30-Day High-Protein Low-Calorie Meal Plan

A high-protein, low-calorie diet can be an effective strategy for weight loss and improving body composition. Protein is more satiating than carbohydrates or fats, which can help you feel fuller for longer and reduce overall calorie intake. [1] Additionally, adequate protein intake is crucial for preserving lean muscle mass during weight loss, which is important for maintaining a healthy metabolism. [2] This 30-day meal plan is designed to provide approximately 1,500 calories per day with at least 80-100 grams of protein, while also being rich in fiber and other essential nutrients.

Disclaimer: This meal plan is for informational purposes only and is not a substitute for professional medical advice. Consult with a healthcare provider or registered dietitian before starting any new diet plan. Nutritional information is estimated and can vary based on specific ingredients and portion sizes.

How to Use This Meal Plan

This meal plan is a guide, and you can adjust it to your preferences and dietary needs. The meals and snacks are interchangeable, so feel free to mix and match. The key is to maintain the overall calorie and protein goals.

Calorie Adjustments

• For 1,800 calories: Add a snack, such as a protein shake or a handful of nuts and a piece of fruit.
• For 2,000 calories: Increase the portion sizes of your meals, particularly the protein and complex carbohydrate sources.

Hydration

Stay hydrated by drinking plenty of water throughout the day. Aim for at least 8 glasses (64 ounces) of water daily. Herbal tea and black coffee are also good options.

Week 1

Day	Breakfast	Lunch	Dinner	Snack(s)
Monday	Greek yogurt (1 cup) with berries and 1 tbsp chia seeds	Grilled chicken salad with mixed greens, and vinaigrette	Baked salmon with roasted asparagus and quinoa (1/2 cup)	Apple slices with 2 tbsp peanut butter
Tuesday	Scrambled eggs (2) with spinach and whole-wheat toast	Lentil soup with a side of whole-wheat bread	Lean ground turkey stir-fry with brown rice (1/2 cup)	Handful of almonds
Wednesday	Protein smoothie (1 scoop protein powder, almond milk, banana)	Tuna salad (made with Greek yogurt) sandwich on whole-wheat bread	Chicken breast with roasted sweet potatoes and broccoli	Cottage cheese (1/2 cup) with sliced peaches
Thursday	Oatmeal with 1 tbsp of peanut butter and sliced banana	Leftover chicken breast with sweet potatoes and broccoli	Black bean burgers on whole-wheat buns with a side salad	Hard-boiled egg
Friday	Cottage cheese (1 cup) with pineapple chunks	Quinoa salad with chickpeas, cucumber, and tomatoes	Shrimp scampi with zucchini noodles	Greek yogurt (1/2 cup)
Saturday	Whole-wheat pancakes with a side of scrambled eggs	Leftover shrimp scampi	Lean steak with a large green salad	Protein bar
Sunday	Omelette with cheese, and bell peppers	Chicken and vegetable skewers	Leftover lean steak salad	Handful of walnuts

Week 2

Day	Breakfast	Lunch	Dinner	Snack(s)
Monday	Protein pancakes with a side of berries	Leftover steak salad	Baked cod with quinoa and steamed green beans	Apple with almond butter
Tuesday	Greek yogurt with granola and a drizzle of honey	Turkey and avocado wrap on a whole-wheat tortilla	Chicken and black bean-stuffed sweet potatoes	Handful of pistachios
Wednesday	Scrambled eggs with a side of turkey bacon	Leftover chicken and black bean-stuffed sweet potatoes	Salmon burgers on whole-wheat buns with a side of coleslaw	Rice cakes with hummus
Thursday	Oatmeal with protein powder and walnuts	Mason jar salad with grilled chicken	Lean pork chops with roasted Brussels sprouts and apples	Pear with a cheese stick
Friday	Smoothie with spinach, pineapple, and protein powder	Leftover pork chops with Brussels sprouts and apples	Vegetarian chili with a dollop of Greek yogurt	Edamame (1 cup, steamed)
Saturday	Breakfast burrito with eggs, black beans, and salsa	Leftover vegetarian chili	Grilled chicken or tofu skewers with a side of brown rice	Small bag of popcorn
Sunday	Cottage cheese with melon and sunflower seeds	Large salad with chickpeas, veggies, and a light vinaigrette	Turkey meatballs with whole-wheat pasta and marinara sauce	Grapes and a handful of almonds

Week 3

Day	Breakfast	Lunch	Dinner	Snack(s)
Monday	Oatmeal with berries and a scoop of protein powder	Leftover turkey meatballs with whole-wheat pasta	Chicken stir-fry with a variety of colorful vegetables	Greek yogurt
Tuesday	Scrambled eggs with cheese and a side of fruit	Quinoa bowl with roasted vegetables and a lemon-tahini dressing	Baked tilapia with a side of wild rice and green beans	Handful of walnuts
Wednesday	Protein smoothie with almond milk, spinach, and a pear	Leftover chicken stir-fry	Lentil and vegetable soup with a side of whole-grain crackers	Hard-boiled egg
Thursday	Greek yogurt with sliced almonds and a drizzle of maple syrup	Tuna salad-stuffed bell peppers	Lean ground beef and vegetable skillet	Orange
Friday	Whole-wheat toast with avocado and a sprinkle of red pepper flakes	Leftover lentil and vegetable soup	Shrimp and asparagus stir-fry with brown rice	Cottage cheese with pineapple
Saturday	Protein pancakes with a side of turkey sausage	Leftover ground beef and vegetable skillet	Grilled salmon with a large salad and a light vinaigrette	Apple slices with peanut butter
Sunday	Omelette with mushrooms, onions, and feta cheese	Chicken salad sandwich on whole-wheat bread	Crockpot chicken and black bean tacos	Small protein bar

Week 4

Day	Breakfast	Lunch	Dinner	Snack(s)
Monday	Cottage cheese with sliced peaches and a sprinkle of cinnamon	Leftover crockpot chicken and black bean tacos	Baked chicken breast with roasted broccoli and quinoa	Handful of almonds
Tuesday	Protein smoothie with kale, banana, and almond milk	Mason jar salad with chickpeas and a lemon-herb dressing	Turkey burgers on whole-wheat buns with a side of sweet potato fries	Greek yogurt with a few berries
Wednesday	Scrambled eggs with a side of whole-wheat toast and avocado	Leftover baked chicken and broccoli	One-pan sausage and vegetable bake	Hard-boiled egg
Thursday	Oatmeal with chia seeds, walnuts, and a drizzle of honey	Tuna-stuffed avocado	Blackened salmon with a side of mango salsa and brown rice	A small apple
Friday	Greek yogurt with granola and a handful of blueberries	Leftover one-pan sausage and vegetable bake	Chicken and vegetable soup	A handful of cashews
Saturday	Whole-wheat waffles with a side of scrambled eggs	Leftover chicken and vegetable soup	DIY pizza on whole-wheat crust with plenty of veggies and a lean protein	A small protein shake
Sunday	Breakfast smoothie with protein powder, spinach, and a banana	Leftover pizza	Grilled chicken or fish with a large side salad	A pear and a cheese stick

Tips for Success

• Meal Prep: Dedicate a few hours each week to meal prep. This can save you time during the week and help you stay on track.
• Listen to Your Body: Pay attention to your hunger and fullness cues. Adjust your portion sizes as needed.
• Stay Active: Combine this meal plan with regular physical activity for the best results. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
• Be Flexible: Don’t be afraid to make substitutions based on what you have on hand or what’s in season. The goal is to create a sustainable and enjoyable eating plan.

References

[1] Kim, J. Y. (2021). Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. Journal of Obesity & Metabolic Syndrome, 30(1), 20–31. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/

[2] Lachtrupp, E., & Ball, J. (2025, October 31). 30-Day High-Protein Meal Plan to Help You Lose Visceral Fat, Created by a Dietitian. EatingWell. https://www.eatingwell.com/30-day-high-protein-meal-plan-for-visceral-fat-11839904

[3] Restivo, J., & Fung, T. (2023, December 1). High-protein foods: The best protein sources to include in a healthy diet. Harvard Health. https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet

Recipes

Breakfast Recipes

Greek Yogurt Bowl

Ingredients:

• 1 cup plain Greek yogurt (0% or 2% fat)
• 1/2 cup mixed berries (fresh or frozen)
• 1 tbsp chia seeds
• Optional: 1 tsp honey or maple syrup for extra sweetness

Instructions:

1. In a bowl, combine the Greek yogurt, mixed berries, and chia seeds.
2. Stir to combine.
3. If desired, drizzle with honey or maple syrup.

Nutritional Information (approximate): 250 calories, 25g protein, 20g carbohydrates, 10g fat

Protein Pancakes

Ingredients:

• 1/2 cup rolled oats
• 1 scoop vanilla or unflavored protein powder
• 1/2 tsp baking powder
• 1/4 cup unsweetened almond milk
• 1 egg
• 1/2 ripe banana, mashed

Instructions:

1. In a blender, combine the oats, protein powder, and baking powder. Blend until the oats have a flour-like consistency.
2. Add the almond milk, egg, and mashed banana to the blender. Blend until smooth.
3. Heat a non-stick skillet over medium heat. Lightly grease with cooking spray or a small amount of coconut oil.
4. Pour about 1/4 cup of batter onto the skillet for each pancake.
5. Cook for 2-3 minutes per side, or until golden brown.
6. Serve with your favorite toppings, such as fresh fruit or a drizzle of maple syrup.

Nutritional Information (approximate, per serving of 2 pancakes): 350 calories, 30g protein, 35g carbohydrates, 10g fat

Scrambled Eggs with Spinach

Ingredients:

• 2 large eggs
• 1 cup fresh spinach
• 1 tbsp unsweetened almond milk
• Salt and pepper to taste
• 1 slice whole-wheat toast

Instructions:

1. In a small bowl, whisk together the eggs, almond milk, salt, and pepper.
2. Heat a non-stick skillet over medium heat. Add the spinach and cook until wilted.
3. Pour the egg mixture over the spinach.
4. Cook, stirring occasionally, until the eggs are cooked to your liking.
5. Serve with a slice of whole-wheat toast.

Nutritional Information (approximate): 250 calories, 20g protein, 15g carbohydrates, 12g fat

Protein Smoothie

Ingredients:

• 1 scoop chocolate or vanilla protein powder
• 1 cup unsweetened almond milk
• 1/2 frozen banana
• 1 tbsp almond butter
• Handful of ice cubes

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.

Nutritional Information (approximate): 300 calories, 30g protein, 20g carbohydrates, 12g fat

Oatmeal with Peanut Butter

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or unsweetened almond milk
• 1 tbsp peanut butter
• 1/2 sliced banana

Instructions:

1. In a small saucepan, bring the water or almond milk to a boil.
2. Stir in the oats and reduce the heat to low.
3. Cook for 5-7 minutes, or until the oats are cooked through.
4. Stir in the peanut butter and top with the sliced banana.

Nutritional Information (approximate): 300 calories, 12g protein, 45g carbohydrates, 10g fat

Lunch & Dinner Recipes

Grilled Chicken Salad

Ingredients:

• 4 oz grilled chicken breast, sliced
• 4 cups mixed greens
• 1/2 cup cherry tomatoes, halved
• 1/4 cup cucumber, sliced
• 2 tbsp vinaigrette dressing

Instructions:

1. In a large bowl, combine the mixed greens, cherry tomatoes, and cucumber.
2. Top with the grilled chicken.
3. Drizzle with vinaigrette dressing and toss to combine.

Nutritional Information (approximate): 350 calories, 40g protein, 10g carbohydrates, 15g fat

Baked Salmon with Roasted Asparagus

Ingredients:

• 4 oz salmon fillet
• 1 cup asparagus spears
• 1 tsp olive oil
• Salt, pepper, and lemon slices to taste
• 1/2 cup cooked quinoa

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss the asparagus with olive oil, salt, and pepper. Spread on a baking sheet.
3. Season the salmon with salt, pepper, and top with lemon slices. Place on the same baking sheet as the asparagus.
4. Bake for 12-15 minutes, or until the salmon is cooked through and the asparagus is tender.
5. Serve with 1/2 cup of cooked quinoa.

Nutritional Information (approximate): 450 calories, 40g protein, 30g carbohydrates, 18g fat

Lentil Soup

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 6 cups vegetable broth
• 1 tsp cumin
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
3. Add the garlic and cook for another minute until fragrant.
4. Stir in the lentils, vegetable broth, cumin, salt, and pepper.
5. Bring to a boil, then reduce the heat and simmer for 30-40 minutes, or until the lentils are tender.
6. Serve hot.

Nutritional Information (approximate, per serving): 300 calories, 18g protein, 45g carbohydrates, 5g fat

Tuna Salad (with Greek Yogurt)

Ingredients:

• 1 can (5 oz) tuna in water, drained
• 1/4 cup plain Greek yogurt
• 1 tbsp Dijon mustard
• 1/4 cup chopped celery
• 2 slices whole-wheat bread

Instructions:

1. In a small bowl, combine the tuna, Greek yogurt, Dijon mustard, and celery.
2. Mix until well combined.
3. Serve on whole-wheat bread as a sandwich.

Nutritional Information (approximate): 350 calories, 40g protein, 30g carbohydrates, 5g fat

Black Bean Burgers

Ingredients:

• 1 can (15 oz) black beans, rinsed and drained
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 1 tsp cumin
• 1/2 tsp chili powder
• Salt and pepper to taste
• 4 whole-wheat buns

Instructions:

1. In a medium bowl, mash the black beans with a fork.
2. Stir in the breadcrumbs, onion, cumin, chili powder, salt, and pepper.
3. Form the mixture into 4 patties.
4. Heat a non-stick skillet over medium heat. Cook the patties for 5-7 minutes per side, or until heated through and lightly browned.
5. Serve on whole-wheat buns with your favorite toppings.

Nutritional Information (approximate, per burger): 300 calories, 15g protein, 50g carbohydrates, 5g fat