High Protein 1000 Calorie Meal Plan Simple Healthy Recipes

This high protein 1000 calorie meal plan includes simple homemade meals packed with protein to help keep you full and satisfied. Perfect for calorie deficit days, healthy eating, and easy meal prep.

Breakfast — Spinach Feta Egg Muffins

Ingredients :

• 2 eggs
• 60 g egg whites (¼ cup)
• 30 g feta cheese
• 30 g spinach
• Salt and black pepper

Instructions :

1. Preheat oven to 180°C (350°F).
2. Whisk eggs and egg whites together.
3. Add chopped spinach and feta cheese.
4. Pour into muffin cups and bake for 15–18 minutes.

Nutrition :

• Calories: 250
• Protein: 24 g
• Carbs: 4 g
• Fat: 15 g

Lunch — Steak & Roasted Veggie Bowl

Ingredients :

• 110 g lean steak
• 80 g broccoli
• 80 g carrots
• 1 tsp olive oil
• Garlic powder
• Salt and pepper

Instructions :

1. Roast broccoli and carrots at 200°C (400°F) for 20 minutes.
2. Season steak with garlic powder, salt, and pepper.
3. Cook steak in a hot pan to desired doneness.
4. Slice steak and serve with roasted vegetables.

Nutrition :

• Calories: 380
• Protein: 35 g
• Carbs: 18 g
• Fat: 18 g

Afternoon Snack — Protein Berry Smoothie

Ingredients :

• 150 ml unsweetened almond milk
• 100 g Greek yogurt
• 50 g frozen berries
• 10 g peanut butter (2 tsp)

Instructions :

1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Serve immediately.

Nutrition :

• Calories: 170
• Protein: 16 g
• Carbs: 10 g
• Fat: 8 g

Dinner — Tuna Stuffed Bell Peppers

Ingredients :

• 1 bell pepper
• 100 g canned tuna in water
• 30 g light cheese
• 30 g tomatoes
• Garlic powder
• Salt and pepper

Instructions :

1. Cut bell pepper in half and remove seeds.
2. Mix tuna with diced tomatoes and seasonings.
3. Fill peppers with tuna mixture and top with cheese.
4. Bake at 190°C (375°F) for 15 minutes.

Nutrition :

• Calories: 190
• Protein: 25 g
• Carbs: 8 g
• Fat: 6 g

Daily Nutrition Total

• Calories: ~990
• Protein: ~100 g
• Carbs: ~40 g
• Fat: ~47 g

Tips

• Use lean cuts of steak for higher protein and fewer calories.
• Frozen berries work perfectly for smoothies.
• Meal prep egg muffins ahead of time for busy mornings.
• Calories may vary depending on the products used.
• Great for occasional calorie deficit days.

More Healthy Lunch Ideas 🐟
Enjoyed this recipe? Try my low calorie tuna cottage cheese salad for a quick and satisfying meal:
Healthy Tuna Cottage Cheese Salad

Tuna Cottage Cheese Salad – Easy Low Calorie Lunch Recipe