1900 Calorie Meal Plan High Protein – Overview
Whether you want to lose some quick weight or gain some big muscle mass, this 1900 calorie meal plan with high protein is the right way to proceed.
Not many people know, but proteins also help stabilize the blood sugar levels in the human body. Besides, it supports the growth and repair of muscles, bones and tissues.
What is a 1900 calorie meal plan with high protein?
The core motive of this diet plan is to increase your daily protein intake and trigger the weight loss and muscle-building process simultaneously. Also, you must restrict your daily calorie intake to around 1900 calories.
Now, when we talk about a high protein diet, we must consider all the protein-rich food options like meat, fish, poultry, soy, legumes, seeds and nuts. These food sources are enough to fulfill our daily protein requirements during this printable 1900 calorie meal plan with high protein.
Still, it’s not just about protein; and you also need to ensure adequate consumption of other macronutrients like healthy carbs, healthy fats and fibers.
General guidelines for the 1900 calorie meal plan high protein
- Keep an eye on your daily protein intake while including all the protein-rich food items
- Avoid all the sugary, refined, processed and packaged food options
- While protein is the go-to macronutrient, don’t overlook other macronutrients like carbs, healthy fats, and fibers
- Follow a hardcore workout routine to bring the best results for your health and body.
- Drink enough water ( at least 3 liters) during the day to stay hydrated
- You can also add protein supplements when and wherever required
Weekly planner for 1900 calorie meal plan high protein
Day 1.
Breakfast- 2 servings of scrambled eggs with vegetables and 4 strips of bacon
Snack- 1 serving of savory crepes with 3 easy-to-peel hard-boiled eggs
Lunch- 1 serving of chicken celery sticks with 1 sliced bell pepper
Snack- 1 serving of cool cucumber chicken and tomato tossed with 1 celery stalk
Dinner- 1 serving of arugula chicken salad
Total calories for the day-1898
Day 2.
Breakfast- 1 serving of protein pancake with pecans ( 1 oz)
Snack- 2 servings of egg and onion scramble with 1 apple
Lunch- 1 serving of quick buffalo chicken salad with almonds ( 1 oz)
Snack- 1 serving of chicken celery sticks with 1 sliced bell pepper
Dinner- 1 serving of chicken cabbage salad
Total calories for the day-1904
Day 3.
Breakfast- 2 servings of zucchini hash with 1 orange
Snack- 1 serving of egg and onion scramble with 1 orange
Lunch- 2 servings of lime chicken salad
Snack- 1 serving of quick buffalo chicken salad
Dinner- 1 serving of chicken cabbage salad
Total calories for the day-1909
Day 4.
Sliced bell pepper
Breakfast- 2 servings of baked eggs in ham with 1 apple
Snack- 1 serving of protein pancake with 2 hard-boiled eggs
Lunch- 1 serving of quick buffalo chicken salad
Snack- 1 serving of tuna avocado salad with 2 sliced bell pepper
Dinner- 2 servings of zesty lime shrimp avocado salad with 1 hard-boiled egg
Total calories for the day-1891
Day 5.
Breakfast- 1 serving of chicken and dill protein scramble with 1 apple
Snack- 1 serving of simple lemon pepper tuna with 2 sliced bell pepper
Lunch- 1 serving of chicken celery sticks with 1 orange
Snack- 1 serving of zucchini hash
Dinner- 1 serving of chicken spinach meatballs with 1 serving of sautéed Brussels sprouts
Total calories for the day-1902
Day 6.
Breakfast- 1 serving of spinach scrambled eggs with 1 whole-wheat toast
Snack- 1 serving of protein pancake with 2 hard-boiled eggs
Lunch- 1 serving of tuna and avocado salad with almonds ( 1 oz)
Snack- 1 serving of lime chicken salad with 2 sliced bell pepper
Dinner- 2 servings of fillet mignon with rich balsamic glaze and 1 serving of pan-fried broccoli
Total calories for the day-1907
Day 7.
Breakfast- 1 serving of baked eggs in ham with 1 orange
Snack- 2 servings of eggs and onion scrambled with 1 apple
Lunch- 1 serving of avocado tuna salad
Snack- 1 serving of tuna avocado salad with 1 sliced bell pepper
Dinner- 1 large bowl of arugula chicken salad
Total calories for the day-1911
The bottom line for 1900 calorie meal plan is a high protein
If you aim to build that lean muscle mass while losing weight, this diet plan will work wonders for you.
All you need to do is stay determined and focus on your food choices and workout routine.
Printable (PDF) 1900 calorie meal plan high protein
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 servings of scrambled eggs with vegetables and 4 strips of bacon | 1 serving of protein pancake with pecans ( 1 oz) | 2 servings of zucchini hash with 1 orange | 2 servings of baked eggs in ham with 1 apple | 1 serving of chicken and dill protein scramble with 1 apple | 1 serving of spinach scrambled eggs with 1 whole-wheat toast | 1 serving of baked eggs in ham with 1 orange |
| Snack | 1 serving of savoury crepes with 3 easy to peel hard-boiled eggs | 2 servings of egg and onion scramble with 1 apple | 1 serving of egg and onion scramble with 1 orange | 1 serving of protein pancake with 2 hard-boiled eggs | 1 serving of simple lemon pepper tuna with 2 sliced bell pepper | 1 serving of protein pancake with 2 hard-boiled eggs | 2 servings of eggs and onion scramble with 1 apple |
| Lunch | 1 serving of chicken celery sticks with 1 sliced bell pepper | 1 serving of quick buffalo chicken salad with almonds ( 1 oz) | 2 servings of lime chicken salad | 1 serving of quick buffalo chicken salad | 1 serving of chicken celery sticks with 1 orange | 1 serving of tuna and avocado salad with almonds ( 1 oz) | 1 serving of avocado tuna salad |
| Snack | 1 serving of cool cucumber chicken and tomato toss with 1 celery stalk | 1 serving of chicken celery sticks with 1 sliced bell pepper | 1 serving of quick buffalo chicken salad | 1 serving of tuna avocado salad with 2 sliced bell pepper | 1 serving of zucchini hash | 1 serving of lime chicken salad with 2 sliced bell pepper | 1 serving of tuna avocado salad with 1 sliced bell pepper |
| Dinner | 1 serving of arugula chicken salad | 1 serving of chicken cabbage salad | 1 serving of chicken cabbage salad | 2 servings of zesty lime shrimp avocado salad with 1 hard-boiled egg | 1 serving of chicken spinach meatballs with 1 serving of sautéed Brussel sprouts | 2 servings of fillet mignon with rich balsamic glaze and 1 serving of pan-fried broccoli | 1 large bowl of arugula chicken salad |
| Total calories for the day | 1898 | 1904 | 1909 | 1891 | 1902 | 1907 | 1911 |
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