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 (1500cal, 137g protein, 91g net carbs, 59g fat, 16g fiber per day) cannot be customized.
Day 1
1500cal, 132g protein, 105g net carbs, 55g fat, 16g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1 stick(s) (83cal, 7p, 2c, 6f)
3/4 serving(s) (345cal, 39p, 7c, 17f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
3/4 serving(s) (362cal, 44p, 32c, 5f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
Day 2
1500cal, 145g protein, 104g net carbs, 49g fat, 17g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1 stick(s) (83cal, 7p, 2c, 6f)
6 oz (212cal, 38p, 1c, 6f)
1 1/2 serving(s) (301cal, 11p, 60c, 1f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
9 oz (449cal, 60p, 6c, 19f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
Day 3
1525cal, 136g protein, 148g net carbs, 37g fat, 16g fiber
1 slice(s) (114cal, 4p, 12c, 5f)
1 container(s) (155cal, 12p, 16c, 4f)
6 oz (212cal, 38p, 1c, 6f)
1 1/2 serving(s) (301cal, 11p, 60c, 1f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 1/2 serving(s) (472cal, 47p, 46c, 9f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
Day 4
1500cal, 137g protein, 67g net carbs, 70g fat, 16g fiber
1 slice(s) (114cal, 4p, 12c, 5f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/4 serving(s) (380cal, 50p, 5c, 17f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
5 1/3 cracker(s) (90cal, 1p, 12c, 4f)
1 container (131cal, 14p, 13c, 3f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
Day 5
1500cal, 139g protein, 68g net carbs, 69g fat, 17g fiber
1 slice(s) (114cal, 4p, 12c, 5f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/4 serving(s) (380cal, 50p, 5c, 17f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
5 1/3 cracker(s) (90cal, 1p, 12c, 4f)
1 container (131cal, 14p, 13c, 3f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
Day 6
1500cal, 135g protein, 71g net carbs, 68g fat, 16g fiber
1/2 serving(s) (133cal, 7p, 2c, 10f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 oz (385cal, 38p, 0c, 26f)
3/4 serving(s) (158cal, 2p, 18c, 7f)
3/4 serving(s) (186cal, 14p, 22c, 4f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
9 oz chicken (466cal, 64p, 7c, 19f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
Day 7
1500cal, 135g protein, 71g net carbs, 68g fat, 16g fiber
1/2 serving(s) (133cal, 7p, 2c, 10f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 oz (385cal, 38p, 0c, 26f)
3/4 serving(s) (158cal, 2p, 18c, 7f)
3/4 serving(s) (186cal, 14p, 22c, 4f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
9 oz chicken (466cal, 64p, 7c, 19f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
Grocery List (55 items)
Dairy and Egg Products
String cheese
2 stick (56g)
Eggs
4 large (200g)
Whole milk
3 cup (720mL)
Fresh mozzarella cheese
1 oz (28g)
Butter
1/4 stick (28g)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Cheddar cheese
6 tbsp, shredded (42g)
Fruits and Fruit Juices
Avocados
2 avocado(s) (368g)
Lemon juice
1/4 fl oz (7mL)
Green olives
9 large (40g)
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Baked Products
Bread
5 slice (160g)
Crackers
10 2/3 crackers (37g)
Cereal Grains and Pasta
Quinoa, uncooked
1/3 cup (57g)
Instant couscous, flavored
1 1/4 box (5.8 oz) (206g)
Long-grain white rice
4 tsp (15g)
Beverages
Water
1 cup(s) (242mL)
Protein powder
2 1/4 scoop (1/3 cup ea) (70g)
Spices and Herbs
Paprika
1/4 tbsp (2g)
Black pepper
2 1/4 g (2g)
Salt
1/3 oz (9g)
Ground cumin
2 dash (1g)
Chili powder
1 tbsp (8g)
Fresh basil
1/4 oz (6g)
Cajun seasoning
1 tbsp (8g)
Thyme, dried
1 dash, ground (0g)
Rosemary, dried
1/2 tbsp (2g)
Garlic powder
1/3 tsp (1g)
Vegetables and Vegetable Products
Tomato paste
1/8 can (6 oz) (21g)
Garlic
1/8 clove (0g)
Onion
3/8 medium (2-1/2" dia) (41g)
Cucumber
1/8 cucumber (8-1/4") (38g)
Tomatoes
9 1/3 medium whole (2-3/5" dia) (1148g)
Fresh parsley
1 sprigs (1g)
Frozen broccoli
7 oz (198g)
Fresh spinach
5 cup(s) (150g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Carrots
1/4 medium (15g)
Romaine lettuce
1/2 hearts (250g)
Beef Products
Beef stew meat, raw
6 oz (170g)
Fats and Oils
Oil
2 oz (59mL)
Olive oil
2/3 oz (26mL)
Marinade sauce
6 tbsp (91mL)
Balsamic vinaigrette
1/2 tbsp (7mL)
Salad dressing
1/4 cup (68mL)
Poultry Products
Boneless skinless chicken breast, raw
4 2/3 lbs (2087g)
Chicken thighs, with bone and skin, raw
3/4 lbs (340g)
Meals, Entrees, and Side Dishes
Flavored rice mix
3/8 pouch (~5.6 oz) (59g)
Other
Cottage cheese & fruit cup
2 container (340g)
Mixed greens
2/3 cup (20g)
Finfish and Shellfish Products
Cod, raw
10 oz (283g)
Sweets
Honey
2 tsp (14g)
Soups, Sauces, and Gravies
Enchilada sauce
3/4 cup (180g)
Breakfast Cereals
Breakfast cereal
1 1/2 serving (45g)
breakfast prep - 2 days
1. Avocado toast with egg
240 cals, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
lunch prep - 1 days
1. Hungarian goulash
345 cals, 39p, 7c, 17f (per meal)
1/4 tbsp (2g)
1/8 can (6 oz) (21g)
1/8 clove (0g)
1/6 cup(s) (44mL)
6 oz (170g)
1/2 dash, ground (0g)
3 dash (2g)
3/8 medium (2-1/2" dia) (41g)
2 tsp (10mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot or Dutch oven over medium heat. Cook onions in oil until soft, stirring frequently. Remove onions and set aside.
2
In a medium bowl, combine paprika, pepper, and half the salt. Coat beef cubes in spice mixture, and cook in onion pot until brown on all sides. Return the onions to the pot, and pour in tomato paste, water, garlic and the remaining salt. Reduce heat to low, cover and simmer, stirring occasionally, 1 1/2 to 2 hours, or until meat is tender.
2. Quinoa
210 cals, 8p, 32c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
dinner prep - 1 days
1. Spiced chicken tabbouleh bowl
360 cals, 44p, 32c, 5f (per meal)
6 oz (168g)
1/4 box (5.8 oz) (41g)
1/8 tsp (1mL)
2 dash (1g)
1/8 cucumber (8-1/4") (38g)
1/4 roma tomato (20g)
1 sprigs (1g)
3/8 tsp (2mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Coat chicken with oil, cumin and a dash of salt. Place in a skillet over medium heat and cook until chicken is cooked through. Set aside.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Chop the chicken.
4
Assemble bowl with couscous, chicken, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
snack prep - 3 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
27 cherry tomatoes (459g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
450 cals, 60p, 6c, 19f (per meal)
9 cherry tomatoes (153g)
1/2 tbsp (8mL)
3 dash (2g)
9 large (40g)
3 dash (0g)
1/2 tbsp (4g)
1/2 lbs (255g)
9 leaves (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. White rice
55 cals, 1p, 12c, 0f (per meal)
4 tsp (15g)
1/6 cup(s) (39mL)
2/3 dash (0g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 2 days
1. Marinaded chicken breast
210 cals, 38p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Couscous
300 cals, 11p, 60c, 1f (per meal)
1 box (5.8 oz) (164g)
1
Follow instructions on package.
dinner prep - 1 days
1. Chicken-broccoli-rice bowl
470 cals, 47p, 46c, 9f (per meal)
6 oz (168g)
3/8 package (107g)
3/8 pouch (~5.6 oz) (59g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cut the chicken breast into small cubes (0.5 - 1 inches) and sautee in olive oil over medium heat until cooked through. Season with salt and pepper (or any other seasonings) to taste.
2
Meanwhile, prepare the rice mix and broccoli according to the instructions on the packages.
3
When everything is ready mix it all together and serve.
2. Simple mozzarella and tomato salad
120 cals, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1 oz (28g)
1/2 tbsp (8mL)
1/2 tbsp, chopped (1g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
breakfast prep - 3 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 2 days
1. Basic chicken & spinach salad
380 cals, 50p, 5c, 17f (per meal)
1/4 cup (56mL)
2 1/2 tsp (13mL)
15 oz (425g)
5 cup(s) (150g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 1 days
1. Basic chicken breast
315 cals, 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. Roasted tomatoes
120 cals, 2p, 5c, 9f (per meal)
Recipe has been scaled from original by 0.5x. 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.
snack prep - 2 days
1. Crackers
90 cals, 1p, 12c, 4f (per meal)
10 2/3 crackers (37g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Cottage cheese & fruit cup
130 cals, 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.
dinner prep - 1 days
1. Cajun cod
310 cals, 51p, 3c, 10f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 2 days
1. Baked chicken thighs
385 cals, 38p, 0c, 26f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Roasted rosemary sweet potatoes
160 cals, 2p, 18c, 7f (per meal)
1 sweetpotato, 5" long (210g)
1/2 tbsp (2g)
1 tbsp (15mL)
4 dash (3g)
4 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
breakfast prep - 2 days
1. Egg & avocado salad
135 cals, 7p, 2c, 10f (per meal)
2/3 cup (20g)
1/3 avocado(s) (67g)
2 large (100g)
1/3 tsp (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Enchilada chicken
465 cals, 64p, 7c, 19f (per meal)
6 tbsp, shredded (42g)
3/4 cup (180g)
1/2 tbsp (4g)
3/4 tbsp (11mL)
18 oz (510g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Season chicken with chili powder and some salt.
3
Add oil to an ovenproof skillet and heat over medium heat. Add chicken and cook for about 3 minutes on each side until it's browned.
4
Pour in enchilada sauce and sprinkle cheese on top.
5
Bake for 15-20 minutes until chicken is done and cheese has melted into the sauce. Serve.
2. Simple salad with tomatoes and carrots
50 cals, 2p, 4c, 2f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
snack prep - 2 days
1. Breakfast cereal with protein milk
185 cals, 14p, 22c, 4f (per meal)
6 tbsp (90mL)
3/4 serving (23g)
3/8 scoop (1/3 cup ea) (12g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)