1020 Calorie High Protein Meal Plan for Rapid Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the High Protein diet, designed to help build muscle strength and improve satiety, featuring quality protein sources for optimal health and performance.
If you're looking for a 1020 calorie meal plan to support rapid weight loss, it's important to approach it with careful consideration. Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner is designed to mock up balanced, nutrient-dense meals even within strict calorie limits, but it's important to do so safely.
Important Considerations:
- Consult with a healthcare provider: Before starting a 1020 calorie diet, consult with a healthcare professional to ensure it's safe for you.
- Focus on nutrient density: With fewer calories, it's crucial to maximize the nutritional value of every meal.
- Monitor your health: Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues if not carefully managed.
Today's Meal Plan
Breakfast
- Scrambled Eggs with Onion Flakes
1 serving
- Ginger, Apple, and Mint Green Smoothie
1 serving
Lunch
- Avocado Chickpea Lettuce Wraps
1 serving
- Nonfat yogurt
1 bowl
Dinner
- Lemon Pepper Cod
1 fillet
- Salsa salad
1 salad
Example Seven Day Plan
Here's a sample High Protein meal plan with daily averages of 1010 Calories, 80g protein, 42g fat, and 82g carbs (65g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Mango Granola Parfait 1 servings
- Avocado Rice Cake 1 serving
Lunch
- Tuna and Hummus 1 serving
- Easy Spinach and Scallion Salad 1 serving
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Garlic Spinach 1 serving
Snack
- Granola 1 ounce
Day 2
Breakfast
- Spinach and Mushroom Breakfast Scramble 1 serving
- Blueberries 1 cup
Lunch
- Blueberry Vanilla Greek Yogurt 1 serving
- Oranges 0.5 fruit
Dinner
- Breaded salmon 1 serving
- Microwaved sweet potato 0.5 potato
Snack
- Rice Cake with Hummus & Tomato 1 serving
Day 3
Breakfast
- Basic Egg White Omelet 1 serving
- Fruit Salad 1 serving
Lunch
- Honey Avocado Smoothie 1 serving
- Sliced bell pepper 0.5 pepper
Dinner
- Zucchini Spears 1 serving
Snack
- Light Raspberry yogurt 1 cup
Day 4
Breakfast
- Spinach and Mushroom Breakfast Scramble 1 serving
- Banana 1 banana
Lunch
- Blueberry Vanilla Greek Yogurt 1 serving
- Lebanese Fresh Thyme Tomato Salad 0.5 serving
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Sautéed Garlic Spinach 0.5 serving
Snack
- Granola 1 ounce
Day 5
Breakfast
- Basic Egg White Omelet 1 serving
- Fruit Salad 1 serving
Lunch
- Vanilla Banana Protein Shake 1 serving
- Sliced bell pepper 0.5 pepper
Dinner
- Sautéed Zucchini 1 recipe
Snack
- Avocado Rice Cake 1 serving
Day 6
Breakfast
- Almonds and Blueberries Yogurt Snack 1 serving
- Lemon Berry Smoothie 0.5 serving
Lunch
- Curry Tuna Salad 1 serving
- Almonds 1 ounce
Dinner
- Breaded salmon 1 serving
- Microwaved sweet potato 0.5 potato
Snack
- Rice Cake with Hummus & Tomato 1 serving
Day 7
Breakfast
- Yogurt with Avocado & Basil 1 serving
Lunch
- Orange Dream Protein Smoothie 1 serving
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Garlic Spinach 0.5 serving
Snack
- Granola 1 ounce
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more