cooked egg dish on pan

1900 Calorie Meal Plan High in Protein for Optimal Health and Weight Loss

1900 Calorie Meal Plan High in Protein for Optimal Health and Weight Loss


Eating a high-protein diet has become a popular trend in the fitness world, and for a good reason. High protein diets have been shown to aid in weight loss, increase muscle mass, and help with overall health and wellness. If you’re looking for a meal plan high in protein and low in calories, then a 1900-calorie meal plan high in protein may be just what you need.

This article will layout a 1900-calorie meal plan high in protein to help you reach your fitness goals.


Greek Yogurt Parfait

  • One cup of Strained yogurt
  • 1/2 cup of assorted berries
  • A quarter cup of granola

Spinach Omelet

  • Three egg whites and one entire egg
  • 1 cup of fresh spinach
  • One-quarter cup of diced tomatoes.
  • One-quarter cup of chopped onions.
  • One slice of whole-grain toast

Morning Snack

Protein Smoothie

  • One scoop of vanilla flavor protein powder
  • 1/2 container of blended berries
  • 1/2 banana
  • 1 cup of unsweetened milk made from almonds
  • Handful of ice


Grilled Chicken Salad

  • 4 oz. Barbecued chicken breast
  • 2 cups of blended greens
  • 1/4 container of cherry tomatoes
  • 1/4 cup of cut cucumbers
  • 2 tbsp. of balsamic vinaigrette

Tuna Salad Wrap

  • Four oz. canned tuna
  • One whole wheat tortilla
  • 1/4 cup of cut celery 
  • 1/4 cup of diced onions
  • 1/4 cup of shredded carrots
  • One tablespoon of mayonnaise

Afternoon Snack

Greek Yogurt and Berries

  • 1 cup of creamy Greek yogurt
  • 1/2 cup of different kinds of berries


Grilled Salmon and Vegetables

  • Four oz. grilled salmon fish
  • 1 cup of roasted asparagus
  • 1/2 cup of quinoa

Grilled Steak and Sweet Potato

  • Four oz. grilled steak
  • One small baked sweet potato
  • 1 cup of steamed cooked broccoli

Evening Snack

Cottage Cheese and Pineapple

  • 1/2 cup of fresh cottage cheese
  • 1/2 cup of chopped pineapple

This 1900-calorie meal plan high in protein provides a balanced mix of macronutrients to fuel your body throughout the day. It comprises 170-200 grams of protein, 200-250 grams of carbohydrates, and 50-60 grams of nutritiously beneficial fats. Remember, consistency is key when it comes to weight loss and muscle gain. Stick to this meal plan for several weeks while maintaining a regular exercise routine, and you’ll see the results you’re looking for.


In conclusion, a 1900-calorie meal plan high in protein can be an effective tool for reaching your fitness goals. With various delicious and nutritious options, this meal plan will keep you satisfied while providing your body with the fuel it needs to perform at its best.

Similar Posts