Looking for an easy and satisfying high protein meal plan? This 1500 calorie menu includes simple homemade meals packed with protein to help keep you full and energized throughout the day. Perfect for calorie deficit meals, healthy eating, and weight loss goals.
Breakfast
Cottage Cheese Egg Toast
Ingredients :
- 2 eggs
- 100 g cottage cheese (½ cup)
- 2 slices whole wheat bread
- 50 g cherry tomatoes (⅓ cup)
- Salt and black pepper
Instructions :
- Toast the bread slices until golden.
- Cook the eggs in a nonstick pan.
- Spread cottage cheese over the toast.
- Add the eggs and cherry tomatoes on top.
- Season with salt and black pepper.
Nutrition :
- Calories: ~360 kcal
- Protein: ~28 g
- Carbs: ~26 g
- Fat: ~16 g
Lunch
Chicken Rice Protein Bowl
Ingredients :
- 150 g chicken breast
- 120 g cooked rice (¾ cup)
- 80 g cucumber (½ cup)
- 80 g tomatoes (½ cup)
- 30 g Greek yogurt (2 tbsp)
- 1 tsp olive oil
- Garlic powder, paprika, salt
Instructions :
- Season the chicken with paprika, garlic powder, and salt.
- Cook in a pan until golden and fully cooked.
- Slice the chicken.
- Add cooked rice to a bowl with cucumber and tomatoes.
- Top with chicken and Greek yogurt.
Nutrition :
- Calories: ~470 kcal
- Protein: ~42 g
- Carbs: ~38 g
- Fat: ~15 g
Afternoon Snack
Greek Yogurt Protein Cup
Ingredients :
- 200 g Greek yogurt (¾ cup)
- 50 g blueberries (⅓ cup)
- 15 g almonds (1 tbsp)
- 1 tsp honey
Instructions :
- Add Greek yogurt to a bowl or glass.
- Top with blueberries and almonds.
- Drizzle with honey before serving.
Nutrition :
- Calories: ~250 kcal
- Protein: ~20 g
- Carbs: ~16 g
- Fat: ~10 g
Dinner
Garlic Salmon and Roasted Vegetables
Ingredients :
- 140 g salmon fillet
- 150 g broccoli (1½ cups)
- 100 g carrots (¾ cup)
- 1 tsp olive oil
- 1 garlic clove
- Salt, black pepper
Instructions :
- Place salmon and vegetables on a baking tray.
- Drizzle with olive oil and season with garlic, salt, and pepper.
- Bake at 200°C / 400°F for about 20 minutes.
- Serve warm.
Nutrition :
- Calories: ~420 kcal
- Protein: ~36 g
- Carbs: ~18 g
- Fat: ~22 g
Total Daily Nutrition
- Calories: ~1500 kcal
- Protein: ~126 g
- Carbs: ~98 g
- Fat: ~63 g
Tips
- Use low-fat cottage cheese and Greek yogurt for even more protein.
- Meal prep the chicken and rice ahead of time for easier lunches.
- Swap blueberries with strawberries or raspberries.
- Add extra vegetables for more volume without many calories.
- Drink plenty of water throughout the day for better satiety.
More Healthy Dessert Ideas 🍰
Enjoyed this recipe? Try my creamy strawberry cottage cheese cheesecake cups for a high protein sweet treat:
Healthy Strawberry Cheesecake Cups