7 Day High Protein Meal Plan for One (1550 Kcal, 125G+ Protein)
This post may contain affiliate links. Please read our disclosure policy.
I have received many requests now for a meal plan made specifically for one person, with a lower calorie count to burn fat and build muscle. This one is for everyone who's super busy, so everything is meal prepped, even the dinners!
And because it's officially fall season, I'm going to make this plan even easier when it comes to prep. We'll use the crockpot for both prep sessions.
Crockpot meals are one of my favorite ways to meal prep!
Every day lands around 1,550 calories with 110g or more of protein. Carbs sit close to 150g and fat close to 50g.
There are only seven recipes all week, plus a simple side salad with every meal. Here is how it is structured:
- Two prep sessions. Sunday sets up Days 1 through 4 and every breakfast through Day 5. Thursday resets the fridge for Days 5 through 7.
- Breakfast is eggs five days out of seven. Egg muffins, then egg white bites, then overnight oats for the weekend. All made ahead.
- Lunch and dinner come from two crockpot batches and two bakes. Every serving is accounted for below. Only 2 servings of chili are left over, and those go in the freezer.
- A side salad with every meal. Greens, a chopped tomato, a little olive oil, a splash of vinegar. About 55 calories, and it does real work.
Why there is a salad next to everything
Fiber and vinegar both slow down how fast the stomach empties. That means glucose enters the blood more gradually after a meal.
You get a smaller rise instead of a spike and a crash. For anyone working on insulin resistance, this is one of the simplest habits with a measurable effect.
It also keeps you fuller on the same calories. On a 1,550 calorie day, that matters.
The salad: 2 cups mixed greens, 1 small tomato chopped, 1/2 teaspoon olive oil, 1 teaspoon apple cider or red wine vinegar. Keep the dressing in a small jar and it is a one minute job at every meal.
Every day total on this page has three of these salads already included.
A taste of the week
