630 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 630 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 630 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
- Pumpkin Protein Pancakes
1 serving
- Microwave Poached Eggs
1 serving
Lunch
- Cinnamon Blueberry Yogurt Smoothie
1 serving
Dinner
- Burrito Bowl
1 serving
Example Seven Day Plan
Here's a sample High Protein meal plan with daily averages of 628 Calories, 49g protein, 27g fat, and 50g carbs (37g 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
- Avocado & Tomato Toast 1 serving
Lunch
- Cucumber Boats with Spicy Hummus 1 servings
Dinner
- Baked Chicken Breast 1 serving
- Grilled Asparagus 0.5 serving
Snack
- Carrots 1 cup
Day 2
Breakfast
- Toast with Tomato and Hummus 1 serving
Lunch
- Tuna and Hummus 1 serving
- Cauliflower and Hummus Snack 1 serving
Dinner
- Lemon Butter Scallops 1 serving
- Lebanese Fresh Thyme Tomato Salad 0.5 serving
Snack
- Deli Beef and Sharp Cheddar Roll-Ups 0.5 serving
Day 3
Breakfast
- Mushroom Egg White Omelet 1 serving
- Buttered Toast 1 slice
Lunch
- Tomato Basil Layered Salad 1 serving
Dinner
- Baked Chicken Breast 1 serving
- Cucumber Salad 1 serving
Snack
- Lebanese Tomato and Onion Salad 0.5 serving
Day 4
Breakfast
- Mango Granola Parfait 1 servings
Lunch
- Sliced bell pepper 0.5 pepper
Dinner
- Cilantro Turkey Burgers 1 patty
- Balsamic Asparagus 0.5 serving
Snack
- Crustless Cucumber Sandwich 1 serving
Day 5
Breakfast
- Toast with Tomato, Onion, & Hummus 1 serving
Lunch
- Deli Beef and Sharp Cheddar Roll-Ups 0.5 serving
- Lebanese Tomato and Onion Salad 1 serving
Dinner
- Baked Chicken Breast 1 serving
- Balsamic Arugula Salad 1 serving
Snack
- Bell Pepper and Hummus Snack 0.5 serving
Day 6
Breakfast
- Mango Granola Parfait 1 servings
Lunch
- Tuna in Cucumber Cups 1 serving
Dinner
- Scallion Crusted Salmon 0.5 serving
- Easy Sautéed Spinach 0.5 recipe
Snack
- Crustless Cucumber Sandwich 1 serving
Day 7
Breakfast
- Yogurt & Strawberries 1 serving
Lunch
- Sliced bell pepper 0.5 pepper
Dinner
- Maple Glazed Chicken 1 serving
- Green salad 1 serving
Snack
- Cucumber Avocado Salad 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.
Learn More Start a Free Account
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