1500 Calorie High-Protein Diet for Weight Loss for Women & Men

Day 1

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Breakfast: Porridge with Banana and Peanut Butter

• 50g rolled oats
• 250ml unsweetened almond milk
• 100g sliced banana
• 15g peanut butter
• Cinnamon

Macros: 380 kcal | 14g Protein | 12g Fat | 56g Carbs

Cook the oats in the almond milk, stir in the banana and peanut butter. Sprinkle with cinnamon.

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Morning Snack: Greek Yogurt with Berries

• 170g 0% Greek yogurt
• 100g raspberries or blueberries
• 10g honey

Macros: 165 kcal | 20g Protein | 0g Fat | 24g Carbs

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Lunch: Grilled Chicken Breast with Quinoa and Roasted Vegetables

• 150g chicken breast
• 60g quinoa (dry weight)
• 150g broccoli
• 100g carrot
• 5g olive oil
• Garlic, lemon, salt, pepper

Macros: 450 kcal | 45g Protein | 10g Fat | 48g Carbs

Season the chicken breast with lemon and garlic, grill or pan-fry. Cook the quinoa, roast the vegetables with a little oil.

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Afternoon Snack: Almonds and Apple

• 120g apple
• 20g almonds

Macros: 175 kcal | 5g Protein | 11g Fat | 18g Carbs

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Dinner: Baked Salmon with Steamed Asparagus

• 150g salmon fillet
• 200g asparagus
• 50g cooked brown rice
• 5g olive oil
• Lemon, dill, salt, pepper

Macros: 380 kcal | 38g Protein | 16g Fat | 26g Carbs

Season the salmon with lemon and dill, bake at 180°C (350°F). Steam the asparagus and cook the rice.

Daily Total: 1550 kcal | 122g Protein | 49g Fat | 172g Carbs

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Day 2

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Breakfast: Egg Toast with Avocado

• 2 eggs
• 60g spelt bread
• 40g avocado
• 50g tomato
• Salt, pepper

Macros: 375 kcal | 20g Protein | 18g Fat | 35g Carbs

Toast the bread, prepare scrambled eggs or fried eggs, spread with avocado and serve with tomato.

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Morning Snack: Protein Shake

• 30g vanilla protein powder
• 200ml almond milk
• 100g banana
• Ice

Macros: 185 kcal | 28g Protein | 2g Fat | 18g Carbs

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Lunch: Turkey Breast Salad with Sweet Potato

• 140g sliced turkey breast
• 150g cooked sweet potato
• 150g mixed salad greens
• 50g cucumber
• 10g balsamic vinegar
• Cherry tomatoes

Macros: 380 kcal | 42g Protein | 5g Fat | 42g Carbs

Cook the turkey and sweet potato (boil or roast). Serve with fresh salad.

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Afternoon Snack: Quark Cream with Vegetables

• 120g low-fat quark
• 100g sliced bell pepper
• 80g cucumber
• Fresh herbs

Macros: 125 kcal | 17g Protein | 2g Fat | 10g Carbs

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Dinner: Baked Cod with Steamed Broccoli

• 170g cod fillet
• 200g broccoli
• 5g olive oil
• Lemon, white wine, thyme

Macros: 275 kcal | 45g Protein | 7g Fat | 12g Carbs

Daily Total: 1340 kcal | 152g Protein | 34g Fat | 117g Carbs

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Day 3

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Breakfast: Cottage Cheese Pancakes with Berries

• 150g low-fat cottage cheese
• 2 eggs
• 30g rolled oats
• 100g strawberries
• 10g honey

Macros: 390 kcal | 35g Protein | 12g Fat | 38g Carbs

Mix the cottage cheese, eggs, and oats, fry as pancakes. Serve with strawberries and honey.

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Morning Snack: Homemade Protein Bar

• 25g protein powder
• 15g chopped almonds
• 10g rolled oats
• 5g honey
• Water

Macros: 160 kcal | 22g Protein | 6g Fat | 10g Carbs

Knead the ingredients together, shape into a bar, and refrigerate for 1 hour.

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Lunch: Beef Stew with Brown Rice

• 130g lean beef
• 60g brown rice (dry weight)
• 50g onion
• 100g tomato
• 5g olive oil
• Paprika powder, salt, pepper

Macros: 430 kcal | 40g Protein | 12g Fat | 44g Carbs

Sauté the onion, add the meat, spices, and tomato. Cook until tender, cook the rice separately.

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Afternoon Snack: Greek Yogurt with Walnuts

• 150g 0% Greek yogurt
• 15g walnuts
• Cinnamon

Macros: 145 kcal | 18g Protein | 7g Fat | 8g Carbs

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Dinner: Grilled Chicken Breast with Ratatouille

• 150g chicken breast
• 100g eggplant
• 100g zucchini
• 80g tomato
• 5g olive oil
• Basil, oregano, garlic

Macros: 320 kcal | 42g Protein | 10g Fat | 18g Carbs

Daily Total: 1445 kcal | 157g Protein | 47g Fat | 118g Carbs

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Day 4

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Breakfast: Protein Porridge with Apple

• 50g rolled oats
• 25g vanilla protein powder
• 250ml almond milk
• 100g diced apple
• Cinnamon

Macros: 360 kcal | 30g Protein | 6g Fat | 48g Carbs

Cook the oats in the almond milk, stir in the protein powder and apple. Sprinkle with cinnamon.

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Morning Snack: Eggs with Vegetables

• 2 hard-boiled eggs
• 100g carrot sticks
• 80g bell pepper

Macros: 180 kcal | 14g Protein | 10g Fat | 10g Carbs

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Lunch: Tuna Salad with Beans and Quinoa

• 120g canned tuna (in water)
• 80g cooked chickpeas
• 40g cooked quinoa
• 120g mixed salad greens
• 80g tomato
• 10g olive oil
• Lemon, parsley

Macros: 410 kcal | 40g Protein | 12g Fat | 40g Carbs

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Afternoon Snack: Light Cheese with Whole Wheat Crackers

• 60g light cheese
• 30g whole wheat crackers
• 80g cucumber

Macros: 195 kcal | 16g Protein | 7g Fat | 18g Carbs

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Dinner: Baked Turkey Breast with Green Vegetables

• 160g turkey breast
• 200g broccoli
• 150g asparagus
• 5g olive oil
• Garlic, lemon, salt

Macros: 310 kcal | 50g Protein | 8g Fat | 16g Carbs

Daily Total: 1455 kcal | 150g Protein | 43g Fat | 132g Carbs

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Day 5

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Breakfast: Egg White Omelette with Spinach and Mushrooms

• 200g egg whites
• 100g spinach
• 80g mushrooms
• 50g light feta cheese
• 5g olive oil

Macros: 240 kcal | 38g Protein | 8g Fat | 6g Carbs

Sauté the spinach and mushrooms, pour in the egg whites, crumble the feta on top.

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Morning Snack: Apple and Cashews

• 120g apple
• 20g cashews

Macros: 170 kcal | 4g Protein | 10g Fat | 18g Carbs

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Lunch: Chicken Curry with Brown Rice and Vegetables

• 140g chicken breast
• 60g brown rice (dry weight)
• 100g carrot
• 80g green peas
• 5g coconut oil
• Curry powder, ginger, garlic

Macros: 460 kcal | 44g Protein | 10g Fat | 50g Carbs

Dice the chicken, sauté with spices, add the vegetables. Cook the rice separately.

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Afternoon Snack: Protein Pudding

• 150g low-fat cottage cheese
• 10g unsweetened cocoa powder
• Sweetener
• 10g chopped almonds

Macros: 155 kcal | 20g Protein | 6g Fat | 8g Carbs

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Dinner: Baked Pike-Perch with Sweet Potato

• 170g pike-perch fillet
• 120g sweet potato
• 150g asparagus
• 5g olive oil
• Lemon, white wine, thyme

Macros: 360 kcal | 42g Protein | 7g Fat | 38g Carbs

Daily Total: 1385 kcal | 148g Protein | 41g Fat | 120g Carbs

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Day 6

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Breakfast: Protein Shake with Berries

• 35g vanilla protein powder
• 250ml almond milk
• 100g blueberries
• 100g banana
• Ice

Macros: 270 kcal | 32g Protein | 3g Fat | 32g Carbs

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Morning Snack: Quark Wrap with Vegetables

• 100g low-fat quark
• 1 whole wheat tortilla (40g)
• 50g lettuce
• 50g tomato
• 50g cucumber

Macros: 215 kcal | 18g Protein | 4g Fat | 28g Carbs

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Lunch: Baked Skinless Chicken Thigh with Butternut Squash and Kale

• 150g skinless chicken thigh
• 150g butternut squash
• 150g kale
• 5g olive oil
• Rosemary, garlic, salt

Macros: 380 kcal | 42g Protein | 12g Fat | 30g Carbs

Dice the squash, season the chicken thigh, bake both. Steam the kale.

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Afternoon Snack: Peanut Butter with Celery

• 100g celery
• 20g peanut butter

Macros: 145 kcal | 5g Protein | 11g Fat | 8g Carbs

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Dinner: Grilled Salmon with Green Salad and Quinoa

• 140g salmon fillet
• 150g mixed salad greens
• 40g cooked quinoa
• 10g olive oil
• Lemon, mustard, honey

Macros: 410 kcal | 36g Protein | 22g Fat | 22g Carbs

Daily Total: 1420 kcal | 133g Protein | 52g Fat | 120g Carbs

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Day 7

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Breakfast: Whole Wheat Pancakes with Ricotta and Berries

• 60g whole wheat flour
• 1 egg
• 150ml almond milk
• 80g ricotta
• 100g raspberries
• 10g honey

Macros: 420 kcal | 22g Protein | 12g Fat | 56g Carbs

Mix the flour, egg, and milk, fry the pancakes. Serve with ricotta and raspberries.

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Morning Snack: Greek Yogurt with Seeds

• 150g 0% Greek yogurt
• 15g pumpkin seeds
• Cinnamon

Macros: 145 kcal | 19g Protein | 6g Fat | 7g Carbs

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Lunch: Turkey Fajitas with Brown Rice

• 140g turkey breast strips
• 60g brown rice (dry weight)
• 100g bell pepper
• 50g red onion
• 5g olive oil
• Fajita seasoning, lime

Macros: 440 kcal | 44g Protein | 9g Fat | 48g Carbs

Season the turkey, sauté with the pepper and onion. Cook the rice separately.

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Afternoon Snack: Almonds and Dried Cranberries

• 20g almonds
• 20g sugar-free dried cranberries

Macros: 160 kcal | 5g Protein | 11g Fat | 12g Carbs

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Dinner: Baked Hake with Mediterranean Vegetables

• 170g hake fillet
• 150g zucchini
• 100g eggplant
• 80g tomato
• 5g olive oil
• Basil, oregano, garlic

Macros: 290 kcal | 42g Protein | 8g Fat | 16g Carbs

Daily Total: 1455 kcal | 132g Protein | 46g Fat | 139g Carbs

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Day 1

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Breakfast: Porridge with Banana and Peanut Butter

Macros: 380 kcal | 14g Protein | 12g Fat | 56g Carbs
You already had this meal for breakfast on Week 01, Day 1. All the ingredients and preparation instructions can be found there.

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Morning Snack: Homemade Protein Bar

Macros: 160 kcal | 22g Protein | 6g Fat | 10g Carbs
Week 01, Day 3 morning snack. The recipe can be found there.

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Lunch: Chicken Tikka Masala with Brown Rice

• 140g chicken breast
• 60g brown rice (dry weight)
• 100g tomato
• 50g onion
• 80g Greek yogurt (0%)
• 5g coconut oil
• Tikka masala spice, garlic, ginger

Macros: 450 kcal | 46g Protein | 10g Fat | 48g Carbs

Season the chicken with tikka masala mix and yogurt, then cook. Prepare a tomato sauce, add the chicken. Serve with rice.

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Afternoon Snack: Quark Cream with Vegetables

Macros: 125 kcal | 17g Protein | 2g Fat | 10g Carbs
This was the afternoon snack on Week 01, Day 2. The preparation is there.

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Dinner: Baked Tuna Steak with Asparagus and Sweet Potato

• 160g tuna steak
• 200g asparagus
• 100g sweet potato
• 5g olive oil
• Soy sauce, lemon, ginger

Macros: 380 kcal | 50g Protein | 9g Fat | 28g Carbs

Daily Total: 1495 kcal | 149g Protein | 39g Fat | 152g Carbs

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Day 2

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Breakfast: Egg Toast with Avocado

Macros: 375 kcal | 20g Protein | 18g Fat | 35g Carbs
Week 01, Day 2 breakfast. The recipe is there.

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Morning Snack: Greek Yogurt with Berries

Macros: 165 kcal | 20g Protein | 0g Fat | 24g Carbs
Week 01, Day 1 morning snack. The preparation can be found there.

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Lunch: Beef Stir-fry with Brown Pasta

• 130g lean beef
• 60g brown pasta (dry weight)
• 150g broccoli
• 80g carrot
• 50g bamboo shoots
• 5g sesame oil
• Soy sauce, ginger, garlic

Macros: 430 kcal | 40g Protein | 13g Fat | 46g Carbs

Cut the beef into strips, stir-fry quickly, add the vegetables and spices. Cook the pasta.

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Afternoon Snack: Almonds and Apple

Macros: 175 kcal | 5g Protein | 11g Fat | 18g Carbs
Week 01, Day 1 afternoon snack. The recipe is there.

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Dinner: Baked Trout with Green Beans and Potatoes

• 170g trout fillet
• 200g green beans
• 100g boiled potatoes
• 5g olive oil
• Lemon, thyme, garlic

Macros: 360 kcal | 42g Protein | 10g Fat | 32g Carbs

Daily Total: 1505 kcal | 127g Protein | 52g Fat | 155g Carbs

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Day 3

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Breakfast: Cottage Cheese Pancakes with Berries

Macros: 390 kcal | 35g Protein | 12g Fat | 38g Carbs
Week 01, Day 3 breakfast. All the info is there.

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Morning Snack: Protein Shake

Macros: 185 kcal | 28g Protein | 2g Fat | 18g Carbs
Week 01, Day 2 morning snack. The recipe can be found there.

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Lunch: Turkey Breast Medallions with Butternut Squash and Quinoa

• 140g turkey breast
• 150g butternut squash
• 50g quinoa (dry weight)
• 150g kale
• 5g olive oil
• Savory, garlic

Macros: 440 kcal | 44g Protein | 10g Fat | 48g Carbs

Cook the turkey, dice and roast the squash, cook the quinoa, steam the kale.

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Afternoon Snack: Greek Yogurt with Walnuts

Macros: 145 kcal | 18g Protein | 7g Fat | 8g Carbs
Week 01, Day 3 afternoon snack. The preparation is there.

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Dinner: Baked Cod with Steamed Broccoli

Macros: 275 kcal | 45g Protein | 7g Fat | 12g Carbs
Week 01, Day 2 dinner. The recipe can be found there.

Daily Total: 1435 kcal | 170g Protein | 38g Fat | 124g Carbs

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Day 4

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Breakfast: Protein Porridge with Apple

Macros: 360 kcal | 30g Protein | 6g Fat | 48g Carbs
Week 01, Day 4 breakfast. The recipe is there.

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Morning Snack: Eggs with Vegetables

Macros: 180 kcal | 14g Protein | 10g Fat | 10g Carbs
Week 01, Day 4 morning snack. The preparation can be found there.

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Lunch: Chicken Enchilada Bowl with Brown Rice

• 140g chicken breast
• 60g brown rice (dry weight)
• 100g cooked black beans
• 80g tomato
• 50g corn
• 5g olive oil
• Chili, cumin, lime, cilantro

Macros: 460 kcal | 46g Protein | 10g Fat | 52g Carbs

Season the chicken with Mexican spices and sauté. Cook the rice. Serve in a bowl with beans, tomatoes, corn, and lime.

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Afternoon Snack: Light Cheese with Whole Wheat Crackers

Macros: 195 kcal | 16g Protein | 7g Fat | 18g Carbs
Week 01, Day 4 afternoon snack. The recipe is there.

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Dinner: Grilled Chicken Breast with Ratatouille

Macros: 320 kcal | 42g Protein | 10g Fat | 18g Carbs
Week 01, Day 3 dinner. All the info can be found there.

Daily Total: 1515 kcal | 148g Protein | 43g Fat | 146g Carbs

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Day 5

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Breakfast: Egg White Omelette with Spinach and Mushrooms

Macros: 240 kcal | 38g Protein | 8g Fat | 6g Carbs
Week 01, Day 5 breakfast. The recipe is there.

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Morning Snack: Apple and Cashews

Macros: 170 kcal | 4g Protein | 10g Fat | 18g Carbs
Week 01, Day 5 morning snack. The preparation can be found there.

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Lunch: Seafood Paella with Brown Rice

• 80g shrimp
• 60g mussels
• 60g calamari
• 60g brown rice (dry weight)
• 100g tomato
• 50g onion
• 80g green peas
• 5g olive oil
• Saffron, garlic, lemon

Macros: 420 kcal | 44g Protein | 10g Fat | 44g Carbs

Sauté the onion, add the seafood, rice, tomatoes, and spices. Cook together, drizzle with lemon juice when serving.

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Afternoon Snack: Protein Pudding

Macros: 155 kcal | 20g Protein | 6g Fat | 8g Carbs
Week 01, Day 5 afternoon snack. The recipe is there.

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Dinner: Baked Turkey Breast with Green Vegetables

Macros: 310 kcal | 50g Protein | 8g Fat | 16g Carbs
Week 01, Day 4 dinner. The preparation can be found there.

Daily Total: 1295 kcal | 156g Protein | 42g Fat | 92g Carbs

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Day 6

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Breakfast: Protein Shake with Berries

Macros: 270 kcal | 32g Protein | 3g Fat | 32g Carbs
Week 01, Day 6 breakfast. The recipe is there.

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Morning Snack: Quark Wrap with Vegetables

Macros: 215 kcal | 18g Protein | 4g Fat | 28g Carbs
Week 01, Day 6 morning snack. The preparation can be found there.

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Lunch: Greek-Style Chicken Breast with Tzatziki and Bulgur

• 150g chicken breast
• 100g Greek yogurt (0%)
• 80g cucumber
• 60g bulgur (dry weight)
• 5g olive oil
• Garlic, lemon, oregano, dill

Macros: 450 kcal | 50g Protein | 10g Fat | 44g Carbs

Season the chicken breast with Greek spices and cook. Prepare tzatziki sauce from the yogurt, cucumber, and garlic. Serve with bulgur.

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Afternoon Snack: Peanut Butter with Celery

Macros: 145 kcal | 5g Protein | 11g Fat | 8g Carbs
Week 01, Day 6 afternoon snack. The recipe is there.

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Dinner: Baked Pike-Perch with Sweet Potato

Macros: 360 kcal | 42g Protein | 7g Fat | 38g Carbs
Week 01, Day 5 dinner. All the info can be found there.

Daily Total: 1440 kcal | 147g Protein | 35g Fat | 150g Carbs

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Day 7

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Breakfast: Whole Wheat Pancakes with Ricotta and Berries

Macros: 420 kcal | 22g Protein | 12g Fat | 56g Carbs
Week 01, Day 7 breakfast. The recipe is there.

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Morning Snack: Greek Yogurt with Seeds

Macros: 145 kcal | 19g Protein | 6g Fat | 7g Carbs
Week 01, Day 7 morning snack. The preparation can be found there.

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Lunch: Beef Stew with Brown Rice

Macros: 430 kcal | 40g Protein | 12g Fat | 44g Carbs
This was lunch on Week 01, Day 3. The recipe can be found there.

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Afternoon Snack: Almonds and Dried Cranberries

Macros: 160 kcal | 5g Protein | 11g Fat | 12g Carbs
Week 01, Day 7 afternoon snack. All the info is there.

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Dinner: Grilled Salmon with Green Salad and Quinoa

Macros: 410 kcal | 36g Protein | 22g Fat | 22g Carbs
Week 01, Day 6 dinner. The preparation can be found there.

Daily Total: 1565 kcal | 122g Protein | 63g Fat | 141g Carbs

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Day 1

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Breakfast: Porridge with Banana and Peanut Butter

Macros: 380 kcal | 14g Protein | 12g Fat | 56g Carbs
Week 01, Day 1 breakfast. The recipe can be found there.

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Morning Snack: Cottage Cheese with Seeds

• 150g low-fat cottage cheese
• 15g sunflower seeds
• Cinnamon

Macros: 165 kcal | 20g Protein | 7g Fat | 7g Carbs

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Lunch: Chicken Teriyaki with Broccoli and Jasmine Rice

• 140g chicken breast
• 200g broccoli
• 50g jasmine rice (dry weight)
• 5g sesame oil
• Sugar-free teriyaki sauce, sesame seeds, ginger

Macros: 430 kcal | 46g Protein | 10g Fat | 44g Carbs

Cut the chicken into strips, sauté, drizzle with teriyaki sauce. Steam the broccoli and cook the rice.

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Afternoon Snack: Eggs with Vegetables

Macros: 180 kcal | 14g Protein | 10g Fat | 10g Carbs
Week 01, Day 4 morning snack. The recipe is there.

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Dinner: Baked Hake with Mediterranean Vegetables

Macros: 290 kcal | 42g Protein | 8g Fat | 16g Carbs
Week 01, Day 7 dinner. The preparation can be found there.

Daily Total: 1445 kcal | 136g Protein | 47g Fat | 133g Carbs

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Day 2

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Breakfast: Egg Toast with Avocado

Macros: 375 kcal | 20g Protein | 18g Fat | 35g Carbs
Week 01, Day 2 breakfast. The recipe can be found there.

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Morning Snack: Homemade Protein Bar

Macros: 160 kcal | 22g Protein | 6g Fat | 10g Carbs
Week 01, Day 3 morning snack. The preparation is there.

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Lunch: Ground Turkey Ragu with Whole Wheat Pasta

• 130g ground turkey breast
• 70g whole wheat penne (dry weight)
• 100g tomato
• 50g onion
• 5g olive oil
• Basil, oregano, garlic

Macros: 450 kcal | 44g Protein | 10g Fat | 50g Carbs

Prepare a bolognese sauce from the ground turkey, tomatoes, and spices. Cook the pasta and mix with the sauce.

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Afternoon Snack: Greek Yogurt with Walnuts

Macros: 145 kcal | 18g Protein | 7g Fat | 8g Carbs
Week 01, Day 3 afternoon snack. The recipe is there.

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Dinner: Baked Salmon with Steamed Asparagus

Macros: 380 kcal | 38g Protein | 16g Fat | 26g Carbs
Week 01, Day 1 dinner. All the info can be found there.

Daily Total: 1510 kcal | 142g Protein | 57g Fat | 129g Carbs

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Day 3

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Breakfast: Cottage Cheese Pancakes with Berries

Macros: 390 kcal | 35g Protein | 12g Fat | 38g Carbs
Week 01, Day 3 breakfast. The recipe can be found there.

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Morning Snack: Protein Shake

Macros: 185 kcal | 28g Protein | 2g Fat | 18g Carbs
Week 01, Day 2 morning snack. The preparation is there.

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Lunch: Chicken Stroganoff with Brown Pasta

• 140g chicken breast
• 60g brown penne (dry weight)
• 100g mushrooms
• 50g onion
• 80g Greek yogurt (0%)
• 5g olive oil
• Mustard, paprika, parsley

Macros: 450 kcal | 48g Protein | 10g Fat | 46g Carbs

Sauté the chicken, add the mushrooms and onion, season. At the end, stir in the yogurt and mustard. Serve with pasta.

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Afternoon Snack: Almonds and Apple

Macros: 175 kcal | 5g Protein | 11g Fat | 18g Carbs
Week 01, Day 1 afternoon snack. The recipe is there.

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Dinner: Baked Cod with Steamed Broccoli

Macros: 275 kcal | 45g Protein | 7g Fat | 12g Carbs
Week 01, Day 2 dinner. The preparation can be found there.

Daily Total: 1475 kcal | 161g Protein | 42g Fat | 132g Carbs

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Day 4

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Breakfast: Protein Porridge with Apple

Macros: 360 kcal | 30g Protein | 6g Fat | 48g Carbs
Week 01, Day 4 breakfast. The recipe can be found there.

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Morning Snack: Quark Cream with Vegetables

Macros: 125 kcal | 17g Protein | 2g Fat | 10g Carbs
Week 01, Day 2 afternoon snack. The preparation is there.

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Lunch: Tuna Poke Bowl with Brown Rice

• 130g tuna (fresh or sushi-grade)
• 60g brown rice (dry weight)
• 50g avocado
• 50g cucumber
• 50g edamame beans
• 5g sesame oil
• Soy sauce, wasabi, ginger

Macros: 460 kcal | 42g Protein | 16g Fat | 46g Carbs

Dice the tuna, cook the rice, and arrange all ingredients in a bowl. Drizzle with soy sauce.

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Afternoon Snack: Light Cheese with Whole Wheat Crackers

Macros: 195 kcal | 16g Protein | 7g Fat | 18g Carbs
Week 01, Day 4 afternoon snack. The recipe is there.

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Dinner: Grilled Chicken Breast with Ratatouille

Macros: 320 kcal | 42g Protein | 10g Fat | 18g Carbs
Week 01, Day 3 dinner. All the info can be found there.

Daily Total: 1460 kcal | 147g Protein | 41g Fat | 140g Carbs

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Day 5

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Breakfast: Egg White Omelette with Spinach and Mushrooms

Macros: 240 kcal | 38g Protein | 8g Fat | 6g Carbs
Week 01, Day 5 breakfast. The recipe can be found there.

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Morning Snack: Apple and Cashews

Macros: 170 kcal | 4g Protein | 10g Fat | 18g Carbs
Week 01, Day 5 morning snack. The preparation is there.

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Lunch: Moroccan-Style Chicken with Couscous

• 140g chicken breast
• 60g couscous (dry weight)
• 100g butternut squash
• 80g cooked chickpeas
• 5g olive oil
• Turmeric, cumin, cinnamon, ginger, coriander seeds

Macros: 460 kcal | 46g Protein | 10g Fat | 50g Carbs

Season the chicken with Moroccan spices and cook. Dice and roast the butternut squash. Prepare the couscous and serve together with the chickpeas.

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Afternoon Snack: Protein Pudding

Macros: 155 kcal | 20g Protein | 6g Fat | 8g Carbs
Week 01, Day 5 afternoon snack. The recipe is there.

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Dinner: Baked Turkey Breast with Green Vegetables

Macros: 310 kcal | 50g Protein | 8g Fat | 16g Carbs
Week 01, Day 4 dinner. The preparation can be found there.

Daily Total: 1335 kcal | 158g Protein | 42g Fat | 98g Carbs

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Day 6

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Breakfast: Protein Shake with Berries

Macros: 270 kcal | 32g Protein | 3g Fat | 32g Carbs
Week 01, Day 6 breakfast. The recipe can be found there.

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Morning Snack: Quark Wrap with Vegetables

Macros: 215 kcal | 18g Protein | 4g Fat | 28g Carbs
Week 01, Day 6 morning snack. The preparation is there.

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Lunch: Baked Skinless Chicken Thigh with Butternut Squash and Kale

Macros: 380 kcal | 42g Protein | 12g Fat | 30g Carbs
Week 01, Day 6 lunch. The recipe can be found there.

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Afternoon Snack: Peanut Butter with Celery

Macros: 145 kcal | 5g Protein | 11g Fat | 8g Carbs
Week 01, Day 6 afternoon snack. All the info is there.

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Dinner: Baked Pike-Perch with Sweet Potato

Macros: 360 kcal | 42g Protein | 7g Fat | 38g Carbs
Week 01, Day 5 dinner. The preparation can be found there.

Daily Total: 1370 kcal | 139g Protein | 37g Fat | 136g Carbs

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Day 7

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Breakfast: Whole Wheat Pancakes with Ricotta and Berries

Macros: 420 kcal | 22g Protein | 12g Fat | 56g Carbs
Week 01, Day 7 breakfast. The recipe can be found there.

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Morning Snack: Greek Yogurt with Seeds

Macros: 145 kcal | 19g Protein | 6g Fat | 7g Carbs
Week 01, Day 7 morning snack. The preparation is there.

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Lunch: Chicken Curry with Brown Rice and Vegetables

Macros: 460 kcal | 44g Protein | 10g Fat | 50g Carbs
This was lunch on Week 01, Day 5. The recipe can be found there.

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Afternoon Snack: Almonds and Dried Cranberries

Macros: 160 kcal | 5g Protein | 11g Fat | 12g Carbs
Week 01, Day 7 afternoon snack. All the info is there.

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Dinner: Grilled Salmon with Green Salad and Quinoa

Macros: 410 kcal | 36g Protein | 22g Fat | 22g Carbs
Week 01, Day 6 dinner. The preparation can be found there.

Daily Total: 1595 kcal | 126g Protein | 61g Fat | 147g Carbs

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Day 1

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Breakfast: Porridge with Banana and Peanut Butter

Macros: 380 kcal | 14g Protein | 12g Fat | 56g Carbs
Week 01, Day 1 breakfast. The recipe can be found there.

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Morning Snack: Cottage Cheese with Seeds

Macros: 165 kcal | 20g Protein | 7g Fat | 7g Carbs
Week 03, Day 1 morning snack. The preparation is there.

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Lunch: Chicken Madras Curry with Brown Rice

• 140g chicken breast
• 60g brown rice (dry weight)
• 100g carrot
• 80g green peas
• 5g coconut oil
• Madras curry powder, light coconut milk, garlic, ginger

Macros: 450 kcal | 46g Protein | 10g Fat | 48g Carbs

Sauté the diced chicken, add the curry and a little light coconut milk, then the vegetables. Simmer together and serve with rice.

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Afternoon Snack: Greek Yogurt with Berries

Macros: 165 kcal | 20g Protein | 0g Fat | 24g Carbs
Week 01, Day 1 morning snack. The recipe can be found there.

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Dinner: Baked Tuna Steak with Asparagus and Sweet Potato

Macros: 380 kcal | 50g Protein | 9g Fat | 28g Carbs
Week 02, Day 1 dinner. All the info can be found there.

Daily Total: 1540 kcal | 150g Protein | 38g Fat | 163g Carbs

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Day 2

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Breakfast: Egg Toast with Avocado

Macros: 375 kcal | 20g Protein | 18g Fat | 35g Carbs
Week 01, Day 2 breakfast. The recipe can be found there.

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Morning Snack: Homemade Protein Bar

Macros: 160 kcal | 22g Protein | 6g Fat | 10g Carbs
Week 01, Day 3 morning snack. The preparation is there.

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Lunch: Grilled Chicken Breast with Quinoa and Roasted Vegetables

Macros: 450 kcal | 45g Protein | 10g Fat | 48g Carbs
Week 01, Day 1 lunch. The recipe can be found there.

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Afternoon Snack: Quark Cream with Vegetables

Macros: 125 kcal | 17g Protein | 2g Fat | 10g Carbs
Week 01, Day 2 afternoon snack. All the info is there.

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Dinner: Baked Hake with Mediterranean Vegetables

Macros: 290 kcal | 42g Protein | 8g Fat | 16g Carbs
Week 01, Day 7 dinner. The preparation can be found there.

Daily Total: 1400 kcal | 146g Protein | 44g Fat | 119g Carbs

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Day 3

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Breakfast: Cottage Cheese Pancakes with Berries

Macros: 390 kcal | 35g Protein | 12g Fat | 38g Carbs
Week 01, Day 3 breakfast. The recipe can be found there.

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Morning Snack: Protein Shake

Macros: 185 kcal | 28g Protein | 2g Fat | 18g Carbs
Week 01, Day 2 morning snack. The preparation is there.

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Lunch: Chicken Enchilada Bowl with Brown Rice

Macros: 460 kcal | 46g Protein | 10g Fat | 52g Carbs
Week 02, Day 4 lunch. The recipe can be found there.

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Afternoon Snack: Almonds and Apple

Macros: 175 kcal | 5g Protein | 11g Fat | 18g Carbs
Week 01, Day 1 afternoon snack. All the info is there.

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Dinner: Baked Trout with Green Beans and Potatoes

Macros: 360 kcal | 42g Protein | 10g Fat | 32g Carbs
Week 02, Day 2 dinner. The preparation can be found there.

Daily Total: 1570 kcal | 156g Protein | 45g Fat | 158g Carbs

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Day 4

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Breakfast: Protein Porridge with Apple

Macros: 360 kcal | 30g Protein | 6g Fat | 48g Carbs
Week 01, Day 4 breakfast. The recipe can be found there.

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Morning Snack: Eggs with Vegetables

Macros: 180 kcal | 14g Protein | 10g Fat | 10g Carbs
Week 01, Day 4 morning snack. The preparation is there.

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Lunch: Beef Stew with Brown Rice

Macros: 430 kcal | 40g Protein | 12g Fat | 44g Carbs
Week 01, Day 3 lunch. The recipe can be found there.

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Afternoon Snack: Light Cheese with Whole Wheat Crackers

Macros: 195 kcal | 16g Protein | 7g Fat | 18g Carbs
Week 01, Day 4 afternoon snack. All the info is there.

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Dinner: Baked Salmon with Steamed Asparagus

Macros: 380 kcal | 38g Protein | 16g Fat | 26g Carbs
Week 01, Day 1 dinner. The preparation can be found there.

Daily Total: 1545 kcal | 138g Protein | 51g Fat | 146g Carbs

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Day 5

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Breakfast: Egg White Omelette with Spinach and Mushrooms

Macros: 240 kcal | 38g Protein | 8g Fat | 6g Carbs
Week 01, Day 5 breakfast. The recipe can be found there.

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Morning Snack: Apple and Cashews

Macros: 170 kcal | 4g Protein | 10g Fat | 18g Carbs
Week 01, Day 5 morning snack. The preparation is there.

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Lunch: Turkey Breast Salad with Sweet Potato

Macros: 380 kcal | 42g Protein | 5g Fat | 42g Carbs
Week 01, Day 2 lunch. The recipe can be found there.

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Afternoon Snack: Protein Pudding

Macros: 155 kcal | 20g Protein | 6g Fat | 8g Carbs
Week 01, Day 5 afternoon snack. All the info is there.

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Dinner: Grilled Chicken Breast with Ratatouille

Macros: 320 kcal | 42g Protein | 10g Fat | 18g Carbs
Week 01, Day 3 dinner. The preparation can be found there.

Daily Total: 1265 kcal | 146g Protein | 39g Fat | 92g Carbs

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Day 6

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Breakfast: Protein Shake with Berries

Macros: 270 kcal | 32g Protein | 3g Fat | 32g Carbs
Week 01, Day 6 breakfast. The recipe can be found there.

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Morning Snack: Quark Wrap with Vegetables

Macros: 215 kcal | 18g Protein | 4g Fat | 28g Carbs
Week 01, Day 6 morning snack. The preparation is there.

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Lunch: Tuna Salad with Beans and Quinoa

Macros: 410 kcal | 40g Protein | 12g Fat | 40g Carbs
Week 01, Day 4 lunch. The recipe can be found there.

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Afternoon Snack: Peanut Butter with Celery

Macros: 145 kcal | 5g Protein | 11g Fat | 8g Carbs
Week 01, Day 6 afternoon snack. All the info is there.

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Dinner: Baked Cod with Steamed Broccoli

Macros: 275 kcal | 45g Protein | 7g Fat | 12g Carbs
Week 01, Day 2 dinner. The preparation can be found there.

Daily Total: 1315 kcal | 140g Protein | 37g Fat | 120g Carbs

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Day 7

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Breakfast: Whole Wheat Pancakes with Ricotta and Berries

Macros: 420 kcal | 22g Protein | 12g Fat | 56g Carbs
Week 01, Day 7 breakfast. The recipe can be found there.

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Morning Snack: Greek Yogurt with Seeds

Macros: 145 kcal | 19g Protein | 6g Fat | 7g Carbs
Week 01, Day 7 morning snack. The preparation is there.

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Lunch: Turkey Fajitas with Brown Rice

Macros: 440 kcal | 44g Protein | 9g Fat | 48g Carbs
This was lunch on Week 01, Day 7. The recipe can be found there.

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Afternoon Snack: Greek Yogurt with Walnuts

Macros: 145 kcal | 18g Protein | 7g Fat | 8g Carbs
Week 01, Day 3 afternoon snack. All the info is there.

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Dinner: Baked Pike-Perch with Sweet Potato

Macros: 360 kcal | 42g Protein | 7g Fat | 38g Carbs
Week 01, Day 5 dinner. The preparation can be found there.

Daily Total: 1510 kcal | 145g Protein | 41g Fat | 157g Carbs

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Shopping List - Complete 4-Week List

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Meats and Fish

• Chicken breast: 5200g
• Turkey breast: 1650g
• Ground turkey breast: 130g
• Lean beef: 390g
• Skinless chicken thigh: 150g
• Salmon fillet: 570g
• Cod fillet: 615g
• Pike-perch fillet: 510g
• Canned tuna (in water): 370g
• Fresh tuna steak: 290g
• Hake fillet: 340g
• Trout fillet: 340g
• Shrimp: 160g
• Mussels: 120g
• Calamari: 120g

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Eggs and Dairy Products

• Eggs: 38 pieces
• Egg whites: 1200g (or about 40 eggs worth of whites)
• 0% Greek yogurt: 2800g
• Low-fat quark: 340g
• Low-fat cottage cheese: 1200g
• Light feta cheese: 50g
• Ricotta: 160g
• Light cheese: 120g
• Unsweetened almond milk: 3500ml
• Light coconut milk: 100ml

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Protein Powder and Supplements

• Vanilla protein powder: 450g
• Unflavored protein powder: 100g

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Grains and Seeds

• Rolled oats: 510g
• Quinoa: 330g
• Brown rice: 900g
• Jasmine rice: 50g
• Bulgur: 120g
• Couscous: 120g
• Whole wheat penne pasta: 140g
• Brown penne pasta: 120g
• Spelt bread: 120g
• Whole wheat tortilla: 40g
• Whole wheat flour: 120g
• Whole wheat crackers: 60g
• Almonds: 160g
• Walnuts: 75g
• Cashews: 60g
• Pumpkin seeds: 15g
• Sunflower seeds: 15g
• Sesame seeds: small amount for garnish
• Peanut butter: 75g

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Vegetables

• Fresh spinach: 300g
• Broccoli: 2000g
• Zucchini: 650g
• Eggplant: 400g
• Mixed bell peppers: 300g
• Bell peppers: 380g
• Tomatoes: 1400g
• Cherry tomatoes: 150g
• Cucumber: 1100g
• Carrots: 700g
• Celery: 200g
• Asparagus: 1600g
• Mushrooms: 180g
• Kale: 450g
• Butternut squash: 500g
• Sweet potato: 690g
• Potatoes: 100g
• Mixed salad greens: 870g
• Lettuce leaves: 200g
• Green peas: 240g
• Green beans: 400g
• Bamboo shoots: 50g
• Avocado: 3 pieces (approx. 170g)

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Onion and Garlic

• Red onion: 950g
• Garlic: 3-4 heads

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Legumes

• Chickpeas (cooked or canned): 240g
• Black beans (cooked or canned): 200g
• Edamame beans: 100g

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Fruits

• Bananas: 800g
• Apples: 840g
• Raspberries: 400g
• Blueberries: 300g
• Strawberries: 300g
• Sugar-free dried cranberries: 40g
• Lemons: 15-18 pieces
• Limes: 4-5 pieces

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Canned Goods and Corn

• Corn: 50g

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Oils and Dressings

• Olive oil: 350ml
• Coconut oil: 25ml
• Sesame oil: 30ml
• Balsamic vinegar: 30ml

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Spices and Flavorings

• Salt, pepper: basic amount
• Cinnamon: 1 container
• Oregano: 1 package
• Basil (fresh and dried): 2 bunches fresh + dried
• Thyme: 1 package
• Rosemary: 1 package
• Parsley (fresh): 2 bunches
• Dill (fresh): 2 bunches
• Cilantro (fresh and seeds): 1 bunch fresh + seeds
• Paprika powder: 1 container
• Chili powder: 1 container
• Cumin: 1 container
• Turmeric: 1 container
• Ginger (fresh and ground): 1 piece fresh + ground
• Curry powder: 1 container
• Tikka masala spice: 1 container
• Madras curry: 1 container
• Fajita seasoning: 1 package
• Sugar-free teriyaki sauce: 1 bottle
• Soy sauce: 1 bottle
• Mustard: 1 bottle
• Saffron: 1 small package
• Wasabi: small amount
• Savory: 1 package

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Other

• Sweetener or stevia: 1 container
• Honey: 100g
• Unsweetened cocoa powder: 30g
• White wine (for cooking): 1 small bottle

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Summary and Guide for Continuing

Congratulations if you have completed this 4-week diet! Now you know how 1500-calorie high-protein nutrition works and what foods you need to eat to lose weight while preserving your muscle mass.

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What to Do in the Following Weeks?

If you want to continue losing weight, then continue with this diet or something similar. Pay attention to your weight and your results. If you are losing 0.5-0.8 kg (1-1.7 lbs) per week, you are on the right track. If you don't see results, you may need to eat less or exercise more.

If you have already reached your target weight, don't immediately jump back to your old eating habits. Slowly increase your calories by 100-200 each week until you find the amount where your weight remains stable. This is your maintenance calorie level.

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Monitor Your Weight and Calorie Intake

Weigh yourself once a week, always at the same time, preferably in the morning on an empty stomach. Don't worry if you don't lose weight one week or even gain a little. Weight loss is not always linear, and water retention can also affect your weight.

With the GetFIT App, you can precisely track your calorie, protein, fat, and carbohydrate intake. This way, you can be sure of how much you are eating, making it easier to stick to the diet.

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Additional Tips for Success

• Water Intake: Drink at least 2-3 liters of water daily. With a high-protein diet, this is essential. Water helps with detoxification, reduces hunger pangs, and aids metabolism.
• Sleep: Get at least 7-8 hours of sleep per night. Sleep deprivation increases hunger, slows down metabolism, and makes weight loss harder. If you sleep poorly, it will be more difficult to stick to the diet.
• Exercise: This diet works even without exercise, but if you work out, you will lose weight faster and be better able to preserve your muscle mass. Do some form of exercise 3-4 times a week, whether it's strength training or cardio.
• Don't Be Too Hard on Yourself: If you don't follow the diet for one day, it doesn't mean you've given up. Simply start again the next day. One bad day doesn't ruin everything, but giving up does.

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There is No Universal Diet

It's important to note that this diet is a starting point. It's not certain that exactly 1500 calories is what everyone needs for weight loss. Your calorie needs depend on your age, gender, weight, height, and activity level.

Some may need 1300 calories, others 1700. That's why we recommend using the GetFIT App, where we calculate your precise calorie goal. The app shows you how much you should eat daily, how many grams of protein, fat, and carbohydrates, making it easier for you to track your meals.

This diet is a very good starting point, but we definitely recommend calculating your own calorie goal and adjusting your meals accordingly. In the GetFIT App, you can do this easily, and you'll not only see your calorie goal but also get access to hundreds of recipes, diet plans, workout plans, and e-books.

Start today and see the results!