For subscribers only

High Protein meal plan under 1500 Calories per day

Written on 29/12/2024
RepsPT

 

7-Day High Protein Meal Plan

Below is a high-protein meal plan perfect for supporting your gym training. Each day's plan includes meals and snacks, with calorie counts and the primary macronutrient type indicated. The goal is to stay under 1500 calories per day while ensuring ample protein intake. Feel free to swap out specific items where options are provided.

Day 1

  • Breakfast: 3 Scrambled Egg Whites (100g) - 50 calories - Protein
  • Snack: Greek Yogurt (150g) - 90 calories - Protein
  • Lunch: Grilled Chicken Breast (150g) - 250 calories - Protein
  • Snack: Almonds (20g) - 115 calories - Fat
  • Dinner: Steamed Broccoli (200g) - 70 calories - Carbohydrate
  • Snack: Casein Protein Shake (30g) - 120 calories - Protein

  • Total Calories: 695

    Day 2

  • Breakfast: Oatmeal (40g) - 150 calories - Carbohydrate
  • Snack: Cottage Cheese (100g) - 98 calories - Protein
  • Lunch: Turkey Breast (100g) - 135 calories - Protein
  • Snack: Celery Sticks (100g) - 16 calories - Carbohydrate
  • Dinner: Baked Salmon (150g) - 280 calories - Protein
  • Snack: Protein Bar - 200 calories - Protein

  • Total Calories: 879

    Day 3

  • Breakfast: Smoothie with Spinach (100g), Banana (100g), and Protein Powder (30g) - 250 calories - Protein
  • Snack: Hard-Boiled Eggs (2) - 156 calories - Protein
  • Lunch: Quinoa Salad (150g) - 180 calories - Carbohydrate
  • Snack: Peanut Butter (20g) - 180 calories - Fat
  • Dinner: Lean Beef (150g) - 300 calories - Protein

  • Total Calories: 1066

    Day 4

  • Breakfast: Scrambled Tofu (100g) - 140 calories - Protein
  • Snack: Mixed Nuts (20g) - 120 calories - Fat
  • Lunch: Lentil Soup (200g) - 160 calories - Carbohydrate
  • Snack: Greek Yogurt (100g) - 60 calories - Protein
  • Dinner: Grilled Shrimp (150g) - 200 calories - Protein

  • Total Calories: 780

    Day 5

  • Breakfast: Chia Seed Pudding (30g seeds) - 150 calories - Fat
  • Snack: Sliced Turkey (100g) - 135 calories - Protein
  • Lunch: Chickpea Salad (200g) - 280 calories - Carbohydrate
  • Snack: Cheese Sticks (2) - 160 calories - Protein
  • Dinner: Baked Cod (150g) - 200 calories - Protein

  • Total Calories: 925

    Day 6

  • Breakfast: Protein Pancakes (2 pancakes, 100g) - 220 calories - Protein
  • Snack: Edamame (100g) - 120 calories - Protein
  • Lunch: Chicken Salad (200g, mixed with low-cal dressing) - 300 calories - Protein
  • Snack: Carrot Sticks (100g) - 41 calories - Carbohydrate
  • Dinner: Grilled Tofu (150g) - 190 calories - Protein

  • Total Calories: 871

    Day 7

  • Breakfast: Overnight Oats with Protein Powder (50g oats, 30g protein) - 250 calories - Protein
  • Snack: Hummus (50g) - 100 calories - Fat
  • Lunch: Baked Chicken Thigh (150g) - 275 calories - Protein
  • Snack: Greek Yogurt (100g) - 60 calories - Protein
  • Dinner: Stir-Fried Vegetables with Tofu (200g) - 150 calories - Carbohydrate

  • Total Calories: 835

    Swappable Options:

  • Protein Sources: Chicken, Turkey, Fish, Tofu, Edamame, Beans, Lentils
  • Carbohydrates: Quinoa, Oats, Sweet Potato, Brown Rice
  • Snacks: Nuts, Greek Yogurt, Cottage Cheese, Protein Bars

  • This meal plan provides a balanced approach to high protein intake while keeping calories in check. Adjust the weights and ingredients based on your personal dietary needs and preferences.


Subscriber content only

To access this content and all of our unlimited content subscribe now