Here's a 7-day sample week averaging 184g protein a day. Build your own day below, or jump to the full week.
Cinnamon French Toast 2 servings
Cottage Cheese Ham Salad 2 servings
Chilled Lobster Salad 2 servings
This 1900 Calorie High Protein Meal Plan averages 184g protein a day over seven days, 40% of its Calories. It gives you three meals and a snack a day, averaging 1,821 Calories with 73g fat and 117g carbs (including 24g of fiber). That's about 46g of protein at each meal and snack.
Grown-Up PB&J Toast 1
servings
Protein-boosted Yogurt 1
serving
Garlic Broccoli Tofu 2
serving
Green Bean Tuna Salad 1
serving
Protein Greek Yogurt and Fruit Salad 1
serving
Eggs, Cheese, and Tuna Omelet 1
omelet
Grapes ½
cup
Vanilla Protein Milkshake 1
shake
Tofu "Ricotta" 1
serving
Broiled Fish with Summer Tomato Sauce 1
servings
Quick White Bean Salad 1
serving
Greek Yogurt with Avocado and Tomato 1
serving
Apples and Almond Butter 1
apple
Pear, Arugula & Parmesan Salad 1
serving Protein-boosted Yogurt 1
serving
2-minute "Quick Broiled" Tuna Steaks 1 ½
serving
Broccoli with Hummus & Sesame Seeds 1
serving
Green Tea Protein Smoothie 1
smoothie
Protein Yogurt and Blueberries 1
serving
Tuna Avocado Salad 1
serving
Apple Granola "Cookies" 1
serving
Grilled Salmon with Ginger 1 ½
serving
Cherry Tomato White Bean Salad 1
serving
Vanilla Protein Shake 1
serving
Zucchini Hash Browns 1
serving
PBJ Cottage Cheese 1
serving
Sesame Tuna Salad 1
serving
Blueberry Yogurt 1
serving
Tilapia with Kale and Tomato 1
serving Protein Greek Yogurt and Fruit Salad 1
serving
Pumpkin Protein Pancakes 1
serving
Chocolate Milk Whey Protein Shake 1
serving Tuna Avocado Salad 1
serving Apple Granola "Cookies" 1
serving Grilled Salmon with Ginger 1 ½
serving Cherry Tomato White Bean Salad 1
serving Greek Yogurt with Avocado and Tomato 1
serving
Tomatillo and Avocado Scramble 1
serving
Cottage Cheese & Cantaloupe 1
serving Grown-Up PB&J Toast 1
servings Protein-boosted Yogurt 1
serving
Seared Sesame-Crusted Tuna 1 ½
serving
Spinach, Ham, and Pear Salad 1
serving Protein Greek Yogurt and Fruit Salad 1
servingThe High Protein plan cuts carbs from 192g to 117g a day and raises protein from 135g to 184g. Our 7-day high protein plans get at least 35% of their Calories from protein, which is 167g of protein or more at 1,900 Calories. This one averages 184g (40%).
| Daily average | High Protein plan | Standard plan |
|---|---|---|
| Calories | 1,821 | 1,885 |
| Protein | 184g | 135g |
| Fat | 73g | 71g |
| Carbs | 117g | 192g |
| Net carbs | 93g | 155g |
| Fiber | 24g | 37g |
Want a little less or more? See the 1800 Calorie High Protein Meal Plan or the 2000 Calorie High Protein Meal Plan.
See all our High Protein meal plans. Not following a specific diet? See the 1900 Calorie Meal Plan.
1900 Calorie Keto Meal Plan 50g net carbs a day or less, about 11% of Calories
1900 Calorie Vegan Meal Plan Plants only, no animal products
1900 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1900 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1900 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1900 Calorie Low Carb Meal Plan 118g carbs a day or less, 25% of Calories
1900 Calorie Low Fat Meal Plan 63g fat a day or less, 30% of Calories
1900 Calorie Gluten Free Meal Plan Every meal free of gluten
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
