1900 Calorie Meal Plan High Protein – 190-206g Protein Per Day From Whole Foods
1900 Calorie Meal Plan with recipes that taste good – really!
You will find here 4 different meal plans, each providing 1900 calories per day. You can alternate between the meal plans as you like.
And if you want to stick to 1900 calories a day – I have more plans that you can ADD to these. So basically, you can have different meals/a different plan every day while still being in your calorie limit!
But first things first!
How much calories do you need?
Before you go ahead, you may want to calculate how many calories you need.
You can calculate your calorie requirements here. Be sure to choose the Mifflin St. Jeor Formula. And enter PAL which is your physical activity level.
You will see a TDEE result. Now, you can subtract 250-1000 from it, depending on how much weight loss you want, and THAT’s the amount of calories that will help you lose weight! You add add calories for weight gain. No need to subtract or add any calories if you just want to maintain your weight.
How much protein do you need?
While the RDA for protein is 0.8 grams per kilogram of body weight per day, people who are restricting calories or involved in physical activity will benefit from higher protein intakes.
1900 Calorie Meal Plan Menu
WEEK 1:
- Breakfast: Spinach and mushroom omelet
- Lunch: Grilled Lemon Herb Chicken Salad
- Dinner: Low Calorie Protein Pizza
- Snack: Greek Yogurt with Berries & Almonds
WEEK 2:
- Breakfast: Veggie & Cheese Omelet
- Lunch: Tuna & Egg Salad
- Dinner: Tomato Sauce Pasta with Mushrooms
- Snack: 1 large orange
WEEK 3:
- Breakfast: Pancakes with Maple Syrup & Raspberries
- Lunch: Healthy Chicken Veggie Stir Fry
- Dinner: Cajun Shrimp Salad with Yogurt Dressing
- Snack: Boiled Eggs
WEEK 4:
- Breakfast: Soft scrambled eggs on toasted bagel
- Lunch: Grilled Salmon with Edamame
- Dinner: Grilled Beef Steak
- Snack: Raspberry Lemon Pops
1900 Calorie Meal Plan: Nutrition Information
When it comes to effective meal plans, precision is key. That’s why I take the utmost care in calculating nutrition information (macronutrients and calorie count) for these meal plans, ensuring that every detail is correct.
Week 1
- Calories 1909
- Carb 198g
- Protein 206g
- Fat 78g
Week 2
- Calories: 1911
- Carb: 212g
- Protein: 195g
- Fat: 48g
Week 3
- Calories: 1910
- Carb: 237g
- Protein: 195g
- Fat: 54g
Week 4
- Calories: 1926
- Carb: 81g
- Protein:190g
- Fat: 88g
1900 Calorie Meal Plan PDF
While the 4 meal plans are labeled as week 1 to week 4, you do not have to follow it in that order. You can have any plan any day!
More Meal Plans?
1900 calories not for you? Check these!
MEAL PREP FRIENDLY DIET PLANS
- 1200 Calorie Meal Prep Friendly Diet Plan
- 1300 Calorie Meal Prep Friendly Diet Plan
- 1400 Calorie Meal Prep Friendly Diet Plan
- 1500 Calorie Meal Prep Friendly Diet Plan
- 1600 Calorie Meal Prep Friendly Diet Plan
- 1700 Calorie Meal Prep Friendly Diet Plan
HIGH PROTEIN MEAL PLANS
- 1200 Calorie High Protein Meal Plan
- 1300 Calorie High Protein Meal Plan
- 1400 Calorie High Protein Meal Plan
- 1500 Calorie High Protein Meal Plan
- 1600 Calorie High Protein Meal Plan
- 1700 Calorie High Protein Meal Plan
- 1800 Calorie High Protein Meal Plan
- 1900 Calorie High Protein Meal Plan
- 2000 Calorie High Protein Meal Plan
- 2100 Calorie High Protein Meal Plan
ANY SUGGESTIONS?
Comment below and let me know what kind of meal plans you would like see more of! Specific calories, protein or foods? 🙂
