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3000 Calorie Low-Carb Meal Plan

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

What is a 3000 calorie low-carb meal plan?

A 3000 calorie low-carb meal plan is a seven-day menu where each day adds up to about 3000 kcal (within 50). This one averages 229 g protein a day over 4 meals.

3000

kcal a day

229

g protein a day

57

g protein a meal

7

days

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

Day 1

3000 kcal · 225 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastBacon and Whole Egg Scramble with Avocado400g 2 swaps Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P Omelet with Spinach, Feta, and Sausage420g · 800 kcal · 55 g P	400g	800	45	9	65
LunchGrilled Chicken Breast with Caesar Salad and Olive Oil500g 2 swaps Grilled Chicken Thighs with Green Beans and Almonds520g · 900 kcal · 75 g P Ground Beef Stir-Fry with Cabbage and Mushrooms600g · 900 kcal · 75 g P	500g	900	80	15	58
SnackMacadamia Nuts and Beef Jerky Snack Pack120g 1 swap Protein Shake with Peanut Butter and Almond Milk450ml · 400 kcal · 40 g P	120g	400	25	5	31
DinnerRibeye Steak with Garlic Butter and Asparagus550g 2 swaps Ground Beef Stir-Fry with Cabbage and Mushrooms600g · 900 kcal · 75 g P Pork Chops with Garlic Butter and Broccoli550g · 900 kcal · 80 g P	550g	900	75	11	62
Total		3000	225	40	216

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

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Day 2

3000 kcal · 225 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt with Mixed Berries and Almond Butter450g 2 swaps Bacon and Whole Egg Scramble with Avocado400g · 800 kcal · 45 g P Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P	450g	750	50	25	50
LunchBaked Salmon Salad with Olive Oil and Cucumber500g 2 swaps Tuna Salad Stuffed Avocados500g · 850 kcal · 65 g P Grilled Chicken Breast with Caesar Salad and Olive Oil500g · 900 kcal · 80 g P	500g	850	70	12	58
SnackCheddar Cheese and Pepperoni Slices180g	180g	500	30	5	40
DinnerGround Beef Stir-Fry with Cabbage and Mushrooms600g 2 swaps Pork Chops with Garlic Butter and Broccoli550g · 900 kcal · 80 g P Ribeye Steak with Garlic Butter and Asparagus550g · 900 kcal · 75 g P	600g	900	75	15	60
Total		3000	225	57	208

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

Day 3

3000 kcal · 215 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOmelet with Spinach, Feta, and Sausage420g 2 swaps Scrambled Eggs with Cream Cheese and Bacon380g · 800 kcal · 50 g P Greek Yogurt with Mixed Berries and Almond Butter450g · 750 kcal · 50 g P	420g	800	55	10	60
LunchTuna Salad Stuffed Avocados500g 2 swaps Baked Salmon Salad with Olive Oil and Cucumber500g · 850 kcal · 70 g P Grilled Chicken Breast with Caesar Salad and Olive Oil500g · 900 kcal · 80 g P	500g	850	65	15	59
SnackMixed Walnuts and Pumpkin Seeds80g 2 swaps Cheddar Cheese and Pepperoni Slices180g · 500 kcal · 30 g P Macadamia Nuts and Beef Jerky Snack Pack120g · 400 kcal · 25 g P	80g	450	15	1	43
DinnerPork Chops with Garlic Butter and Broccoli550g 2 swaps Ground Beef Stir-Fry with Cabbage and Mushrooms600g · 900 kcal · 75 g P Ribeye Steak with Garlic Butter and Asparagus550g · 900 kcal · 75 g P	550g	900	80	15	58
Total		3000	215	41	220

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

Day 4

3000 kcal · 245 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Cream Cheese and Bacon380g 2 swaps Bacon and Whole Egg Scramble with Avocado400g · 800 kcal · 45 g P Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P	380g	800	50	4	65
LunchGrilled Chicken Thighs with Green Beans and Almonds520g 2 swaps Grilled Chicken Breast with Caesar Salad and Olive Oil500g · 900 kcal · 80 g P Ground Beef Stir-Fry with Cabbage and Mushrooms600g · 900 kcal · 75 g P	520g	900	75	15	60
SnackProtein Shake with Peanut Butter and Almond Milk450ml	450ml	400	40	11	22
DinnerSirloin Steak with Olive Oil Roasted Brussels Sprouts550g 2 swaps Ground Beef Stir-Fry with Cabbage and Mushrooms600g · 900 kcal · 75 g P Pork Chops with Garlic Butter and Broccoli550g · 900 kcal · 80 g P	550g	900	80	17	57
Total		3000	245	47	204

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

Day 5

3000 kcal · 220 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt with Mixed Berries and Almond Butter450g 2 swaps Bacon and Whole Egg Scramble with Avocado400g · 800 kcal · 45 g P Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P	450g	750	50	25	50
LunchRibeye Steak with Garlic Butter and Asparagus550g 2 swaps Grilled Chicken Breast with Caesar Salad and Olive Oil500g · 900 kcal · 80 g P Grilled Chicken Thighs with Green Beans and Almonds520g · 900 kcal · 75 g P	550g	900	75	11	62
SnackMacadamia Nuts and Beef Jerky Snack Pack120g 1 swap Protein Shake with Peanut Butter and Almond Milk450ml · 400 kcal · 40 g P	120g	400	25	5	31
DinnerBaked Salmon with Lemon Herb Butter and Zucchini550g 2 swaps Baked Salmon Fillet with Asparagus and Olive Oil500g · 1000 kcal · 65 g P Ground Beef Stir-Fry with Cabbage and Mushrooms600g · 900 kcal · 75 g P	550g	950	70	12	69
Total		3000	220	53	212

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

Day 6

3000 kcal · 220 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastBacon and Whole Egg Scramble with Avocado400g 2 swaps Bacon, Egg, and Cheese Scramble380g · 800 kcal · 45 g P Omelet with Spinach, Feta, and Sausage420g · 800 kcal · 55 g P	400g	800	45	9	65
LunchGround Beef Stir-Fry with Cabbage and Mushrooms600g 2 swaps Grilled Chicken Breast with Caesar Salad and Olive Oil500g · 900 kcal · 80 g P Grilled Chicken Thighs with Green Beans and Almonds520g · 900 kcal · 75 g P	600g	900	75	15	60
SnackCheddar Cheese and Pepperoni Slices180g	180g	500	30	5	40
DinnerPork Chops with Garlic Butter and Broccoli500g 2 swaps Pork Chops with Creamy Mushroom Sauce500g · 760 kcal · 65 g P Shrimp Cooked in Garlic Butter with Cauliflower Mash480g · 850 kcal · 65 g P	500g	800	70	13	52
Total		3000	220	42	217

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

Day 7

3000 kcal · 255 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOmelet with Spinach, Feta, and Sausage420g 2 swaps Scrambled Eggs with Cream Cheese and Bacon380g · 800 kcal · 50 g P Greek Yogurt with Mixed Berries and Almond Butter450g · 750 kcal · 50 g P	420g	800	55	10	60
LunchGrilled Chicken Breast with Caesar Salad and Olive Oil500g 2 swaps Grilled Chicken Thighs with Green Beans and Almonds520g · 900 kcal · 75 g P Ground Beef Stir-Fry with Cabbage and Mushrooms600g · 900 kcal · 75 g P	500g	900	80	15	58
SnackProtein Shake with Peanut Butter and Almond Milk450ml	450ml	400	40	11	22
DinnerSirloin Steak with Olive Oil Roasted Brussels Sprouts550g 2 swaps Ground Beef Stir-Fry with Cabbage and Mushrooms600g · 900 kcal · 75 g P Pork Chops with Garlic Butter and Broccoli550g · 900 kcal · 80 g P	550g	900	80	17	57
Total		3000	255	53	197

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)

Protein229.3g

Carbs47.6g

Fat210.6g

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

Eggs3.5 dozen
Bacon600g
Chicken Breast1.2 kg
Chicken Thighs600g
Ribeye Steak1.0 kg
Sirloin Steak1.0 kg
Ground Beef1.2 kg
Salmon Fillets900g
Pork Chops800g
Canned Tuna400g
Beef Jerky250g
Whey Protein Powder300g

Produce

Avocados6 units
Spinach400g
Broccoli800g
Asparagus600g
Zucchini600g
Brussels Sprouts600g
Cabbage600g
Caesar Salad Greens600g
Mixed Berries400g
Cucumbers400g
Mushrooms400g

Dairy

Greek Yogurt1.0 kg
Cheddar Cheese400g
Feta Cheese200g
Cream Cheese200g
Butter400g
Almond Milk1.0 L

Pantry

Macadamia Nuts300g
Almonds300g
Walnuts200g
Pumpkin Seeds200g
Peanut Butter300g
Almond Butter300g
Olive Oil500ml

Other

Pepperoni Slices200g

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 low-carb meal plan delivers 3000 kcal and an average daily protein of 229 grams to fuel your day. It is a higher calorie level, intended for larger or very active adults with a high energy need. If you are a smaller person or have lower daily energy needs, this high calorie count will not suit you. Carbohydrates are kept lower, so meals lean on protein, vegetables and fats. You will enjoy hearty foods like bacon, eggs, steak, chicken breast and macadamia nuts. Each of the 7 days provides 4 distinct meals to keep you full and focused. You can build muscle with these protein dense options while keeping your carbohydrate intake low.

What a day looks like

Your first day starts with a breakfast of bacon and whole egg scramble with avocado. Lunch brings a tasty grilled chicken breast with caesar salad and olive oil. Later in the day you can snack on macadamia nuts and beef jerky snack pack. Dinner finishes the day strong with ribeye steak with garlic butter and asparagus. Other top protein meals feature pork chops with garlic butter and broccoli. You also get sirloin steak with olive oil roasted brussels sprouts. You will sample grilled chicken thighs with green beans and almonds during the week. Ground beef stir fry with cabbage and mushrooms rounds out the daily food rotation nicely.

How to use it

Follow these simple steps to make the most of your weekly food schedule. Read the shopping list carefully before you buy your groceries for the week. Prepare large batches of meat ahead of time to save valuable time each evening. Swap any protein source with a similar option if you prefer a different taste. Add extra non starchy vegetables to your plate if you feel hungry between meals. Keep track of your daily intake to ensure you hit your protein goals consistently. Drink plenty of water throughout the day to stay properly hydrated while eating this way. Enjoy the hearty food choices and stick to the structured meal schedule.

Read the complete shopping list carefully before heading to the local grocery store.
Prepare large batches of meat ahead of time to save valuable cooking time.
Swap any meal protein with a similar option if you prefer different tastes.
Add extra green vegetables to your plate if you feel hungry at all.

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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