2,500 Calorie Low-Carb Meal Plan Example

An example of a full day of low-carb eating at about 2,500 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

This lower-carb day is about 2,500 calories, with about 213 grams of protein, 96 grams of carbs and 145 grams of fat. Most of its protein comes from chicken breast, salmon and Greek yogurt. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,500 cal

Carbs96 g

Protein213 g

Fat145 g

Fiber: 39 g

Breakfast

710 cal · 38 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, scrambled4 large (244 g)	364	24 g	4 g	27 g
Spinach2 cups (60 g)	14	2 g	2 g	0 g
Cheddar cheese1½ oz (42 g)	172	10 g	1 g	14 g
Avocado½ avocado (100 g)	160	2 g	9 g	15 g

Lunch

657 cal · 68 g protein

Food	Calories	Protein	Carbs	Fat
Chicken breast, cooked7 oz (198 g)	327	62 g	0 g	7 g
Romaine lettuce2 cups (94 g)	16	1 g	3 g	0 g
Cherry tomatoes2 cups (298 g)	54	3 g	12 g	1 g
Cucumber½ cup sliced (52 g)	8	0 g	2 g	0 g
Olive oil1 tbsp (20 ml)	159	0 g	0 g	18 g
Walnuts½ oz (14 g)	93	2 g	2 g	9 g

Snack

329 cal · 40 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat1½ cups (368 g)	217	37 g	13 g	1 g
Raspberries1¾ cups (215 g)	112	3 g	26 g	1 g

Dinner

550 cal · 49 g protein

Food	Calories	Protein	Carbs	Fat
Salmon, cooked7 oz (198 g)	409	44 g	0 g	25 g
Cauliflower, cooked1 cup (180 g)	34	3 g	7 g	0 g
Zucchini, cooked1 cup (180 g)	27	2 g	5 g	1 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Evening snack

256 cal · 18 g protein

Food	Calories	Protein	Carbs	Fat
Cottage cheese, 2%½ cup (113 g)	92	12 g	5 g	3 g
Almonds1 oz (28 g)	164	6 g	6 g	14 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the chicken breast or another carb you enjoy for the raspberries. Our low-carb foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this 2,500 calorie low-carb example come from?

Most of it comes from chicken breast (62 g), salmon (44 g) and Greek yogurt (37 g), about 67% of the day's 213 g.

How are the calories split in this 2,500 calorie low-carb example?

Breakfast has about 710 calories, then lunch 657, the snack 329, dinner 550 and the evening snack 256. Breakfast is the biggest meal, at about 28% of the day.

How much fiber does this 2,500 calorie low-carb example have?

About 39 g, mostly from raspberries and avocado. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 35 g at this calorie level.