Simple High Protein Meals Under 1500 Calories

This easy high protein meal plan includes filling homemade meals perfect for healthy eating and calorie deficit goals. Each recipe is simple, balanced, and packed with protein to help keep you satisfied throughout the day.

Breakfast

Turkey Egg Breakfast Sandwich

Ingredients :

• 2 eggs
• 2 slices whole wheat bread
• 60 g turkey slices
• 20 g cheese
• 40 g spinach (1 cup)
• Salt and black pepper

Instructions :

1. Cook the eggs in a nonstick pan.
2. Toast the bread slices until golden.
3. Layer spinach, turkey slices, eggs, and cheese onto the bread.
4. Close the sandwich and serve warm.

Nutrition :

• Calories: ~380 kcal
• Protein: ~31 g
• Carbs: ~28 g
• Fat: ~16 g

Lunch

Garlic Shrimp Rice Bowl

Ingredients :

• 160 g shrimp
• 120 g cooked rice (¾ cup)
• 80 g cucumber (½ cup)
• 80 g carrots (½ cup)
• 1 tsp olive oil
• 1 garlic clove
• Salt, paprika, black pepper

Instructions :

1. Heat olive oil in a pan.
2. Add garlic and shrimp and cook for 3–4 minutes.
3. Add rice to a bowl with cucumber and carrots.
4. Top with cooked shrimp and season before serving.

Nutrition :

• Calories: ~450 kcal
• Protein: ~39 g
• Carbs: ~36 g
• Fat: ~14 g

Afternoon Snack

Chocolate Protein Yogurt Bowl

Ingredients :

• 200 g Greek yogurt (¾ cup)
• 1 tsp cocoa powder
• 1 tbsp peanut butter
• 40 g strawberries (⅓ cup)

Instructions :

1. Add Greek yogurt to a bowl.
2. Stir in cocoa powder.
3. Top with strawberries and peanut butter.
4. Serve chilled.

Nutrition :

• Calories: ~260 kcal
• Protein: ~24 g
• Carbs: ~14 g
• Fat: ~12 g

Dinner

Beef Broccoli Stir Fry

Ingredients :

• 140 g lean beef strips
• 150 g broccoli (1½ cups)
• 1 tsp olive oil
• 1 garlic clove
• Soy sauce
• Black pepper

Instructions :

1. Heat olive oil in a skillet.
2. Cook beef strips until browned.
3. Add garlic and broccoli.
4. Cook for 5–6 minutes until broccoli softens slightly.
5. Add a splash of soy sauce and black pepper before serving.

Nutrition :

• Calories: ~390 kcal
• Protein: ~38 g
• Carbs: ~13 g
• Fat: ~18 g

Total Daily Nutrition

• Calories: ~1480 kcal
• Protein: ~132 g
• Carbs: ~91 g
• Fat: ~60 g

Tips

• Use low-fat cheese and yogurt for even more protein.
• Meal prep shrimp and rice ahead for quicker lunches.
• Add extra vegetables for more fiber and volume.
• Swap strawberries with raspberries or blueberries.
• Use fresh garlic for stronger flavor.

More Healthy Meal Ideas 🐟
Enjoyed this recipe? Try my low calorie tuna cottage cheese salad for a quick high protein lunch:
Healthy Tuna Cottage Cheese Salad

Tuna Cottage Cheese Salad – Easy Low Calorie Lunch Recipe