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1900 Calorie High-Protein Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 1900 calorie high-protein meal plan?

A 1900 calorie high-protein meal plan is a seven-day menu where each day adds up to about 1900 kcal (within 50). This one averages 160 g protein a day over 4 meals.

1891

kcal a day

160

g protein a day

40

g protein a meal

7

days

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

1895 kcal · 172 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt Berry Bowl with Whey350g 2 swaps Greek Yogurt Berry Protein Bowl350g · 450 kcal · 45 g P Protein Pancakes with Maple Syrup350g · 450 kcal · 40 g P	350g	450	42	48	10
LunchGrilled Chicken and Quinoa Salad450g 2 swaps Chicken Caesar Salad without Croutons400g · 550 kcal · 48 g P Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P	450g	550	48	56	15
DinnerBaked Cod with Sweet Potato and Asparagus500g 2 swaps Baked Cod with Olive Oil, Lemon, and Spinach500g · 650 kcal · 58 g P Lean Beef Burger in Lettuce Wrap with Sweet Potato Wedges500g · 650 kcal · 50 g P	500g	650	52	70	18
SnackProtein Shake with Almond Milk350ml 2 swaps Cottage Cheese Bowl220g · 250 kcal · 28 g P Cottage Cheese with Almonds200g · 250 kcal · 28 g P	350ml	245	30	9	10
Total		1895	172	183	53

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

1890 kcal · 161 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs on Whole Wheat Toast300g 2 swaps Greek Yogurt Berry Bowl350g · 450 kcal · 30 g P Greek Yogurt Berry Bowl with Whey350g · 450 kcal · 42 g P	300g	460	35	40	18
LunchTurkey and Rice Bowl with Broccoli480g 2 swaps Chicken Breast and Brown Rice Bowl480g · 580 kcal · 52 g P Leftover Chicken Thighs with Green Beans250g · 580 kcal · 45 g P	480g	580	50	59	16
DinnerLean Beef Steak with Roasted Potatoes450g 2 swaps Baked Salmon with Sweet Potato and Asparagus450g · 615 kcal · 45 g P Baked Pork Chops with Cauliflower Mash400g · 610 kcal · 48 g P	450g	615	48	56	22
SnackCottage Cheese with Pineapple250g 2 swaps Greek Yogurt with Almonds220g · 235 kcal · 24 g P Whey Protein Shake with Peanut Butter300ml · 235 kcal · 28 g P	250g	235	28	22	4
Total		1890	161	177	60

About the same kcal and protein. Day totals above are not recalculated.

Day 3

1885 kcal · 149 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Oatmeal with Peanut Butter350g 2 swaps Scrambled Eggs with Smoked Salmon on Toast320g · 470 kcal · 36 g P Omelette with Mushrooms, Bell Peppers, and Feta Cheese320g · 480 kcal · 30 g P	350g	470	35	51	14
LunchTuna Wrap with Mixed Greens380g 2 swaps Beef and Broccoli Stir-Fry with Coconut Oil380g · 530 kcal · 48 g P Chicken and Hummus Wrap380g · 530 kcal · 48 g P	380g	530	45	47	18
DinnerGrilled Chicken Breast with Couscous and Zucchini520g 2 swaps Baked Cod with Lemon Butter and Cauliflower Mash520g · 660 kcal · 50 g P Baked Cod with Olive Oil, Lemon, and Spinach500g · 650 kcal · 58 g P	520g	655	55	73	16
SnackHard Boiled Eggs and Rice Cakes180g 2 swaps Boiled Eggs and Almonds100g · 230 kcal · 15 g P Greek Yogurt and Cucumber220g · 230 kcal · 22 g P	180g	230	14	23	9
Total		1885	149	194	57

About the same kcal and protein. Day totals above are not recalculated.

Day 4

1895 kcal · 157 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Smoothie with Banana and Spinach450ml 2 swaps Cottage Cheese Scrambled Eggs on Toast340g · 440 kcal · 42 g P Scrambled Eggs with Turkey Bacon and Toast320g · 440 kcal · 38 g P	450ml	440	40	57	6
LunchChicken and Sweet Potato Hash450g 2 swaps Chicken Breast and Brown Rice Bowl480g · 580 kcal · 52 g P Lean Turkey and Quinoa Salad460g · 560 kcal · 48 g P	450g	570	50	57	16
DinnerBaked Salmon with Quinoa and Green Beans480g 2 swaps Grilled Chicken Thighs with Roasted Root Vegetables500g · 640 kcal · 48 g P Pan-Seared Salmon with Spinach and Garlic390g · 640 kcal · 48 g P	480g	640	45	48	30
SnackGreek Yogurt with Honey250g 2 swaps Protein Shake with Almond Milk350ml · 245 kcal · 30 g P Boiled egg and turkey slice roll-up150g · 250 kcal · 22 g P	250g	245	22	33	3
Total		1895	157	195	55

About the same kcal and protein. Day totals above are not recalculated.

Day 5

1885 kcal · 159 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastEgg White and Spinach Omelet with Toast350g 2 swaps Overnight Protein Oats350g · 420 kcal · 38 g P Protein Oatmeal with Peanut Butter350g · 420 kcal · 35 g P	350g	420	38	40	12
LunchLean Turkey and Quinoa Salad460g 2 swaps Chicken Caesar Salad without Croutons400g · 550 kcal · 48 g P Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P	460g	560	48	54	17
DinnerShrimp Stir-Fry with Brown Rice520g 2 swaps Baked Cod with Olive Oil and Roasted Zucchini480g · 670 kcal · 48 g P Baked Salmon with Steamed Broccoli and Butter450g · 670 kcal · 52 g P	520g	670	52	75	18
SnackProtein Bar60g 2 swaps Cottage Cheese with Pineapple250g · 235 kcal · 28 g P Greek Yogurt with Almonds220g · 235 kcal · 24 g P	60g	235	21	22	7
Total		1885	159	191	54

About the same kcal and protein. Day totals above are not recalculated.

Day 6

1895 kcal · 170 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastCottage Cheese Berry Bowl350g 2 swaps Protein Oatmeal with Peanut Butter350g · 430 kcal · 35 g P Protein Pancakes with Berries300g · 430 kcal · 40 g P	350g	430	40	45	10
LunchChicken Breast and Brown Rice Bowl480g 2 swaps Turkey Wrap with Hummus and Mixed Greens380g · 580 kcal · 48 g P Turkey and Rice Bowl with Broccoli480g · 580 kcal · 50 g P	480g	580	52	62	14
DinnerLean Beef Burger in Lettuce Wrap with Sweet Potato Wedges500g 2 swaps Baked Cod with Olive Oil, Lemon, and Spinach500g · 650 kcal · 58 g P Baked Cod with Sweet Potato and Asparagus500g · 650 kcal · 52 g P	500g	650	50	50	28
SnackWhey Protein Shake with Peanut Butter300ml 2 swaps Cottage Cheese with Pineapple250g · 235 kcal · 28 g P Greek Yogurt with Almonds220g · 235 kcal · 24 g P	300ml	235	28	8	10
Total		1895	170	165	62

About the same kcal and protein. Day totals above are not recalculated.

Day 7

1895 kcal · 154 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Smoked Salmon on Toast320g 2 swaps Protein Oatmeal with Peanut Butter350g · 470 kcal · 35 g P Scrambled Eggs on Whole Wheat Toast300g · 460 kcal · 35 g P	320g	470	36	37	20
LunchTuna Salad with Whole Wheat Crackers400g 2 swaps Chicken Caesar Salad without Croutons400g · 550 kcal · 48 g P Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P	400g	550	46	49	19
DinnerGrilled Chicken Thighs with Roasted Root Vegetables500g 2 swaps Baked Salmon with Quinoa and Green Beans480g · 640 kcal · 45 g P Pan-Seared Salmon with Spinach and Garlic390g · 640 kcal · 48 g P	500g	640	48	54	26
SnackGreek Yogurt with Almonds220g 2 swaps Cottage Cheese with Pineapple250g · 235 kcal · 28 g P Protein Bar60g · 235 kcal · 21 g P	220g	235	24	10	11
Total		1895	154	150	76

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 1900 kcal (±50)

Protein160.3g

Carbs179.3g

Fat59.6g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

Chicken Breast1.5 kg
Chicken Thighs400 g
Lean Turkey Mince700 g
Lean Beef Steak600 g
Cod Fillets350 g
Salmon Fillets500 g
Shrimp400 g
Smoked Salmon150 g

Produce

Mixed Berries600 g
Bananas5 units
Pineapple300 g
Spinach400 g
Broccoli400 g
Asparagus300 g
Zucchini300 g
Green Beans300 g
Sweet Potatoes1.2 kg
Mixed Salad Greens400 g

Dairy

Greek Yogurt1.5 kg
Cottage Cheese700 g
Eggs24 units
Almond Milk1 L

Pantry

Canned Tuna5 cans
Whey Protein Powder500 g
Rolled Oats300 g
Quinoa400 g
Brown Rice400 g
Couscous200 g
Whole Wheat Bread1 loaf
Rice Cakes1 pack
Peanut Butter250 g
Almonds150 g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1900 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Who this plan suits

This high-protein 1900 kcal plan averages 160 grams of protein daily to match your current needs. It is a middle calorie level that suits many adults with moderate activity. You might find this setup useful if you want to maintain weight without guesswork. The total energy stays between 1885 kcal and 1895 kcal across all seven days. This specific setup is less suited to very active or larger adults at a low calorie level. Protein is the anchor of every meal and snack to keep your intake steady. You will eat four distinct meals each day to hit your targets easily.

What a day looks like

Day one starts with a Greek yogurt berry bowl with whey for a strong protein kick. Your midday meal features a grilled chicken and quinoa salad with fresh greens. Later in the afternoon you can enjoy a protein shake with almond milk. Dinner brings baked cod with sweet potato and asparagus to round out your daily totals. Other top choices include a shrimp stir-fry with brown rice and a chicken breast and brown rice bowl. You can also pick a chicken and sweet potato hash or grilled chicken breast with couscous and zucchini during the week. Each option brings plenty of flavor while fitting the target ranges.

How to use it

Success with this schedule comes from following the daily layout and keeping track of your provisions. You should read through the shopping list carefully before buying your groceries for the week. Batch cooking your main protein sources on Sunday saves time during busy weekdays. Feel free to swap any protein with a similar choice if you prefer a different flavor. Adding extra nonstarchy vegetables is a smart move if you feel hungry between meals. You must ensure your total daily protein stays safely within the range of 149 to 172 grams. Staying organized lets you follow the routine smoothly without extra stress or confusion. Consistency with these simple habits helps you manage your daily meals with total ease.

Read the full shopping list before you head out to the grocery store.
Batch cook your main protein items ahead of time to save precious minutes.
Swap any protein choice for a similar option whenever you need variety.
Add extra vegetables to your plate if you want more food volume.

Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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