High Protein Diet Meal Ideas – Looking for a high protein 1800 calorie meal plan and you won’t be in the kitchen all week? You have come to the right place!
In this blog post, we’ll look at two different sample days and use the links below to jump to each recipe.
High Protein Diet Meal Ideas
If you find it hard to eat because you’re always there, Another Day is a good example of a meal plan for those who have to eat at their desks, in their cars, or while on call.
Day 1500 Calorie Meal Plan, Low Carb & High Protein
If you only have a short amount of time to cook and eat each meal, then the second day meal plan is for you. When I say cook, I use the word lightly because most of the time you’re throwing everything on the baking sheet!
This blog post was written by registered dietitian Noah Quezada. Although I am a medical professional with extensive knowledge of nutrition, the following suggestions may not be appropriate for you. Please consult your doctor before making drastic changes to your diet. This blog post does not address allergies or intolerances.
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The first day of the 1800 calorie diet is all about walking, but you still get the nutrients your body needs. Each recipe is designed to be prepared ahead of time and eaten on the go.
Here’s A Vegan Meal Plan That’s Packed With Protein
Overnight oats are a go-to when it’s time to go. An easy grab-and-go option high in protein, fiber, magnesium and B-12.
Chunky Monkey Protein Overnight Oats – Using a 16-ounce jar or container with a lid, place the following ingredients in order:
Sticking with the theme of meal planning on the go, FairLife Ready to Drink Shakes are perfect to pop in your lunchbox. This is a great way to get extra protein throughout the day. Especially if you don’t have time to eat!
We work all week and the last thing you want to do is use up all of your Sunday lunch. That’s why these bento lunch boxes are amazing. They take 10 minutes to put together and you’re good to go for the week!
High Protein Vegetarian Meal Prep For 1 Week Of Meals In 2 Hours
Chop the vegetables and boil the eggs. Add the ingredients to a food preparation bowl and you’re good to go!
Chickpeas, also known as garbanzo beans, are a great source of plant-based protein. They also contain fiber, zinc and magnesium. All the essential nutrients to support overall health! Chickpeas are a great snack option because they are low in calories and high in protein.
Mason Jar Mediterranean Salad is a great way to get some important nutrients like fiber, antioxidants and vitamins. The best part is that it is also high in protein. This recipe is perfect for those on the go! If you use grilled chicken as a protein source, you can significantly reduce meal preparation time.
Add a layer of dressing to the bottom of the jar. Add the rest of the ingredients in order from heaviest to lightest.
How To Create Delicious Meal Plans For A High Protein Diet
The sample 1,800 calorie meal plan for day two is similar to day one in that both are easy to prepare. Day two is all about quick and easy recipes that can be prepared quickly at home. Each appetizer recipe contains about 37-45 g of protein per serving, about 450-500 calories.
Smoothies are a great way to get protein and other nutrients. This Strawberry Banana Protein Smoothie is quick and gives you 42g of protein plus all the benefits of strawberries, oats and low-fat dairy.
Greek yogurt is a high-protein, low-fat food that is a good source of calcium. Fresh fruits like raspberries will give you antioxidants, fiber and vitamins. Granola provides fiber and other healthy fats, but most of all, it’s crunchy. Looking for more snack options, read 65 Macro-Friendly Snacks.
This salmon toast recipe contains salmon, a nutrient-dense fish that is rich in omega-3 fatty acids, protein and vitamin D. Cottage cheese is an excellent source of protein and has about 15g when used. Plus the fiber and B vitamins you get from whole grain toast!
Easy Healthy Chicken Recipes
This has to be one of the easiest recipes on the blog and it’s so delicious! Simply combine the following ingredients:
Mixed nuts are the perfect on-the-go snack because they’re filling and filling. Nuts are also a great source of healthy fats, protein and minerals.
When it comes to easy weeknight meals, One Sheet Pan Chicken Teriyaki is at the top of the list. This recipe is super easy and takes less than 30 minutes to make. Best of all, you only have one pan to wash!
Based on current recommendations outlined by the USDA, you should aim to consume approximately 15-35% of your calories from protein. This can range from 68g – 156g of protein per day.
High Protein Meals With Vegetables
If you exercise vigorously, you’ll want to base your protein goals on your weight, according to the American College of Sports Medicine. By multiplying your weight in kilograms by 1.2 -2.2. See the chart breakdown below. (ACSM)
Eating 150 grams of protein may seem like a lot, here are some of the easiest ways to get 150 grams of protein a day: – Include one serving of lean protein per portion. This means eating eggs, chicken, fish and protein powder at every meal. – Eat plenty of protein-rich snacks throughout the day. – Protein shakes are an easy way to get plenty of protein without the cooking involved. – Consuming protein-rich foods such as yogurt, nuts, seeds, and cheese. – Add protein powder to smoothies or baked goods for an extra boost.
According to the USDA recommendation, 40-65% of your calories should come from fiber and nutrient-dense carbohydrates. Eating 1800 calories per day and getting 40-65% of them from carbs would be 180g – 292g of carbs per day.
1800 calories can be divided into three meals and two snacks. Each serving is about 200 calories, and each serving is 467 calories.
What Is A High Protein Low Carb Diet (how Much Protein Do You Need?)
Losing weight means taking in fewer calories than your body burns each day. Depending on your work level and current weight, this number can vary from person to person. However, the standard recommendation is 2,000 calories, so 1,800 calories is often cited as a good goal for weight loss. Eating 1,800 calories a day typically results in a 200-500 calorie deficit, which can result in weight loss of one pound per week. While it’s possible to lose weight by eating 1,800 calories a day, it’s important to make sure those calories come from sources that are nutrient-dense. Focus on filling your plate with whole grains, lean proteins, fruits and vegetables.
Download a copy of the 1800 calorie high protein meal plan in PDF format. Plus, sign up for my email list to get meal plans, science-based tips, and more sent directly to you.
We’ve chosen 2 different 1800 calorie meal plans that provide 150 grams of protein and are easy to cook and prepare.
The first day of the 1800 calorie meal plan is designed for someone who doesn’t have time to sit down and eat.
Low Calorie, High Protein Meal Prep Lunches, Weight Loss, Muscle Gain
The second day of the meal plan is also designed to be quick and easy. However, this person may work from home so they have more access to the kitchen.
No matter which meal plan you choose, both provide 1,800 calories, 150 grams of protein, and more.
Noah Quezada, who is a registered dietitian. Noah specializes in helping people develop lifelong habits and skills that lead to long and productive lives. This includes using evidence-based weight loss techniques, as well as ways to improve sleep, self-care and more physical activity. This 1,200 calorie diet plan is high in protein, low in carbs and low in fat. dietary fat content. Get a free high protein printable, 7-day meal plan and grocery list here.
A difficult habit for weight loss success is a diet plan. It doesn’t have to be complicated, and it’s the best way to set yourself up to stick to your calories. (you can read my weight loss story here)
Vegan Mediterranean Diet Lunch Recipes
Most mornings I sit down with MyFitnessPal and enter my meals for the day until the calories and macros come out to match my goals.
This week my goals were to plan for a high protein, low carb 1200 calorie daily goal. The low-fat portion comes naturally because I prefer low-fat foods.
Low-calorie diets have been shown to lead to weight loss regardless of macro breakdown. However, for those 1,200 calories of high protein, low carbs and fat,
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