3 Weekly High Protein Low Calorie Meal Plans to Power Up Your Weight Loss Journey
Boost Your Metabolism, Burn Fat, and Build Lean Muscle with These Balanced, Protein-Packed Meal Plans
I’ve put together three weekly diet programs that are all about high protein and low calorie meals. These plans are designed to help you shed fat, maintain lean muscle, and feel awesome throughout your day. I’ve used trusted sources like the American Journal of Clinical Nutrition and Harvard Health Publishing to shape these ideas. Check out the tables below, and let’s dive into why each plan rocks!
1. Lean & Mean Plan
This plan focuses on lean proteins and fiber-rich veggies to keep your energy up and your calories down. I love it because it’s simple, balanced, and super adaptable. It’s perfect for those days when you need quick, healthy meals that are still tasty.
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | 4 egg whites, 1 cup spinach, 1 medium tomato (chopped) | 4 oz grilled chicken, 2 cups mixed greens, ½ cup cherry tomatoes, ¼ cup cucumber slices, 1 tbsp vinaigrette | 4 oz baked salmon, 1 cup steamed broccoli, lemon wedge | 1 cup nonfat Greek yogurt, ½ cup mixed berries |
| Tuesday | 1 cup nonfat Greek yogurt, ¼ cup almonds, 1 tbsp chia seeds | 4 oz sliced turkey breast, 2 large lettuce leaves, ¼ avocado (sliced), mustard as desired | 4 oz firm tofu, 1 cup mixed bell peppers, ½ cup broccoli, ½ cup snap peas, 1 tbsp low-sodium soy sauce | ½ cup low-fat cottage cheese, ½ cup cucumber slices |
| Wednesday | 1 scoop whey protein, 1 cup unsweetened almond milk, 1 medium banana, 1 cup spinach | 1 can tuna in water (3 oz drained), ½ cup cooked quinoa, 2 cups mixed greens, lemon dressing | 4 oz lean sirloin steak, 1 cup steamed green beans | 2 hard-boiled eggs |
| Thursday | 4 egg whites, ½ cup sliced mushrooms, ½ cup diced bell peppers | 4 oz chicken breast, 1 cup steamed broccoli, ½ cup steamed carrots | 4 oz shrimp, 1 cup broccoli, ½ cup snap peas, 1 tbsp teriyaki sauce | ½ cup steamed edamame |
| Friday | 1 cup low-fat cottage cheese, ½ cup pineapple chunks | 4 oz turkey breast, 2 cups mixed greens, ¼ avocado, ½ cup cherry tomatoes | 4 oz baked cod, 1 cup roasted asparagus | 1 low-calorie protein bar (approx. 150 calories) |
| Saturday | 3 small protein pancakes (made with 1 scoop protein powder, ½ cup oats, 1 egg), topped with ½ cup mixed berries | 4 oz grilled salmon, 2 cups mixed greens, ½ cup sliced cucumbers, lemon vinaigrette | 4 oz chicken breast, 1 cup mixed vegetables (bell peppers, onions, zucchini) on skewers, grilled | ¼ cup hummus, 1 cup carrot sticks |
| Sunday | 2 whole eggs + 2 egg whites, 1 cup spinach, 1 medium tomato | 1 cup lentil soup with 3 oz lean turkey chunks, (optional: 1 slice whole grain bread) | 4 oz tofu, 1 cup mixed veggies (broccoli, bell peppers, snap peas), 1 cup cauliflower rice, 1 tbsp soy sauce | 1 medium apple, 1 tbsp almond butter |
I built the Lean & Mean Plan with simplicity in mind. Each meal is designed to be low in calories yet high in protein to keep your metabolism firing. I made sure to mix up animal-based and plant-based proteins, so you get a good balance of essential amino acids.
Plus, the inclusion of fresh veggies means you’re not only cutting calories but also getting fiber and vitamins. Trust me, when you mix these up with some healthy fats, you’re set for a week of energy and fat burning.
“LEAN & MEAN” MEAL PLAN MACROS*
Daily: ~1,500 calories, ~130 grams protein, ~120 grams carbohydrates, ~40 grams fat
*keep in mind that these are rough estimates.
2. Protein Powerhouse
This plan ramps up the protein even more while keeping your calories in check. It’s a bit more diverse, perfect for those who like a mix of flavors and a bit of variety. I like to call it the “all-in” approach to lean eating.
Protein Powerhouse
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | 4 egg whites, 2 slices turkey bacon, ½ cup chopped spinach, ¼ cup diced tomatoes | 4 oz grilled chicken, 1 low-calorie whole wheat wrap, 1 cup mixed veggies (lettuce, tomatoes, cucumbers), 1 tbsp light dressing | 4 oz baked tilapia, 1 cup Brussels sprouts (tossed in 1 tsp olive oil, herbs) | 1 cup nonfat Greek yogurt, 1 tbsp ground flaxseed |
| Tuesday | 1 scoop whey protein, 1 cup unsweetened almond milk, ½ cup mixed berries, 1 cup spinach | 1 can tuna in water (3 oz drained) mixed with 1 tbsp light mayo and diced celery, stuffed into 1 large halved bell pepper | 4 oz lean beef, 1 cup broccoli, ½ cup sliced bell peppers, 1 tbsp low-sodium soy sauce (stir-fried) | ½ cup low-fat cottage cheese, ½ cup cucumber slices |
| Wednesday | 1 cup low-fat cottage cheese, ½ cup sliced strawberries | 4 oz ground turkey, ½ cup kidney beans, ½ cup diced tomatoes, spices (to make turkey chili) | 4 oz shrimp, 1 cup mixed grilled veggies (zucchini, bell peppers, onions) on skewers | 1 hard-boiled egg |
| Thursday | 1 cup Greek yogurt, 2 tbsp mixed nuts, 1 tsp honey | 4 oz grilled chicken, 2 cups romaine lettuce, 2 tbsp light Caesar dressing, 1 tbsp Parmesan cheese | 4 oz firm tofu, 1 cup steamed spinach, ½ cup cooked brown rice, 1 tbsp low-sodium soy sauce | 1 cup celery sticks, ¼ cup hummus |
| Friday | 4 egg whites, ½ cup diced bell peppers, ¼ cup diced onions (omelet style) | 4 oz turkey patty (no bun) with 2 cups mixed greens, ½ cup cherry tomatoes, 1 tbsp vinaigrette | 4 oz baked salmon, 1 cup steamed green beans, lemon wedge | 1 low-cal protein shake (1 scoop protein powder mixed with 1 cup water/almond milk) |
| Saturday | ½ cup rolled oats, 1 scoop protein powder, ½ cup mixed berries (cooked as oatmeal) | 4 oz grilled chicken, ½ cup cooked quinoa, 1 cup mixed veggies, 1 tbsp olive oil dressing | 4 oz pork tenderloin, 1 cup mixed roasted vegetables (zucchini, carrots, broccoli) | ½ cup steamed edamame |
| Sunday | 1 scoop protein powder, 1 cup spinach, 1 small banana, ½ cup mixed berries (blended into a smoothie bowl) | 4 oz shrimp, 2 cups mixed greens, ¼ avocado, ½ cup cherry tomatoes, light vinaigrette | 3 oz lean beef, ½ cup lentils, 1 cup mixed vegetables (in a lentil stew with herbs/spices) | 1 medium apple, 1 tbsp low-calorie peanut butter |
I call this one the Protein Powerhouse because it’s all about hitting your daily protein goals hard. I’ve included a mix of meats, seafood, and plant proteins to keep your taste buds happy and your muscles fueled.
I also made sure to mix in some whole grains and plenty of greens, which not only help with satiety but also keep you full without piling on the calories. This plan is all about balance and variety, so you won’t get bored eating the same thing every day.
“PROTEIN POWERHOUSE” MEAL PLAN MACROS*
Daily: ~1,550 calories, ~140 grams protein, ~110 grams carbohydrates, ~45 grams fat
*keep in mind that these are rough estimates.
3. Sleek & Strong Strategy
This strategy is designed to help you feel sleek and strong, with meals that are both filling and nutritious. I’ve tailored it for those who want to lean out without sacrificing flavor. It’s a great option if you’re looking to stay energized throughout a busy day.
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | 4 egg whites, 1 cup spinach, ¼ cup diced tomatoes, ¼ cup diced onions (frittata) | 4 oz grilled chicken, 2 cups mixed greens, ¼ avocado, ½ cup cherry tomatoes, 1 tbsp vinaigrette | 4 oz baked cod, 1 cup steamed broccoli, lemon wedge | 1 cup nonfat Greek yogurt with a pinch of cinnamon |
| Tuesday | 1 scoop whey protein, 1 cup unsweetened almond milk, 1 small banana | 1 large bell pepper stuffed with 4 oz ground turkey and ½ cup cooked quinoa, seasoned to taste | 4 oz firm tofu, 1 cup mixed veggies (broccoli, carrots, snap peas), 1 tbsp soy sauce (stir-fried) | ½ cup low-fat cottage cheese, ½ apple sliced |
| Wednesday | ½ cup rolled oats, 1 scoop protein powder, ½ cup blueberries (overnight oats) | 1 can tuna (3 oz drained) mixed with 1 tbsp lemon juice, salt & pepper, served over 2 cups mixed greens | 4 oz grilled shrimp, 1 cup grilled asparagus, 1 cup side salad (mixed greens, 1 tbsp light dressing) | 2 hard-boiled eggs |
| Thursday | 4 egg whites, 1 cup spinach, ½ cup diced tomatoes, ½ cup sliced mushrooms (scrambled) | 4 oz chicken breast, 1 cup steamed green beans, ½ cup cooked quinoa | 4 oz baked tilapia, 1 cup roasted Brussels sprouts (tossed in 1 tsp olive oil, herbs) | 1 low-calorie protein bar (approx. 150 calories) |
| Friday | 1 cup Greek yogurt, 2 tbsp sliced almonds, 1 tsp honey | 4 oz lean beef, 1 cup broccoli, ½ cup bell peppers, 1 tbsp low-sodium soy sauce (stir-fried) | 4 oz grilled salmon, 1 cup mixed steamed vegetables, lemon wedge | ½ cup steamed edamame |
| Saturday | 3 small protein pancakes (made with 1 scoop protein powder, 1 egg, ½ cup oats), topped with ½ cup mixed berries | 4 oz turkey breast, wrapped in 2 large lettuce leaves with ¼ avocado and ½ diced tomato | 1 cup lentil soup with 3 oz lean turkey (optional: 1 slice whole grain bread) | 1 cup celery sticks, 1 tbsp almond butter |
| Sunday | 1 scoop protein powder, 1 cup spinach, 1 small banana, ½ cup mixed berries (smoothie bowl) | 4 oz grilled chicken, 2 cups romaine lettuce, 2 tbsp light Caesar dressing, 1 tbsp Parmesan cheese | 4 oz firm tofu, 1 cup mixed veggies (broccoli, bell peppers, snap peas), 1 cup cauliflower rice, 1 tbsp soy sauce (stir-fried) | 1 cup fresh fruit salad (assorted fruits) |
The Sleek & Strong Strategy is all about clean eating with a twist. I wanted to provide meals that are not only high in protein but also keep your calorie count super low, so you can feel light and energetic.
I mixed up different types of proteins and plenty of veggies to ensure you’re getting a variety of nutrients. This plan is perfect if you’re balancing a busy life and need meals that are quick, healthy, and oh-so-satisfying.
“SLEEK & STRONG” MEAL PLAN MACROS*
Daily: ~1,450 calories, ~125 grams protein, ~130 grams carbohydrates, ~35 grams fat
*keep in mind that these are rough estimates.
Final Thoughts
I’m all about finding a plan that fits your lifestyle and keeps things interesting. Whether you choose the Lean & Mean Plan, the Protein Powerhouse, or the Sleek & Strong Strategy, each program is designed to fuel your body with the protein it needs while keeping calories low.
So, give these a try, mix things up, and see what works best for you. And remember, always check with a nutrition expert if you’re making big changes to your diet.
In the meantime, feel free to check these handy calculators that can help with your weight loss journey.
- Walking calories burned calculator
- Ideal Weight Calculator
- 7 site skinfold body fat calculator
- Simple Calorie Calculator
- Heart Rate Based Calorie Burn
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