990 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 990 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 990 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
- Zucchini Scramble
1 serving
- PB & Dates Energy Bites
1 serving
Lunch
- Tangy Tuna Wrap
1 serving
- Ginger, Apple, and Mint Green Smoothie
1 serving
Dinner
- Baked Coconut Cilantro Tilapia
1 serving
- Salsa salad
1 salad
Example Seven Day Plan
Here's a sample High Protein meal plan with daily averages of 987 Calories, 76g protein, 44g fat, and 75g carbs (59g 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
- Basic Egg White Omelet 1 serving
- Buttered Toast 1 slice
Lunch
- Vanilla Banana Protein Shake 1 serving
- Cucumber Boats with Spicy Hummus 1 servings
Dinner
- Chicken and Ranch Wrap 1 wrap
- Cabbage Cucumber Salad 0.5 serving
Snack
- Cheese slices 1 serving
Day 2
Breakfast
- Strawberry Banana Protein Shake 1 serving
Lunch
- Chia Cottage Cheese with Blueberries 1 serving
- Sliced bell pepper 0.5 pepper
Dinner
- Lebanese Tomato and Onion Salad 1 serving
Snack
- Granola 1 ounce
Day 3
Breakfast
- Veggie Omelet 1 serving
- Buttered Toast 1 slice
Lunch
- Blueberry Vanilla Greek Yogurt 1 serving
- Cucumber Salad 0.5 serving
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Lemon Steamed Broccoli 0.5 serving
Snack
- Rice Cake with Hummus & Tomato 1 serving
Day 4
Breakfast
- Basic Egg White Omelet 1 serving
- Banana 1 banana
Lunch
- Tuna Poke 1 serving
- Cabbage Cucumber Salad 0.5 serving
Dinner
- Chicken Cabbage Salad 1 serving
- Fried Broccoli 1 serving
Snack
- Avocado Rice Cake 1 serving
Day 5
Breakfast
- Cucumber Avocado Toast 1 serving
Lunch
- Vanilla Banana Protein Shake 1 serving
- Cucumber Salad 0.5 serving
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Sautéed Garlic Spinach 1 serving
Snack
- Cheese slices 1 serving
Day 6
Breakfast
- Blueberry Vanilla Greek Yogurt 1 serving
- Strawberries 1 cup
Lunch
- Tuna Poke 1 serving
- Blueberries 1 cup
Dinner
- Chicken and Ranch Wrap 1 wrap
- Easy Sautéed Spinach 0.5 recipe
Snack
Day 7
Breakfast
- Veggie Omelet 1 serving
- Buttered Toast with Cinnamon 1 slice
Lunch
- Chia Cottage Cheese with Blueberries 1 serving
- Lebanese Fresh Thyme Tomato Salad 1 serving
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Sautéed Garlic Spinach 1 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