High Protein Meal Plan (1900 cals) · STACK & Become Unequal

High Protein Meal Plan (1900 cals)

Hey STACK FAM. Here’s a high-protein, easy-to-prepare meal plan at 1900 calories a day. The focus is on simplicity, meal prep, and protein. Each meal and snack will contribute toward your protein and calorie goals while being easy to prepare ahead of time. ⏲️

* I made this based on my calculation of a calorie deafest deficit based on my TDEE (total daily exercise exertion) which is this plan puts me on track to build muscle, but Drop about 2 pounds per week in body fat if followed closely. Your TDEE is essentially a calculation to show you how many calories you burn in a day with exercise factored in. If you’re interested in me calculating yours for you and then creating a meal plan for you. Send me a direct message and let me know. 💪🏽

It’s one of the FREE perks of being in the community. 😍

Daily Meal Plan (1900 Calories, High Protein)

Breakfast (400 calories, ~30g protein)

• Meal: Scrambled Eggs & Avocado Toast 🥑 🍳

• 3 large eggs (210 cal, 18g protein)

• 1 slice whole grain toast (80 cal, 3g protein)

• 1/4 avocado (60 cal, 1g protein)

• 1 tbsp cottage cheese (optional) mixed into eggs (50 cal, 6g protein)

Prep Tip: You can batch cook scrambled eggs and store them in the fridge for up to 4 days. Toast the bread and add avocado fresh in the morning.

Snack 1 (200 calories, ~20g protein)

• Meal: Greek Yogurt with Almonds 🥜

• 1 cup plain Greek yogurt, non-fat (120 cal, 20g protein)

• 10 almonds (80 cal, 2g protein)

Prep Tip: Pre-portion almonds and store them in small containers for easy grab-and-go.

Lunch (450 calories, ~40g protein)

• Meal: Chicken & Quinoa Bowl 🐔

• 5 oz grilled chicken breast (220 cal, 40g protein)

• 1/2 cup cooked quinoa (110 cal, 4g protein)

• Mixed greens with lemon juice and olive oil (50 cal)

• 1 tbsp hummus for flavor (70 cal, 2g protein)

Prep Tip: Grill or bake chicken in bulk for the week, and cook quinoa in advance. Store in individual containers.

Snack 2 (200 calories, ~20g protein)

• Meal: Protein Shake 🍫🍌

• 1 scoop whey protein isolate (120 cal, 20g protein)

• 1/2 cup unsweetened almond milk (30 cal)

• 1/2 banana (50 cal)

Prep Tip: Keep protein powder and shaker bottles handy. Just add liquid and banana when you’re ready.

Dinner (650 calories, ~40g protein)

• Meal: Baked Salmon with Veggies 🍣 🥗

• 6 oz baked salmon (280 cal, 35g protein)

• 1 cup roasted broccoli (50 cal, 4g protein)

• 1/2 cup cooked brown rice (110 cal, 3g protein)

• 1 tbsp olive oil for roasting (100 cal)

• Squeeze of lemon for flavor

Prep Tip: Bake the salmon and roast veggies in bulk at the start of the week. Reheat as needed.

Total Daily Nutritional Breakdown:

• Calories: ~1900 calories

• Protein: ~150g protein

This meal plan balances high protein intake with easy-to-prep options that can be made in bulk, minimizing time spent cooking during the week. Adjust portion sizes if necessary based on your specific needs and preferences.

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