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 (1525cal, 141g protein, 97g net carbs, 57g fat, 18g fiber per day) cannot be customized.
Day 1
1525cal, 145g protein, 86g net carbs, 61g fat, 16g fiber
1 serving(s) (263cal, 25p, 18c, 9f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
2/3 serving(s) (124cal, 19p, 8c, 2f)
2 square(s) (120cal, 2p, 7c, 9f)
Day 2
1550cal, 136g protein, 94g net carbs, 61g fat, 17g fiber
1 serving(s) (263cal, 25p, 18c, 9f)
6 oz (424cal, 41p, 16c, 20f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
2/3 serving(s) (124cal, 19p, 8c, 2f)
2 square(s) (120cal, 2p, 7c, 9f)
Day 3
1575cal, 163g protein, 126g net carbs, 38g fat, 17g fiber
1 serving(s) (263cal, 25p, 18c, 9f)
1 potato(es) (520cal, 54p, 55c, 6f)
1 cup(s) (155cal, 13p, 17c, 4f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
10 2/3 oz (395cal, 68p, 2c, 13f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
Day 4
1475cal, 139g protein, 93g net carbs, 52g fat, 20g fiber
3/4 serving(s) (232cal, 25p, 6c, 11f)
1 peach(es) (66cal, 1p, 12c, 0f)
1/2 pita(s) (277cal, 28p, 18c, 9f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 cup(s) (155cal, 13p, 17c, 4f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
10 2/3 oz (395cal, 68p, 2c, 13f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
Day 5
1575cal, 133g protein, 92g net carbs, 65g fat, 21g fiber
3/4 serving(s) (232cal, 25p, 6c, 11f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 1/2 serving(s) (527cal, 46p, 26c, 21f)
1 cup(s) (155cal, 13p, 17c, 4f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
5 1/3 oz (398cal, 43p, 3c, 23f)
1 ear(s) (135cal, 3p, 17c, 5f)
Day 6
1550cal, 140g protein, 89g net carbs, 61g fat, 22g fiber
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 1/2 serving(s) (527cal, 46p, 26c, 21f)
5 1/3 oz (398cal, 43p, 3c, 23f)
1 ear(s) (135cal, 3p, 17c, 5f)
Day 7
1525cal, 132g protein, 97g net carbs, 59g fat, 16g fiber
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 serving(s) (57cal, 0p, 12c, 0f)
6 2/3 oz (195cal, 40p, 0c, 4f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
1 1/4 serving(s) (198cal, 4p, 21c, 10f)
1/2 serving(s) (257cal, 20p, 3c, 18f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
Grocery List (56 items)
Baked Products
Bread
3 slice(s) (96g)
Pita bread
1/6 package (60g)
Dairy and Egg Products
Eggs
6 medium (268g)
Lowfat greek yogurt
1 1/2 cup (420g)
Lowfat cottage cheese
4 cup (923g)
Plain lowfat yogurt
3 cup (735g)
Butter
1 1/2 tbsp (20g)
Fresh mozzarella cheese
2 2/3 oz (76g)
Spices and Herbs
Cinnamon
1/8 oz (4g)
Salt
1/2 oz (12g)
Black pepper
3 g (3g)
Garlic powder
1/2 tsp (1g)
Paprika
1/2 tsp (1g)
Lemon pepper
4 tsp (9g)
Ground cumin
1 tbsp (6g)
Fresh basil
2 2/3 tbsp, chopped (7g)
Sweets
Honey
5 tsp (35g)
Chocolate, dark, 70-85%
4 square(s) (40g)
Fruits and Fruit Juices
Avocados
5/8 avocado(s) (126g)
Lime juice
3/8 fl oz (11mL)
Lemon juice
1/2 fl oz (17mL)
Canned pineapple
1/3 cup, chunks (60g)
Blueberries
1 1/2 cup (222g)
Peach
4 medium (2-2/3" dia) (600g)
Applesauce
2 to-go container (~4 oz) (244g)
Orange
1 orange (154g)
Banana
1/2 medium (7" to 7-7/8" long) (59g)
Other
Mixed greens
3/4 cup (23g)
Italian seasoning
1/4 tbsp (2g)
Rotisserie chicken, cooked
3 oz (85g)
Vegetables and Vegetable Products
Onion
1 1/2 medium (2-1/2" dia) (151g)
Tomatoes
2 2/3 medium whole (2-3/5" dia) (331g)
Sweet potatoes
4 1/4 sweetpotato, 5" long (898g)
Fresh parsley
2 tbsp chopped (8g)
Garlic
1 1/2 clove(s) (5g)
Tomato paste
1 1/2 tbsp (24g)
Bell pepper
1 1/2 large (246g)
Ear of fresh corn
2 ear, medium (6-3/4" to 7-1/2" long) yields (204g)
Cucumber
7/8 cucumber (8-1/4") (263g)
Fresh spinach
1 cup(s) (30g)
Frozen corn kernels
13 1/4 tbsp (113g)
Finfish and Shellfish Products
Canned tuna
2 can (~6 oz) (351g)
Tilapia, raw
1 1/2 lbs (616g)
Fats and Oils
Olive oil
2 oz (67mL)
Oil
1 oz (33mL)
Nut and Seed Products
Almonds
2 1/4 oz (23 whole kernels) (65g)
Almond butter
1 1/2 tbsp (24g)
Cereal Grains and Pasta
All-purpose flour
2 3/4 tbsp (21g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1120g)
Soups, Sauces, and Gravies
Barbecue sauce
2 3/4 tbsp (48g)
Pesto sauce
2 2/3 tbsp (43g)
Beef Products
Ground beef (93% lean)
1 lbs (453g)
Beverages
Water
1 1/2 cup(s) (327mL)
Protein powder, vanilla
1 scoop (1/3 cup ea) (31g)
Legumes and Legume Products
Chickpeas, canned
3/4 can (336g)
Pork Products
Pork tenderloin, raw
6 2/3 oz (189g)
breakfast prep - 3 days
1. Cinnamon french toast with yogurt dip
265 cals, 25p, 18c, 9f (per meal)
1 slice(s) (32g)
1 extra large (56g)
2 dash (1g)
1/2 cup (140g)
1
Crack the egg into a bowl and whisk with a fork until well combined.
2
Spray a skillet with a non-stick spray and place skillet over medium heat.
3
Dredge the bread in the egg until fully coated and soaked.
4
Place bread in skillet and cook for about a minute or two on each side until golden.
5
Remove bread and sprinkle with cinnamon and serve with the yogurt as a dipping sauce.
lunch prep - 1 days
1. Avocado tuna salad
325 cals, 31p, 4c, 18f (per meal)
3/8 avocado(s) (75g)
1/4 tbsp (4mL)
3/4 dash (0g)
3/4 dash (0g)
3/4 cup (23g)
1/6 small (13g)
3/4 can (~6 oz) (129g)
3 tbsp, chopped (34g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
2. Cottage cheese & honey
185 cals, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Broiled tilapia
340 cals, 45p, 1c, 17f (per meal)
1 tbsp (15mL)
1 lbs (448g)
2 tbsp (30mL)
4 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Sweet potato fries
175 cals, 3p, 26c, 5f (per meal)
2/3 lbs (303g)
2 tsp (10mL)
1/3 tsp (1g)
1/3 tsp (1g)
1/3 tsp (2g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
snack prep - 2 days
1. Cottage cheese and pineapple
125 cals, 19p, 8c, 2f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Drain pineapple juice, and mix pineapple chunks with cottage cheese.
2
Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
lunch prep - 1 days
1. Almond crusted tilapia
425 cals, 41p, 16c, 20f (per meal)
6 oz (168g)
4 tbsp, slivered (27g)
2 2/3 tbsp (21g)
1 dash (0g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Mashed sweet potatoes
90 cals, 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.
dinner prep - 2 days
1. Lemon pepper chicken breast
395 cals, 68p, 2c, 13f (per meal)
4 tsp (9g)
2 tsp (10mL)
1 1/3 lbs (597g)
Recipe has been scaled from original by 1.33x. 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. Sweet potato wedges
175 cals, 2p, 24c, 6f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/4 tbsp (4g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.33x. 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.
lunch prep - 1 days
1. Bbq chicken stuffed sweet potatoes
520 cals, 54p, 55c, 6f (per meal)
1 sweetpotato, 5" long (210g)
2 2/3 tbsp (48g)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
snack prep - 3 days
2. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1 1/2 cup (222g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
3. Cherry tomatoes
10 cals, 1p, 1c, 0f (per meal)
9 cherry tomatoes (153g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Cottage cheese with almonds and cinnamon
230 cals, 25p, 6c, 11f (per meal)
1 1/2 cup (339g)
1 1/2 tbsp (24g)
9 almond (11g)
3 dash (1g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a small bowl.
2
Serve.
lunch prep - 1 days
1. Lebanese beef pitas
275 cals, 28p, 18c, 9f (per meal)
2 dash (1g)
2 dash (1g)
1/4 tbsp (2g)
2 tbsp chopped (8g)
1/4 small (18g)
1/2 pita, large (6-1/2" dia) (32g)
4 oz (114g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 360°F (180°C).
2
In a large bowl, mix together the ground beef, onion, parsley, spices, and a pinch of salt.
3
Slice each pita in half down the middle like a hamburger bun so that there is a top and bottom "bun".
4
Place pita bottoms on an oven tray and top with an even amount of the beef mixture. Press pita tops on top and slice down the middle to cut everything in half.
5
Bake for about 20 minutes. Serve.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
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.
lunch prep - 2 days
1. Beef & chickpea skillet
525 cals, 46p, 26c, 21f (per meal)
1 cup(s) (267mL)
3/4 tbsp (5g)
3/4 tbsp (11mL)
1 1/2 clove(s) (5g)
3/4 can (336g)
1 1/2 tbsp (24g)
1 1/2 large (246g)
3/4 large (113g)
3/4 lbs (339g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large skillet over medium heat. Add beef, break apart, and cook until browned. Stir in cumin, garlic, and some salt/pepper. Cook 1 minute.
2
Add the onion and bell pepper. Cook for about 5-8 minutes until veggies have softened.
3
Stir in tomato paste. Cook 2 minutes, then add water to deglaze the pan. Bring to a simmer, lower heat and continue simmering 5 minutes, uncovered.
4
Stir in chickpeas and cook until they are heated through, about 3 minutes. Season with more salt/pepper if desired.
5
Serve.
dinner prep - 2 days
1. Caprese chicken
400 cals, 43p, 3c, 23f (per meal)
1/4 tbsp (2g)
2 2/3 tbsp (43g)
1/2 tbsp (7mL)
4 cherry tomatoes (68g)
2 2/3 tbsp, chopped (7g)
2 2/3 oz (76g)
2/3 lbs (299g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
2. Corn on the cob with butter
135 cals, 3p, 17c, 5f (per meal)
2 ear, medium (6-3/4" to 7-1/2" long) yields (204g)
2 tsp (9g)
4 dash (2g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Place ear of un-husked corn in a microwave oven and cook on high for 2 minutes; flip corn over and cook on high until kernels are hot and steaming, another 2 minutes.
2
Place corn ear on a cutting board, using a pot holder or folded kitchen towel, and cut off the bottom of the ear, exposing 1/4 to 1/2 inch of kernels. Hold the ear from the top and squeeze ear of corn out of the husk from top to bottom. Husks and silk will be left behind.
3
Spread ear with butter and season with salt.
breakfast prep - 2 days
1. Tuna cucumber bites
175 cals, 25p, 4c, 6f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
2. Applesauce
55 cals, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
snack prep - 2 days
1. Green protein shake
130 cals, 14p, 14c, 1f (per meal)
1/2 cup(s) (15g)
1/8 cup(s) (30mL)
1/2 orange (77g)
1/2 scoop (1/3 cup ea) (16g)
1/4 medium (7" to 7-7/8" long) (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
2. Boiled eggs
70 cals, 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.
dinner prep - 1 days
1. Rotisserie chicken & tomato salad
255 cals, 20p, 3c, 18f (per meal)
1/2 tsp (3mL)
1/2 tbsp (8mL)
1/8 cucumber (8-1/4") (38g)
1/4 large whole (3" dia) (46g)
3 oz (85g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Pork tenderloin
195 cals, 40p, 0c, 4f (per meal)
6 2/3 oz (189g)
Recipe has been scaled from original by 0.42x. 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. Buttered corn
200 cals, 4p, 21c, 10f (per meal)
5/8 dash (0g)
5/8 dash (0g)
2 1/2 tsp (11g)
13 1/3 tbsp (113g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Prepare corn according to instructions on package.
2
Top with butter and season with salt and pepper to taste.
3. Pita bread
80 cals, 3p, 14c, 0f (per meal)
1 pita, small (4" dia) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.