120g 2 swaps Almond Butter and Cream Cheese Snack Dip150g · 630 kcal · 15 g P Walnuts and Cream Cheese Spread130g · 670 kcal · 14 g P	120g	650	18	0	65
DinnerPan-Seared Halibut with Garlic Butter and Zucchini Noodles450g 2 swaps Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Chicken Thighs with Garlic Broccoli and Olive Oil420g · 600 kcal · 55 g P	450g	650	60	8	42
Total		3000	191	23	239

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

Day 4

3000 kcal · 182 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastBacon, Egg, and Cheese Scramble380g 2 swaps Whole Eggs Scrambled in Butter with Sausage Links400g · 820 kcal · 42 g P Whole Eggs Scrambled with Butter and Spinach400g · 780 kcal · 40 g P	380g	800	45	0	69
LunchRoast Beef and Swiss Cheese Roll-ups with Mayo400g 2 swaps Grilled Chicken Breast with Bacon and Avocado450g · 950 kcal · 80 g P Ground Beef and Cheddar Lettuce Wraps450g · 950 kcal · 78 g P	400g	900	75	6	64
SnackBrazil Nuts and Coconut Flakes Mix110g 2 swaps Walnuts and Cream Cheese Spread130g · 670 kcal · 14 g P Pecans and Cheddar Cheese Cubes120g · 650 kcal · 18 g P	110g	700	12	3	71
DinnerLamb Chops with Rosemary Butter and Green Beans410g 2 swaps Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Chicken Thighs with Garlic Broccoli and Olive Oil420g · 600 kcal · 55 g P	410g	600	50	6	42
Total		3000	182	15	246

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

Day 5

3000 kcal · 192 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastWhole Eggs Scrambled with Butter and Spinach400g 2 swaps Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P Keto Avocado and Spinach Green Smoothie500ml · 750 kcal · 35 g P	400g	780	40	2	68
LunchGrilled Chicken Breast with Bacon and Avocado450g 2 swaps Ground Beef and Cheddar Lettuce Wraps450g · 950 kcal · 78 g P Pork Chops with Creamy Mushroom Sauce480g · 980 kcal · 82 g P	450g	950	80	7	67
SnackWalnuts and Cream Cheese Spread130g 2 swaps Pecans and Cheddar Cheese Cubes120g · 650 kcal · 18 g P Brazil Nuts and Coconut Flakes Mix110g · 700 kcal · 12 g P	130g	670	14	1	68
DinnerBaked Cod Fillet with Garlic Butter and Asparagus420g 2 swaps Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Chicken Thighs with Garlic Broccoli and Olive Oil420g · 600 kcal · 55 g P	420g	600	58	7	38
Total		3000	192	17	241

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

Day 6

3000 kcal · 187 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastAvocado and Bacon Omelet430g 2 swaps Bacon and Cheddar Omelet with Avocado450g · 850 kcal · 45 g P Whole Eggs Scrambled in Butter with Sausage Links400g · 820 kcal · 42 g P	430g	850	44	4	73
LunchPork Chops with Creamy Mushroom Sauce480g 2 swaps Grilled Chicken Breast with Bacon and Avocado450g · 950 kcal · 80 g P Ground Beef and Cheddar Lettuce Wraps450g · 950 kcal · 78 g P	480g	980	82	6	70
SnackMacadamia Nut and Dark Chocolate Fat Bomb110g 2 swaps Almond Butter and Cream Cheese Snack Dip150g · 600 kcal · 14 g P Pecans and Cheddar Cheese Cubes120g · 650 kcal · 18 g P	110g	570	9	0	60
DinnerBaked Salmon Fillet with Broccoli and Olive Oil400g 2 swaps Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Chicken Thighs with Garlic Broccoli and Olive Oil420g · 600 kcal · 55 g P	400g	600	52	8	40
Total		3000	187	18	243

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

Day 7

3000 kcal · 190 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastWhole Eggs Scrambled in Butter with Sausage Links400g 2 swaps Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P Avocado and Bacon Omelet430g · 850 kcal · 44 g P	400g	820	42	3	71
LunchGround Beef and Cheddar Lettuce Wraps450g 2 swaps Grilled Chicken Breast with Bacon and Avocado450g · 950 kcal · 80 g P Pork Chops with Creamy Mushroom Sauce480g · 980 kcal · 82 g P	450g	950	78	9	67
SnackAlmond Butter and Cream Cheese Snack Dip150g 2 swaps Pecans and Cheddar Cheese Cubes120g · 650 kcal · 18 g P Walnuts and Cream Cheese Spread130g · 670 kcal · 14 g P	150g	630	15	5	61
DinnerBaked Chicken Thighs with Asparagus and Olive Oil410g 2 swaps Baked Chicken Thighs with Garlic Broccoli and Olive Oil420g · 600 kcal · 55 g P Baked Cod Fillet with Garlic Butter and Asparagus420g · 600 kcal · 58 g P	410g	600	55	5	40
Total		3000	190	22	239

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 3000 kcal (±50)

Protein187.9g

Carbs19.1g

Fat241.7g

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

Bacon1.2 kg
Ribeye Steak1.0 kg
Salmon Fillets1.2 kg
Pork Chops1.0 kg
Chicken Thighs1.2 kg
Pork Sausage Links800g
Ground Beef 80/201.2 kg
Halibut Fillets500g
Roast Beef Slices600g
Lamb Chops600g
Chicken Breast800g
Cod Fillets600g

Produce

Avocados10 units
Spinach600g
Asparagus800g
Mushrooms500g
Broccoli700g
Iceberg Lettuce3 heads
Zucchini600g
Green Beans500g

Dairy

Eggs3.5 dozen
Cheddar Cheese800g
Butter700g
Heavy Cream500ml
Cream Cheese500g
Swiss Cheese400g

Pantry

Macadamia Nuts400g
Dark Chocolate 85%250g
Olive Oil1.0 L
Almond Butter400g
Pecans300g
Mayonnaise400g
Brazil Nuts300g
Unsweetened Coconut Flakes200g
Walnuts300g

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 3000 kcal layout delivers an average daily protein of 188 grams to support your goals. Larger or very active adults who need a higher energy intake will find this setup fits them well. Smaller individuals or people who require lower energy levels will find this plan too large. The system uses a strict keto approach where carbohydrates stay very low so most calories come from fat and protein. You eat four distinct meals each day to hit your targets steadily. Your daily menu features options such as pork chops with creamy mushroom sauce and ground beef and cheddar lettuce wraps. These rich meals keep your intake focused on high quality proteins and fats.

What a day looks like

Day one starts with a bacon and cheddar omelet paired with fresh avocado. Your second meal is a grilled ribeye steak with herb butter and a side spinach salad. Later you enjoy a macadamia nut and dark chocolate fat bomb as a snack. Dinner features a baked salmon fillet served with asparagus drizzled in olive oil. You repeat this pattern across seven days to maintain your daily totals. The food selection ensures you never get bored while following your routine. Each dish tastes great and fits the specific macronutrient rules of the program. You simply follow the daily layout to stay on track.

How to use it

Begin by checking the full shopping list before you visit the local market. You want to buy all necessary ingredients ahead of time to avoid last minute stress. Prep your meats in large batches on Sunday to save valuable time during the week. You can swap any protein for a similar option if you prefer a different taste. Add extra non starchy green vegetables to your plate if you feel physically hungry. Read through all recipes carefully before you start cooking any meal. Keep your daily records updated so you can track your progress accurately over time. Enjoy your food and stay consistent with your daily schedule.

Prep your proteins ahead of time to make daily cooking much easier.
Swap main protein sources for similar items when you want variety.
Add extra green vegetables to your meals if you feel hungry.
Read the complete shopping list carefully before buying your groceries.

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

Get a plan personalized to you

This is a general plan. Mealyno generates a plan personalized to your goals, preferences and schedule.

Start this 3000 kcal Keto plan free