Easy High Protein 1500 Calorie Menu for Fat Loss

This healthy high protein meal plan includes simple homemade recipes designed to keep you full and satisfied while staying in a calorie deficit. Perfect for busy days, weight loss goals, and balanced eating.

Breakfast

Spinach Feta Egg Wrap

Ingredients :

• 2 eggs
• 1 whole wheat tortilla
• 30 g feta cheese (¼ cup)
• 40 g spinach (1 cup)
• 1 tsp olive oil
• Salt and black pepper

Instructions :

1. Heat olive oil in a pan.
2. Add spinach and cook for 1 minute.
3. Add beaten eggs and cook until set.
4. Place eggs and spinach inside the tortilla.
5. Add feta cheese, fold, and lightly toast the wrap.

Nutrition :

• Calories: ~360 kcal
• Protein: ~27 g
• Carbs: ~24 g
• Fat: ~18 g

Lunch

Turkey Sweet Potato Bowl

Ingredients :

• 150 g ground turkey
• 180 g sweet potato (1 cup)
• 80 g cucumber (½ cup)
• 50 g avocado
• 1 tsp olive oil
• Paprika, garlic powder, salt

Instructions :

1. Dice the sweet potato and roast at 200°C / 400°F for 25 minutes.
2. Cook ground turkey with paprika, garlic powder, and salt.
3. Add sweet potatoes, cucumber, and avocado to a bowl.
4. Top with cooked turkey and serve warm.

Nutrition :

• Calories: ~480 kcal
• Protein: ~40 g
• Carbs: ~35 g
• Fat: ~20 g

Afternoon Snack

Peanut Butter Protein Yogurt Bowl

Ingredients :

• 200 g Greek yogurt (¾ cup)
• 1 tbsp peanut butter
• 40 g banana slices
• 10 g chia seeds (1 tbsp)

Instructions :

1. Add Greek yogurt to a bowl.
2. Top with banana slices and chia seeds.
3. Drizzle peanut butter over the top before serving.

Nutrition :

• Calories: ~260 kcal
• Protein: ~22 g
• Carbs: ~18 g
• Fat: ~12 g

Dinner

Garlic Beef and Vegetable Skillet

Ingredients :

• 140 g lean beef strips
• 150 g zucchini (1 cup)
• 100 g bell peppers (¾ cup)
• 1 garlic clove
• 1 tsp olive oil
• Salt, black pepper, paprika

Instructions :

1. Heat olive oil in a skillet.
2. Add beef strips and cook until browned.
3. Add garlic and vegetables.
4. Cook for 6–8 minutes until vegetables soften slightly.
5. Season and serve warm.

Nutrition :

• Calories: ~390 kcal
• Protein: ~38 g
• Carbs: ~16 g
• Fat: ~18 g

Total Daily Nutrition

• Calories: ~1490 kcal
• Protein: ~127 g
• Carbs: ~93 g
• Fat: ~68 g

Tips

• Use low-fat Greek yogurt for even higher protein.
• Meal prep roasted sweet potatoes ahead of time.
• Add extra spinach or cucumber for more volume.
• Swap turkey with chicken if preferred.
• Serve the beef skillet with cauliflower rice for extra protein balance.

More Healthy Lunch Ideas 🥗
Enjoyed this recipe? Try my low calorie shrimp quinoa bowl for a light and high protein meal:
Healthy Shrimp Quinoa Bowl

Shrimp Quinoa Bowl – Easy Low Calorie Lunch Recipe