Building a 1900 Calorie High Protein Meal Plan
Eating enough protein each day supports building and maintaining muscle mass while also helping you feel full and satisfied with your diet. Combining high protein foods with an approximately 1900 calorie plan supplies energy for an active lifestyle without surpassing caloric needs for potential weight loss.
Benefits of High Protein Diets
Higher protein diets that get around 30% of calories from high quality protein sources offer many advantages:
- Preserve or build lean muscle mass
- Boost metabolism and calorie burning
- Curb hunger and appetite
- Aid post-workout muscle recovery
- Support bone, joint, and immune health
Shooting for around 150g or more of protein daily is ideal for most adults seeking these perks. Tracking protein intake alongside calories can help ensure you meet suggested protein goals.
Choosing Nutritious High Protein Foods
Emphasize minimally processed high protein foods like:
- Beans, lentils, edamame
- Nuts and natural nut butters
- Eggs and egg whites
- Fatty fish like salmon
- Chicken, turkey, lean red meat
- Plain Greek yogurt
- Tofu, tempeh
Combining plant and animal proteins ensures you meet all amino acid needs while limiting potentially harmful saturated fats or irritating compounds found in some proteins.
Sample High Protein Weekly Meal Plan Around 1900 Calories
This balanced high protein 1900 calorie meal plan provides around 150-180g of protein each day to support an active lifestyle.
Monday
- Breakfast: Veggie omelet (3 eggs, 1 cup spinach, onions, peppers) plus 1 slice Ezekiel toast with 1 tbsp almond butter, 12 grapefruit
- Lunch: Tuna wrap made with 3 oz tuna, lettuce, tomato, avocado, 1 tbsp Greek yogurt dressing, plus small apple
- Dinner: Chicken fajitas made with 4 oz chicken breast, onions/peppers, 2 small corn tortillas, topped with salsa, cilantro, Greek yogurt; side salad
- Snacks: 1 serving cottage cheese; 1 oz almonds
Tuesday
- Breakfast: Overnight oats made with 12 cup oats, 1 cup plain Greek yogurt, 1 tbsp chia seeds, 12 cup berries, cinnamon
- Lunch: Burrito bowl made with 1 cup brown rice, black beans, 4 oz grilled chicken, salsa, avocado slices, cilantro
- Dinner: Veggie & chickpea curry with cauliflower rice; cucumber raita; 1 whole grain chapati
- Snacks: 1 part-skim mozzarella cheese stick; handful unsalted roasted almonds
Wednesday
- Breakfast: Peanut butter banana protein smoothie (1 scoop protein powder, 1 frozen banana, 2 tbsp peanut butter, 1 cup almond milk, handful spinach)
- Lunch: Spring salad with 4 oz grilled salmon, quinoa, apples, dried cranberries, lemon vinaigrette
- Dinner: Veggie & black bean enchiladas made with corn tortillas, enchilada sauce, pepper/onions; Spanish rice; guacamole
- Snacks: 1 part-skim string cheese; carrot sticks with 2 tbsp hummus
Thursday
- Breakfast: Scrambled eggs made with 3 eggs plus turkey bacon, avocado slices, tomato, Ezekiel toast
- Lunch: Stuffed pepper made with quinoa, black beans, salsa
- Dinner: Thai turkey lettuce wraps with 4 oz ground turkey, hoisin sauce, carrots, cabbage, green onions, cilantro
- Snacks: 1 serving cottage cheese; mixed berries
Friday
- Breakfast: Overnight chia oats made with chia seeds, cashew milk, almonds, hemp seeds, berries, cinnamon
- Lunch: Chopped southwestern kale salad made with quinoa, black beans, corn, avocado, tempeh, cilantro lime dressing
- Dinner: Sheet pan fajitas made with chicken breasts, bell peppers, onions, taco seasoning, avocado; brown rice
- Snacks: Orange with part-skim mozzarella cheese cubes; pear with 1 tbsp cashew butter
Saturday
- Breakfast: Veggie scramble made with 3 eggs, mushrooms, spinach, goat cheese
- Lunch: Mason jar chopped salad made with kale, edamame, hardboiled egg, avocado, quinoa, apples, lemon vinaigrette
- Dinner: Turkey chili made with lean ground turkey, veggies, black beans; baked sweet potato; Greek yogurt
- Snacks: Celery with 2 tbsp hummus; 1 oz pistachios; dark chocolate square
Sunday
- Breakfast: Protein pancakes made with eggs, oats, cottage cheese, banana
- Lunch: Falafel bowl with chickpea patties over salad with tomatoes, cucumbers, feta cheese, tzatziki sauce
- Dinner: Shrimp fajitas made with shrimp, onions/peppers, corn tortillas; brown rice; pinto beans; avocado slices
- Snacks: Protein smoothie made with plant-based protein powder, spinach, berries, almond milk
Tips for Meal Prep & Grocery Shopping
Planning healthy high protein meals and having ingredients ready to go curbs impulse grabs of less nutritious convenience foods when hunger strikes. It also reduces food waste from spoilage when fresh items sit untouched.
Meal Prep Basics
Each week, spend 60-90 minutes prepping basics like:
- Washing and chopping vegetables/fruit for easy snacks and meals
- Cooking whole grains like quinoa or rice
- Roasting vegetables
- Marinating proteins
- Baking sweet potatoes
- Boiling eggs
Having these ingredients ready makes throwing together balanced meals simple. You can also prepare full recipes in advance to quickly reheat individual portions all week.
Grocery Shopping Tips
Shop with your high protein meal plan in mind. Helpful strategies include:
- Sticking to the perimeter of stores where whole foods like produce and proteins are
- Buying nuts, nut butters, and seeds in bulk bins to save money
- Looking for discounted meats near expiration dates to freeze
- Choosing frozen fruits and vegetables to cut costs
- Picking up some convenient healthy grabs like roasted chickens and prepped veggies
Sample 3 Day Higher Protein Menu
Here is an example 3 day higher protein menu with around 150-180g of protein daily within the 1900 calorie target:
Day 1
- Breakfast: Veggie omelet (3 eggs, mushrooms, spinach, onions); Ezekiel toast
- Lunch: Mason jar salad (kale, quinoa, grilled chicken, feta, balsamic dressing)
- Dinner: Sheet pan fajitas with chicken, peppers & onions with corn tortillas; pinto beans
- Snacks: Cottage cheese with pineapple; unsalted almonds
Day 2
- Breakfast: Overnight oats with Greek yogurt, chia seeds, almond milk, berries
- Lunch: Burrito bowl with brown rice, black beans, grilled shrimp, avocado, salsa
- Dinner: Tofu veggie stir fry with broccoli, carrots, peppers, onions over quinoa
- Snacks: Apple with almond butter; part-skim mozzarella cheese stick
Day 3
- Breakfast: Veggie scramble with eggs, spinach, goat cheese, tomato
- Lunch: Falafel salad bowl with chickpeas, lettuce, tomatoes, onion, cucumber, feta, pita bread
- Dinner: Baked salmon with sweet potato and roasted Brussels sprouts
- Snacks: Greek yogurt with mixed berries; unsalted pistachios
FAQs
What are some quick high protein breakfast ideas?
Great on-the-go breakfasts include Greek yogurt with fruit and nuts, peanut butter or hummus toast, protein smoothies made with protein powder, milk/yogurt, and fruits/veggies, or hard boiled eggs with Ezekiel bread.
Can I swap out proteins or meals in the sample plan?
Yes, feel free to substitute different lean proteins like eggs, beans, tofu, tempeh, fish, etc. based on your tastes and what's on hand. The meals are also very customizable.
How can I meal prep efficiently?
Chop veggies and cook grains, proteins, etc. in bulk for easy assembled meals all week. Or, fully prepare recipes portioned out for grabbing from the fridge for reheating.
What if I want more or less than 1900 calories daily?
Adjust serving sizes and snacks in the meal plan up or down to meet your calorie needs, keeping the nutritious high protein focus the same for balanced energy.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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