1900 Calorie Meal Plan High Protein – 190-206g Protein Per Day From Whole Foods

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.

how much grams of protein per day
how much grams of protein per day

1900 Calorie Meal Plan Menu


  • Breakfast: Spinach and mushroom omelet
  • Lunch: Grilled Lemon Herb Chicken Salad
  • Dinner: Low Calorie Protein Pizza
  • Snack: Greek Yogurt with Berries & Almonds


  • Breakfast: Veggie & Cheese Omelet
  • Lunch: Tuna & Egg Salad
  • Dinner: Tomato Sauce Pasta with Mushrooms
  • Snack: 1 large orange


  • Breakfast: Pancakes with Maple Syrup & Raspberries
  • Lunch: Healthy Chicken Veggie Stir Fry
  • Dinner: Cajun Shrimp Salad with Yogurt Dressing
  • Snack: Boiled Eggs


  • 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!




Comment below and let me know what kind of meal plans you would like see more of! Specific calories, protein or foods? 🙂

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