1050 Calorie High Protein Meal Plan

Here's a 7-day sample week averaging 115g protein a day. Build your own day below, or jump to the full week.

Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner keeps meals balanced and nutrient-dense even at 1050 Calories, but it's important to do so safely.

Important Considerations:

  • Consult with a healthcare provider: Before starting a 1050 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.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 1050 Calorie High Protein Meal Plan

This 1050 Calorie High Protein Meal Plan averages 115g protein a day over seven days, 44% of its Calories. It gives you three meals and a snack a day, averaging 1,041 Calories with 38g fat and 68g carbs (including 17g of fiber). That's about 29g of protein at each meal and snack.

Use this 7-day high protein plan in my account

How It Differs from the Standard 1050 Calorie Plan

The High Protein plan cuts carbs from 106g to 68g a day and raises protein from 76g to 115g. Our 7-day high protein plans get at least 35% of their Calories from protein, which is 92g of protein or more at 1,050 Calories. This one averages 115g (44%).

Daily averageHigh Protein planStandard plan
Calories1,0411,043
Protein115g76g
Fat38g39g
Carbs68g106g
Net carbs51g82g
Fiber17g24g

Want a little less or more? See the 1000 Calorie High Protein Meal Plan or the 1100 Calorie High Protein Meal Plan.

See all our High Protein meal plans. Not following a specific diet? See the 1050 Calorie Meal Plan.

Browse Other 1050 Calorie Diet Plans