1500 calorie high protein meal plan
In just a few clicks, generate your own 1500 calorie high protein meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1500cals, 142g protein, 94g net carbs, 54g fat 19g fiber per day) cannot be customized.
Day 1
1525cals, 147g protein, 109g net carbs, 49g fat 15g fiber per day
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 container (131cal, 14p, 13c, 3f)
1 egg(s) (69cal, 6p, 0c, 5f)
8 oz (296cal, 51p, 1c, 9f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
1 1/4 serving(s) (138cal, 4p, 27c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2 celery stalk (13cal, 1p, 1c, 0f)
Day 2
1525cals, 146g protein, 105g net carbs, 50g fat 16g fiber per day
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 container (131cal, 14p, 13c, 3f)
1 egg(s) (69cal, 6p, 0c, 5f)
8 oz (317cal, 50p, 0c, 13f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 1/4 serving(s) (138cal, 4p, 27c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2 celery stalk (13cal, 1p, 1c, 0f)
Day 3
1475cals, 154g protein, 102g net carbs, 39g fat 23g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 chop(s) (454cal, 59p, 24c, 13f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
8 oz (316cal, 51p, 1c, 12f)
4 serving(s) (164cal, 11p, 16c, 1f)
Day 4
1475cals, 135g protein, 93g net carbs, 52g fat 26g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
1 container (131cal, 14p, 13c, 3f)
1 sandwich(es) (476cal, 40p, 27c, 21f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
8 oz (316cal, 51p, 1c, 12f)
4 serving(s) (164cal, 11p, 16c, 1f)
Day 5
1600cals, 144g protein, 85g net carbs, 66g fat 20g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
1 container (131cal, 14p, 13c, 3f)
1 sandwich(es) (476cal, 40p, 27c, 21f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
1 1/2 chop(s) (350cal, 59p, 0c, 12f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
Day 6
1525cals, 139g protein, 63g net carbs, 73g fat 17g fiber per day
5 1/3 oz (372cal, 34p, 6c, 23f)
1 serving(s) (41cal, 3p, 4c, 0f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
1 1/2 chop(s) (350cal, 59p, 0c, 12f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
Day 7
1475cals, 133g protein, 100g net carbs, 51g fat 19g fiber per day
5 1/3 oz (372cal, 34p, 6c, 23f)
1 serving(s) (41cal, 3p, 4c, 0f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
Grocery List (49 items)
Beverages
Water
5 cup(s) (1204mL)
Spices and Herbs
Cinnamon
1 tsp (3g)
Salt
1/2 tbsp (10g)
Lemon pepper
1/2 tbsp (3g)
Black pepper
1 tsp, ground (2g)
Garlic powder
5 dash (2g)
Balsamic vinegar
1 tsp (6mL)
Mustard
2 tsp (10g)
Sage
1 dash (0g)
Seasoning salt
2 dash (2g)
Rosemary, dried
4 dash (1g)
Thyme, dried
1 g (1g)
Brown deli mustard
1 tbsp (15g)
Sweets
Sugar
1 tbsp (13g)
Honey
1 oz (28g)
Jams and preserves, apricot
3 tbsp (60g)
Breakfast Cereals
Quick oats
1/2 cup (40g)
Other
Cottage cheese & fruit cup
5 container (850g)
Italian seasoning
4 dash (2g)
Protein greek yogurt, flavored
3 container (450g)
Dairy and Egg Products
Eggs
7 1/3 large (367g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Sliced cheese
4 slice (3/4 oz ea) (84g)
Snacks
Pretzels, hard, salted
2 1/2 oz (71g)
Beef jerky
2 oz (57g)
Vegetables and Vegetable Products
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (431g)
Onion
2 tbsp minced (30g)
Frozen sugar snap peas
6 2/3 cup (960g)
Sweet potatoes
1 1/2 sweetpotato, 5" long (315g)
Romaine lettuce
2 leaf outer (56g)
Kale leaves
3 cup, chopped (120g)
Legumes and Legume Products
Lentils, raw
1 cup (208g)
Soy sauce
1/2 tbsp (8mL)
Fats and Oils
Oil
2 oz (59mL)
Olive oil
1/2 oz (15mL)
Balsamic vinaigrette
4 tbsp (60mL)
Salad dressing
3 tbsp (45mL)
Beef Products
Top round roast beef
1/2 roast (379g)
Poultry Products
Boneless skinless chicken breast, raw
2 lbs (902g)
Chicken thighs, with bone and skin, raw
2/3 lbs (303g)
Fruits and Fruit Juices
Avocados
1 3/4 avocado(s) (352g)
Lime juice
2 tbsp (30mL)
Peach
5 medium (2-2/3" dia) (750g)
Blueberries
1 cup (148g)
Baked Products
Bread
7 slice (224g)
Pork Products
Pork chop, bone-in
4 1/2 chop (801g)
Pork tenderloin, raw
6 oz (170g)
Sausages and Luncheon Meats
Roast beef cold cuts
1/2 lbs (227g)
breakfast prep - 2 days
1. Simple cinnamon oatmeal with water
108cal, 3p, 19c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 2 days
2. Celery sticks
13cal, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
3. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Roast beef
330cal, 44p, 0c, 17f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Coat beef in the oil and season with some salt and pepper. Place on a roasting tray and bake for about 30-40 minutes until cooked until your desired doneness (medium rare = 130-135°F (54-57°C)).
3
Slice and serve.
2. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 1 days
1. Lemon pepper chicken breast
296cal, 51p, 1c, 9f (per meal)
1/2 tbsp (3g)
1/4 tbsp (4mL)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Roasted tomatoes
149cal, 2p, 6c, 12f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 1 days
1. Basic chicken breast
317cal, 50p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 dash, ground (0g)
1 dash (1g)
1 dash (0g)
3/8 tsp (2mL)
1/4 medium whole (2-3/5" dia) (31g)
1/4 avocado(s) (50g)
1/2 tbsp (8mL)
1/2 tbsp minced (8g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 2 days
1. Balsamic chicken breast
316cal, 51p, 1c, 12f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Sugar snap peas
164cal, 11p, 16c, 1f (per meal)
5 1/3 cup (768g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
breakfast prep - 3 days
1. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 1 days
1. Apricot glazed pork chops
454cal, 59p, 24c, 13f (per meal)
1 1/2 chop (267g)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
1/4 tbsp (4mL)
3 tbsp (60g)
1 tsp (6mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Rub the pork chops with the salt and pepper on both sides.
2
Heat the olive oil in a large skillet over medium-high heat and add the chops until browned, about 6-8 minutes on each side.
3
Add the apricot preserves and the balsamic vinegar to the skillet and turn the pork until it is fully coated. Cook each side 1-2 minutes.
4
Serve.
2. Mashed sweet potatoes
92cal, 2p, 18c, 0f (per meal)
1/2 sweetpotato, 5" long (105g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
lunch prep - 2 days
1. Roast beef sandwich
476cal, 40p, 27c, 21f (per meal)
2 slice (3/4 oz ea) (42g)
1 leaf outer (28g)
2 slice, medium (1/4" thick) (40g)
1 tsp (5g)
2 slice (64g)
4 oz (113g)
1
Build the sandwich to your liking. Feel free to substitute whichever veggies you prefer.
2. Simple kale salad
83cal, 2p, 7c, 5f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
snack prep - 3 days
1. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 2 days
1. Seasoned broiled pork chops
350cal, 59p, 1c, 12f (per meal)
1 tsp (5mL)
1 dash (0g)
3 chop (534g)
1 dash (0g)
2 dash (2g)
4 dash (1g)
1 dash, leaves (0g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients except the chops, and mix well with small whisk.
2
Brush mixture on chops and either:
3
GRILL: by searing on both sides and then cooking more slowly for 30 minutes or until done, brushing chops occasionally with the sauce.
4
OR BROIL: place chops on a broiler rack 5" from heat and broil about 12 minutes per side or until done.
2. Tomato and avocado salad
176cal, 2p, 5c, 14f (per meal)
3 dash, ground (1g)
3 dash (2g)
3 dash (1g)
1 tsp (6mL)
3/4 medium whole (2-3/5" dia) (92g)
3/4 avocado(s) (151g)
1 1/2 tbsp (23mL)
1 1/2 tbsp minced (23g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 2 days
1. Basic scrambled eggs
212cal, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Blueberries
47cal, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
lunch prep - 2 days
1. Honey mustard chicken thighs w/ skin
372cal, 34p, 6c, 23f (per meal)
2/3 lbs (303g)
1 1/3 dash (1g)
1/4 tbsp, ground (1g)
2 tsp (14g)
1 tbsp (15g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Sweet potato wedges
130cal, 2p, 18c, 4f (per meal)
3/4 tbsp (11mL)
1 sweetpotato, 5" long (210g)
2 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
3. Sugar snap peas
41cal, 3p, 4c, 0f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Pork tenderloin
176cal, 36p, 0c, 4f (per meal)
6 oz (170g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
If your pork tenderloin came unseasoned, season with salt/pepper and any herbs or spices you have on hand.
3
Place on a baking sheet and bake for about 20-25 minutes, or until the internal temperature reaches 160°F (72°C).
4
Remove from oven and let rest for about 5 minutes. Slice and serve.
2. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.