1600 Calorie High Protein Meal Plan for Weight Loss or Maintenance
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.
Whether you're aiming to shed a few pounds or maintain your current weight, a 1600 calorie meal plan might be what you need to reach your goals. For those focusing on a high-protein diet, this calorie target can support your goals by providing nutrient-dense meals that prioritize protein intake. Our planner provides you with balanced, nutrient-dense meals that keep you satisfied while helping you reach your goals.
Today's Meal Plan
Breakfast
- 3-Vegetable Tofu Scramble
1 serving
- Yogurt with Pumpkin & Cinnamon
1 serving
Lunch
- Creamy Green Chia Smoothie
1 serving
- Mediterranean Salad
1 serving
Dinner
- Spaghetti With Shrimp, Feta, and Dill
1 serving
- Turkish Style Salad
1 serving
Example Seven Day Plan
Here's a sample High Protein meal plan with daily averages of 1554 Calories, 118g protein, 70g fat, and 128g carbs (98g 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
- Peanut Butter Protein Oats 1 serving
- Granola 0.5 ounce
Lunch
- Cottage Cheese with Raspberries 1 serving
- Peanut Butter & Carrots 1 serving
Dinner
- Chicken Fajitas 1 serving
- Spinach Tomato Salad 1 serving
Snack
- Greek Yogurt with Blue and Blackberries 1 serving
Day 2
Breakfast
- Most Excellent Sandwich 1 serving
- Basic Protein Shake 1 cup
Lunch
- Yogurt with Avocado & Basil 1 serving
- Brussels Sprout Slaw 1 serving
Dinner
- Spicy Chicken Soup 1 serving
- Strawberry and Walnut Spinach Salad 1 serving
Snack
- Red Pepper & Tomato Salad 1 serving
Day 3
Breakfast
- Avocado & Tomato Toast 1 serving
- Yogurt with Walnuts & Honey 1 serving
Lunch
- Raspberry Peanut Butter Protein Smoothie 1 serving
- Easy Spinach and Scallion Salad 0.5 serving
Dinner
- Chicken Fajitas 1 serving
- Spinach Tomato Salad 1 serving
Snack
- Grown-Up PB&J Toast 1 servings
Day 4
Breakfast
- Peanut Butter Protein Oats 1 serving
- Granola 1 ounce
Lunch
- Cottage Cheese with Dill Tuna 0.5 serving
- Peanut Butter & Carrots 1 serving
Dinner
- Simple Lemon Herb Chicken 1 serving
- Kale Avocado Salad 1 serving
Snack
Day 5
Breakfast
- Greek Yogurt with Blue and Blackberries 0.5 serving
- Basic Protein Shake 1 cup
Lunch
- Paleo Avocado Tuna Salad (Tuna in Water) 1 serving
- Grapes 0.5 cup
Dinner
- Chicken Fajitas 1 serving
- Spinach Tomato Salad 1 serving
Snack
- Red Pepper & Tomato Salad 1 serving
Day 6
Breakfast
- Most Excellent Sandwich 1 serving
- Yogurt & Honeydew Melon 1 serving
Lunch
- Tuna and Avocado Salad 1 serving
- Rice Cake with Strawberries and Honey 1 serving
Dinner
- Simple Lemon Herb Chicken 1 serving
- Kale Avocado Salad 1 serving
Snack
- Grown-Up PB&J Toast 1 servings
Day 7
Breakfast
- Peanut Butter Protein Oats 1 serving
- Granola 1 ounce
Lunch
- Paleo Avocado Tuna Salad (Tuna in Water) 1 serving
- Grapes 0.5 cup
Dinner
- Chicken Fajitas 1 serving
- Sautéed Spinach with Pine Nuts 0.5 serving
Snack
- Vanilla Banana Protein Shake 1 serving
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