Looking for an easy high protein meal plan under 1000 calories? This healthy menu includes a balanced breakfast, lunch, snack, and dinner packed with protein and simple ingredients. Perfect for calorie deficit days, meal prep, and healthy eating goals.
Breakfast — Protein Yogurt Oat Bowl
Ingredients
- 170 g Greek yogurt (¾ cup)
- 30 g oats (⅓ cup)
- 50 g blueberries (⅓ cup)
- 10 g chia seeds (1 tbsp)
- 5 g honey (1 tsp)
Instructions
- Add Greek yogurt to a bowl.
- Top with oats, blueberries, and chia seeds.
- Drizzle with honey before serving.
Nutrition
- Calories: 290
- Protein: 23 g
- Carbs: 28 g
- Fat: 9 g
Lunch — Grilled Chicken Rice Bowl
Ingredients
- 120 g chicken breast
- 80 g cooked rice (½ cup)
- 50 g cucumber
- 50 g cherry tomatoes
- 30 g avocado
- 1 tsp olive oil
- Salt and pepper
Instructions
- Season and cook the chicken until golden.
- Slice the vegetables.
- Assemble rice, vegetables, and chicken in a bowl.
- Add avocado and drizzle with olive oil.
Nutrition
- Calories: 360
- Protein: 35 g
- Carbs: 24 g
- Fat: 13 g
Afternoon Snack — Cottage Cheese & Strawberries
Ingredients
- 150 g low-fat cottage cheese
- 70 g strawberries (½ cup)
Instructions
- Add cottage cheese to a bowl.
- Slice strawberries and place on top.
Nutrition
- Calories: 140
- Protein: 18 g
- Carbs: 7 g
- Fat: 3 g
Dinner — Garlic Egg White Veggie Wrap
Ingredients
- 4 egg whites
- 1 low carb tortilla
- 40 g spinach
- 30 g light cheese
- 1 tsp garlic powder
- Salt and pepper
Instructions
- Cook egg whites with spinach in a nonstick pan.
- Add cheese and let it melt slightly.
- Place mixture into tortilla and wrap tightly.
- Toast for 1 minute if desired.
Nutrition
- Calories: 190
- Protein: 22 g
- Carbs: 10 g
- Fat: 6 g
Daily Nutrition Total
- Calories: ~980
- Protein: ~98 g
- Carbs: ~69 g
- Fat: ~31 g
Tips
- Drink plenty of water throughout the day.
- Add extra vegetables for more volume with minimal calories.
- Calories may vary slightly depending on the products used.
- This meal plan is best for occasional calorie deficit days, not every day.
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