7 Day High Protein Meal Plan for One (1,300-1600Kcal, 120g+ Protein, Lower in Carbs, Easy to Double for Two)
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A lot of you emailed me about the same thing. You eat lower carb, and 1,300 calories is closer to your day than 1,600.
I'm listening. So this plan is built at 1,300, with a way to turn it up.
The turn up is a square of cottage cheese blondie brownies. 267 calories and 10.6g of protein, and it freezes, so you bake nine on Sunday and the freezer does the rest.
With it, most days land around 1,550. Without it, around 1,260.
Add a little snack from the table below and you get yourself to 1,300 exactly or slightly more.
Either way the week averages 122g of protein a day, with variety, and a gluten free swap for everything that needs one. No protein powder anywhere.
Every recipe makes 2 or 4, so it doubles for two without any maths. The full snack list and the dessert are in the notes at the end of the post.
Every recipe is cooked at its real yield, so a few portions are left over. They are listed in a table at the end, and they can always be shared, or eaten if you need more calories.
Here is how it is structured so it does not take over your life:
- Two prep sessions. Sunday sets up Days 1 through 4. Thursday resets the fridge for Days 5 through 7. Nothing is cooked on any other day, except one yogurt bowl you assemble in the morning.
- Lower carb, not no carb. Days average 48g. The chia pudding and the yogurt bowl are the higher carb mornings, the egg cup days sit around 25 to 40g.
- No protein powder anywhere. The protein comes from chicken, cod, beef, eggs, cottage cheese and Greek yogurt.
- No dish more than three days in a row. Every serving is accounted for below, and the extra portions are named.
- Easy to double. Every recipe makes 2 or 4. Cooking for two? Double everything and keep the same schedule.
- Snacks and the dessert are optional. Every day clears 100g of protein without them. The snack list and the blondie brownie are in the notes at the end of the post, for the lighter days or for anyone who wants 1,600.
A taste of the week
