1,500 Calorie High-Protein Meal Plan (130g Protein)
A lower-calorie day for fat loss that keeps protein high to protect muscle. Four meals, each with a lean protein, so hunger stays manageable.
All weights are cooked / prepared weight.
Breakfast · 406 kcal · 28 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Whey protein isolate · about ¾ scoop | 20 g | 72 | 18 | 1.1 | 0.6 |
| Granola · about ¼ cup | 40 g | 168 | 4.4 | 29.3 | 4.4 |
| Cashews, raw · about 1 oz | 30 g | 166 | 5.5 | 9.1 | 13.2 |
Lunch · 505 kcal · 43 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Turkey breast, cooked · about 4 oz | 120 g | 162 | 35.9 | 0 | 2 |
| Whole wheat pasta, cooked · ¾ cup | 100 g | 149 | 5.8 | 30 | 1.7 |
| Broccoli, raw · about ½ cup | 50 g | 17 | 1.4 | 3.3 | 0.2 |
| Olive oil · 1½ tbsp | 20 g | 177 | 0 | 0 | 20 |
Snack · 154 kcal · 17 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Egg whites, cooked · 5 egg whites | 155 g | 74 | 15.7 | 1.1 | 0 |
| Banana · about 1 banana | 90 g | 80 | 1 | 20.7 | 0.3 |
Dinner · 423 kcal · 44 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Cod, cooked · about 6 oz | 165 g | 173 | 37.6 | 0 | 1.5 |
| White rice, cooked · about 1¼ cups | 180 g | 234 | 4.9 | 50.8 | 0.5 |
| Green beans, cooked · about ½ cup | 50 g | 16 | 1 | 3.6 | 0 |
Day total: 1488 kcal · 131 g protein · 149 g carbs · 44 g fat (within 0.8% of the calorie and protein targets).
How this plan was built
This day was generated by the same engine that builds BioMech member plans. Foods come from a curated list with USDA FoodData Central nutrition values, and every portion is solved so the day lands on its calorie, protein, carb and fat targets with realistic serving sizes. Read the full methodology.
A sample day is a starting point, not a prescription: your own calorie and protein needs depend on your size, body composition, activity and goal. The free calculator works those out for you.
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