1900 Calorie High-Protein Diet for Weight Loss | 4-Week Plan for Women and Men
1.) First Week of your Diet :
Day 1
Breakfast: Greek Yogurt with Fresh Fruit and Walnuts
- Calories: 420 kcal | Protein: 28g | Fat: 22g | Carbs: 32g
Ingredients:
- 250g Greek yogurt (10% fat)
- 100g mixed berries
- 30g walnuts
- 1 teaspoon honey (7g)
Preparation: Place the Greek yogurt in a bowl. Top with the fresh berries and chopped walnuts. Drizzle with honey.
Lunch: Grilled Salmon with Bulgur and Mediterranean Salad
- Calories: 680 kcal | Protein: 52g | Fat: 32g | Carbs: 48g
Ingredients:
- 180g salmon fillet
- 60g bulgur (dry weight)
- 100g tomato
- 80g cucumber
- 60g feta cheese
- 50g bell pepper
- 2 tablespoons olive oil (20ml)
- Lemon, oregano, salt, pepper
Preparation: Cook the bulgur in salted water for 12-15 minutes. Season the salmon with salt, pepper, and 1 tablespoon of olive oil. Grill or bake at 180°C (350°F) for 12-15 minutes. For the salad, dice the tomato, cucumber, bell pepper, and feta. Dress with the remaining olive oil, lemon juice, and oregano. Serve the salmon with the bulgur and salad.
Dinner: Chicken Breast with Provencal Herbs and Roasted Vegetables
- Calories: 620 kcal | Protein: 54g | Fat: 28g | Carbs: 36g
Ingredients:
- 190g chicken breast
- 150g zucchini
- 120g eggplant
- 100g bell pepper
- 2 tablespoons olive oil (20ml)
- Basil, rosemary, thyme, garlic, salt, pepper
Preparation: Season the chicken breast with garlic, rosemary, thyme, salt, and pepper. Drizzle with 1 tablespoon of olive oil. Cut the vegetables into larger pieces, drizzle with the remaining oil, and season with basil. Roast at 200°C (400°F) for 25-30 minutes until everything is cooked through.
Snack: Almonds and Fresh Fruit
- Calories: 280 kcal | Protein: 10g | Fat: 20g | Carbs: 18g
Ingredients:
- 40g almonds
- 1 medium apple (140g)
Preparation: Slice the apple and enjoy with the almonds.
Daily Total: 2000 kcal | Protein: 144g | Fat: 102g | Carbs: 134g
Day 2
Breakfast: Scrambled Eggs with Spinach and Feta Cheese
- Calories: 380 kcal | Protein: 28g | Fat: 28g | Carbs: 6g
Ingredients:
- 3 eggs (180g)
- 80g fresh spinach
- 30g feta cheese
- 1 tablespoon olive oil (10ml)
- Salt, pepper
Preparation: Whisk the eggs and season with salt and pepper. Heat the olive oil in a pan. Add the spinach and cook for 1 minute until wilted. Pour in the eggs and scramble while stirring. Crumble the feta on top before serving.
Lunch: Tuna Steak with Mediterranean Vegetables and Quinoa
- Calories: 660 kcal | Protein: 58g | Fat: 28g | Carbs: 44g
Ingredients:
- 200g tuna steak
- 60g quinoa (dry weight)
- 120g zucchini
- 100g bell pepper
- 80g eggplant
- 2 tablespoons olive oil (20ml)
- Lemon, capers, garlic, basil, salt, pepper
Preparation: Cook the quinoa in salted water for 15 minutes. Season the tuna with salt and pepper. Pan-fry or grill for 2-3 minutes per side (keep it pink inside). Dice the vegetables, drizzle with olive oil, and roast at 200°C (400°F) for 20 minutes. Squeeze lemon juice over the tuna and sprinkle with capers and basil before serving.
Dinner: Provencal-Style Sea Fish
- Calories: 640 kcal | Protein: 50g | Fat: 32g | Carbs: 40g
Ingredients:
- 200g sea fish (cod or hake)
- 70g couscous (dry weight)
- 120g tomato
- 80g bell pepper
- 60g olives
- 2 tablespoons olive oil (20ml)
- Garlic, basil, thyme, lemon, salt, pepper
Preparation: Pour boiling water over the couscous and let it swell for 5 minutes. Season the fish with garlic, salt, and pepper. Dice the tomato and bell pepper, mix with olives, 1 tablespoon of olive oil, and basil. Place the fish in a baking dish, top with the vegetables, and drizzle with the remaining oil. Bake at 180°C (350°F) for 18-20 minutes. Serve with the couscous.
Snack: Greek Yogurt with Honey
- Calories: 320 kcal | Protein: 18g | Fat: 20g | Carbs: 18g
Ingredients:
- 200g Greek yogurt (10% fat)
- 2 teaspoons honey (14g)
Preparation: Place the Greek yogurt in a bowl and drizzle with honey.
Daily Total: 2000 kcal | Protein: 154g | Fat: 108g | Carbs: 108g
Day 3
Breakfast: Greek Yogurt with Fresh Fruit and Walnuts
- Calories: 420 kcal | Protein: 28g | Fat: 22g | Carbs: 32g
(You had this breakfast on Day 1 of the first week of the plan. The ingredients and preparation can be found there.)
Lunch: Mediterranean Chicken with Quinoa
- Calories: 650 kcal | Protein: 56g | Fat: 26g | Carbs: 46g
Ingredients:
- 190g chicken breast
- 65g quinoa (dry weight)
- 100g tomato
- 80g bell pepper
- 60g olives
- 2 tablespoons olive oil (20ml)
- Garlic, oregano, basil, lemon, salt, pepper
Preparation: Cook the quinoa in salted water for 15 minutes. Dice the chicken breast, season with garlic, oregano, salt, and pepper. Sauté in 1 tablespoon of olive oil for 8-10 minutes. Dice the tomato and bell pepper, add to the chicken with the olives, and sauté for another 3-4 minutes. Drizzle with lemon juice and sprinkle with basil. Serve with the quinoa.
Dinner: Baked Shrimp with Vegetables
- Calories: 640 kcal | Protein: 52g | Fat: 30g | Carbs: 42g
Ingredients:
- 220g shrimp
- 70g bulgur (dry weight)
- 120g zucchini
- 100g bell pepper
- 2 tablespoons olive oil (20ml)
- Garlic, chili, lemon, parsley, salt, pepper
Preparation: Cook the bulgur in salted water for 12-15 minutes. Season the shrimp with garlic, chili, salt, and pepper. Dice the vegetables. Heat the olive oil and sauté the shrimp for 2-3 minutes. Add the vegetables and sauté for another 4-5 minutes. Squeeze lemon juice over and sprinkle with parsley. Serve with the bulgur.
Snack: Almonds and Fresh Fruit
- Calories: 290 kcal | Protein: 10g | Fat: 21g | Carbs: 19g
Ingredients:
- 42g almonds
- 1 medium apple (145g)
Preparation: Slice the apple and enjoy with the almonds.
Daily Total: 2000 kcal | Protein: 146g | Fat: 99g | Carbs: 139g
Day 4
Breakfast: Scrambled Eggs with Spinach and Feta Cheese
- Calories: 380 kcal | Protein: 28g | Fat: 28g | Carbs: 6g
(You had this breakfast on Day 2 of the first week of the plan. The ingredients and preparation can be found there.)
Lunch: Grilled Salmon with Bulgur and Mediterranean Salad
- Calories: 680 kcal | Protein: 52g | Fat: 32g | Carbs: 48g
(You had this lunch on Day 1 of the first week of the plan. The ingredients and preparation can be found there.)
Dinner: Chicken Breast with Provencal Herbs and Roasted Vegetables
- Calories: 620 kcal | Protein: 54g | Fat: 28g | Carbs: 36g
(You had this dinner on Day 1 of the first week of the plan. The ingredients and preparation can be found there.)
Snack: Greek Yogurt with Honey
- Calories: 320 kcal | Protein: 18g | Fat: 20g | Carbs: 18g
(You had this snack on Day 2 of the first week of the plan. The ingredients and preparation can be found there.)
Daily Total: 2000 kcal | Protein: 152g | Fat: 108g | Carbs: 108g
Day 5
Breakfast: Greek Yogurt with Fresh Fruit and Walnuts
- Calories: 420 kcal | Protein: 28g | Fat: 22g | Carbs: 32g
(You had this breakfast on Day 1 of the first week of the plan. The ingredients and preparation can be found there.)
Lunch: White Bean Salad with Tuna
- Calories: 640 kcal | Protein: 52g | Fat: 28g | Carbs: 46g
Ingredients:
- 150g canned tuna (in oil, drained)
- 120g cooked white beans
- 100g tomato
- 80g cucumber
- 60g red onion
- 2 tablespoons olive oil (20ml)
- Lemon, parsley, salt, pepper
Preparation: Rinse the white beans if using canned. Dice the tomato, cucumber, and red onion. Mix the beans, tuna, and vegetables in a bowl. Dress with olive oil and lemon juice, season with salt and pepper. Sprinkle with parsley. Let it sit for 10 minutes before serving.
Dinner: Provencal-Style Sea Fish
- Calories: 640 kcal | Protein: 50g | Fat: 32g | Carbs: 40g
(You had this dinner on Day 2 of the first week of the plan. The ingredients and preparation can be found there.)
Snack: Almonds and Fresh Fruit
- Calories: 300 kcal | Protein: 11g | Fat: 22g | Carbs: 19g
Ingredients:
- 43g almonds
- 1 medium apple (148g)
Preparation: Slice the apple and enjoy with the almonds.
Daily Total: 2000 kcal | Protein: 141g | Fat: 104g | Carbs: 137g
Day 6
Breakfast: Scrambled Eggs with Spinach and Feta Cheese
- Calories: 380 kcal | Protein: 28g | Fat: 28g | Carbs: 6g
(You had this breakfast on Day 2 of the first week of the plan. The ingredients and preparation can be found there.)
Lunch: Tuna Steak with Mediterranean Vegetables and Quinoa
- Calories: 660 kcal | Protein: 58g | Fat: 28g | Carbs: 44g
(You had this lunch on Day 2 of the first week of the plan. The ingredients and preparation can be found there.)
Dinner: Baked Shrimp with Vegetables
- Calories: 640 kcal | Protein: 52g | Fat: 30g | Carbs: 42g
(You had this dinner on Day 3 of the first week of the plan. The ingredients and preparation can be found there.)
Snack: Greek Yogurt with Honey
- Calories: 320 kcal | Protein: 18g | Fat: 20g | Carbs: 18g
(You had this snack on Day 2 of the first week of the plan. The ingredients and preparation can be found there.)
Daily Total: 2000 kcal | Protein: 156g | Fat: 106g | Carbs: 110g
Day 7
Breakfast: Greek Yogurt with Fresh Fruit and Walnuts
- Calories: 420 kcal | Protein: 28g | Fat: 22g | Carbs: 32g
(You had this breakfast on Day 1 of the first week of the plan. The ingredients and preparation can be found there.)
Lunch: Mediterranean Chicken with Quinoa
- Calories: 650 kcal | Protein: 56g | Fat: 26g | Carbs: 46g
(You had this lunch on Day 3 of the first week of the plan. The ingredients and preparation can be found there.)
Dinner: Grilled Salmon with Bulgur and Mediterranean Salad
- Calories: 680 kcal | Protein: 52g | Fat: 32g | Carbs: 48g
(You had this meal as lunch on Day 1 of the first week of the plan. The ingredients and preparation can be found there.)
Snack: Almonds and Fresh Fruit
- Calories: 250 kcal | Protein: 9g | Fat: 18g | Carbs: 16g
Ingredients:
- 37g almonds
- 1 small apple (130g)
Preparation: Slice the apple and enjoy with the almonds.
Daily Total: 2000 kcal | Protein: 145g | Fat: 98g | Carbs: 142g
2.) Second week of the plan :
To access the next three weeks of the menu and the full 4-week plan, join us in the GetFIT App. In the app, you don’t just get the complete meal plan — we also calculate a personalized calorie target tailored precisely to your body’s needs.
You can track your calorie intake, as well as your protein, fat, and carbohydrate consumption. Hundreds of recipes, meal plans, workout programs, and e-books are available to you. As a new user, you can try it for free.
If you’re already a premium member, scroll down and check out the other weeks below this text!
Lose weight, build muscle with GetFIT App!
Day 1
Breakfast: Quark Pancakes with Fruit
- 100g low-fat quark
- 2 eggs
- 30g ground rolled oats
- 100g strawberries
- 10g honey
- Cinnamon
Mix the quark with the eggs and ground oats, fry into small pancakes. Serve with strawberries and honey.
Macros: 400 kcal | 34g Protein | 12g Fat | 40g Carbs
Morning Snack: Low-Fat Quark with Walnuts
- 150g low-fat quark
- 15g walnuts
- 1/2 apple (60g)
- Cinnamon
Mix the quark with the diced apple, sprinkle with walnuts and cinnamon.
Macros: 220 kcal | 22g Protein | 8g Fat | 16g Carbs
Lunch: Thai Chicken Stir-fry with Jasmine Rice
- 160g chicken breast
- 70g jasmine rice (dry weight)
- 100g broccoli
- 80g bell pepper
- 60g zucchini
- 1 tablespoon soy sauce
- 1 tablespoon olive oil
- Ginger, garlic, chili
Stir-fry the chicken breast in a wok with olive oil, add the vegetables and soy sauce, stir-fry for another 5 minutes. Cook the rice separately.
Macros: 540 kcal | 48g Protein | 10g Fat | 62g Carbs
Afternoon Snack: Raspberry Protein Smoothie
Macros: 200 kcal | 22g Protein | 2g Fat | 24g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Salmon with Sweet Potato and Asparagus
Macros: 420 kcal | 32g Protein | 14g Fat | 40g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 1780 kcal | 158g Protein | 46g Fat | 182g Carbs
Day 2
Breakfast: Egg and Ham Sandwich
Macros: 480 kcal | 36g Protein | 24g Fat | 32g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Banana Protein Shake
Macros: 280 kcal | 26g Protein | 4g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Chicken Breast with Brown Rice and Vegetables
Macros: 520 kcal | 48g Protein | 10g Fat | 58g Carbs
(You had this on Day 1 of the first week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit
Macros: 280 kcal | 14g Protein | 12g Fat | 30g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Tuna Pasta with Vegetables
Macros: 480 kcal | 44g Protein | 10g Fat | 56g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 2040 kcal | 168g Protein | 60g Fat | 210g Carbs
Day 3
Breakfast: Protein Porridge with Fruit
Macros: 420 kcal | 28g Protein | 10g Fat | 58g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Cottage Cheese with Apple
Macros: 240 kcal | 22g Protein | 6g Fat | 26g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Pork Loin with Brown Rice and Steamed Broccoli
Macros: 540 kcal | 44g Protein | 14g Fat | 60g Carbs
(You had this on Day 4 of the first week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 200 kcal | 22g Protein | 2g Fat | 24g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Turkey Breast with Bulgur and Mediterranean Vegetables
Macros: 460 kcal | 46g Protein | 10g Fat | 48g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1860 kcal | 162g Protein | 42g Fat | 216g Carbs
Day 4
Breakfast: Omelette with Vegetables and Toast
Macros: 380 kcal | 26g Protein | 20g Fat | 24g Carbs
(You had this on Day 3 of the first week of the plan.)
Morning Snack: Low-Fat Quark with Walnuts
Macros: 220 kcal | 22g Protein | 8g Fat | 16g Carbs
(You had this on Day 1 of the second week of the plan.)
Lunch: Thai Chicken Stir-fry with Jasmine Rice
Macros: 540 kcal | 48g Protein | 10g Fat | 62g Carbs
(You had this on Day 1 of the second week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit
Macros: 280 kcal | 14g Protein | 12g Fat | 30g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Salmon with Sweet Potato and Asparagus
Macros: 420 kcal | 32g Protein | 14g Fat | 40g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 1840 kcal | 142g Protein | 64g Fat | 172g Carbs
Day 5
Breakfast: Quark Pancakes with Fruit
Macros: 400 kcal | 34g Protein | 12g Fat | 40g Carbs
(You had this on Day 1 of the second week of the plan.)
Morning Snack: Banana Protein Shake
Macros: 280 kcal | 26g Protein | 4g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Chicken Breast with Sweet Potato and Green Beans
Macros: 500 kcal | 46g Protein | 10g Fat | 54g Carbs
(You had this on Day 3 of the first week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 200 kcal | 22g Protein | 2g Fat | 24g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Baked Fish with Salad
Macros: 320 kcal | 36g Protein | 12g Fat | 18g Carbs
(You had this on Day 3 of the first week of the plan.)
Daily Total: 1700 kcal | 164g Protein | 40g Fat | 170g Carbs
Day 6
Breakfast: Egg and Ham Sandwich
Macros: 480 kcal | 36g Protein | 24g Fat | 32g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Cottage Cheese with Apple
Macros: 240 kcal | 22g Protein | 6g Fat | 26g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Chicken Breast with Brown Rice and Vegetables
Macros: 520 kcal | 48g Protein | 10g Fat | 58g Carbs
(You had this on Day 1 of the first week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit
Macros: 280 kcal | 14g Protein | 12g Fat | 30g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Tuna Pasta with Vegetables
Macros: 480 kcal | 44g Protein | 10g Fat | 56g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 2000 kcal | 164g Protein | 62g Fat | 202g Carbs
Day 7
Breakfast: Protein Porridge with Fruit
Macros: 420 kcal | 28g Protein | 10g Fat | 58g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Low-Fat Quark with Walnuts
Macros: 220 kcal | 22g Protein | 8g Fat | 16g Carbs
(You had this on Day 1 of the second week of the plan.)
Lunch: Thai Chicken Stir-fry with Jasmine Rice
Macros: 540 kcal | 48g Protein | 10g Fat | 62g Carbs
(You had this on Day 1 of the second week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 200 kcal | 22g Protein | 2g Fat | 24g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Turkey Breast with Bulgur and Mediterranean Vegetables
Macros: 460 kcal | 46g Protein | 10g Fat | 48g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1840 kcal | 166g Protein | 40g Fat | 208g Carbs
3.) Third Week of the Plan :
Day 1
Breakfast: Egg and Ham Sandwich
Macros: 480 kcal | 36g Protein | 24g Fat | 32g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Banana Protein Shake
Macros: 280 kcal | 26g Protein | 4g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Pork Loin with Brown Rice and Steamed Broccoli
Macros: 540 kcal | 44g Protein | 14g Fat | 60g Carbs
(You had this on Day 4 of the first week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit
Macros: 280 kcal | 14g Protein | 12g Fat | 30g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Salmon with Sweet Potato and Asparagus
Macros: 420 kcal | 32g Protein | 14g Fat | 40g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 2000 kcal | 152g Protein | 68g Fat | 196g Carbs
Day 2
Breakfast: Quark Pancakes with Fruit
Macros: 400 kcal | 34g Protein | 12g Fat | 40g Carbs
(You had this on Day 1 of the second week of the plan.)
Morning Snack: Cottage Cheese with Apple
Macros: 240 kcal | 22g Protein | 6g Fat | 26g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Chicken Breast with Sweet Potato and Green Beans
Macros: 500 kcal | 46g Protein | 10g Fat | 54g Carbs
(You had this on Day 3 of the first week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 200 kcal | 22g Protein | 2g Fat | 24g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Tuna Pasta with Vegetables
Macros: 480 kcal | 44g Protein | 10g Fat | 56g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1820 kcal | 168g Protein | 40g Fat | 200g Carbs
Day 3
Breakfast: Omelette with Vegetables and Toast
Macros: 380 kcal | 26g Protein | 20g Fat | 24g Carbs
(You had this on Day 3 of the first week of the plan.)
Morning Snack: Low-Fat Quark with Walnuts
Macros: 220 kcal | 22g Protein | 8g Fat | 16g Carbs
(You had this on Day 1 of the second week of the plan.)
Lunch: Thai Chicken Stir-fry with Jasmine Rice
Macros: 540 kcal | 48g Protein | 10g Fat | 62g Carbs
(You had this on Day 1 of the second week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit
Macros: 280 kcal | 14g Protein | 12g Fat | 30g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Turkey Breast with Bulgur and Mediterranean Vegetables
Macros: 460 kcal | 46g Protein | 10g Fat | 48g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1880 kcal | 156g Protein | 60g Fat | 180g Carbs
Day 4
Breakfast: Protein Porridge with Fruit
Macros: 420 kcal | 28g Protein | 10g Fat | 58g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Banana Protein Shake
Macros: 280 kcal | 26g Protein | 4g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Chicken Breast with Brown Rice and Vegetables
Macros: 520 kcal | 48g Protein | 10g Fat | 58g Carbs
(You had this on Day 1 of the first week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 200 kcal | 22g Protein | 2g Fat | 24g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Salmon with Sweet Potato and Asparagus
Macros: 420 kcal | 32g Protein | 14g Fat | 40g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 1840 kcal | 156g Protein | 40g Fat | 214g Carbs
Day 5
Breakfast: Egg and Ham Sandwich
Macros: 480 kcal | 36g Protein | 24g Fat | 32g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Cottage Cheese with Apple
Macros: 240 kcal | 22g Protein | 6g Fat | 26g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Pork Loin with Brown Rice and Steamed Broccoli
Macros: 540 kcal | 44g Protein | 14g Fat | 60g Carbs
(You had this on Day 4 of the first week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit
Macros: 280 kcal | 14g Protein | 12g Fat | 30g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Baked Fish with Salad
Macros: 320 kcal | 36g Protein | 12g Fat | 18g Carbs
(You had this on Day 3 of the first week of the plan.)
Daily Total: 1860 kcal | 152g Protein | 68g Fat | 166g Carbs
Day 6
Breakfast: Quark Pancakes with Fruit
Macros: 400 kcal | 34g Protein | 12g Fat | 40g Carbs
(You had this on Day 1 of the second week of the plan.)
Morning Snack: Low-Fat Quark with Walnuts
Macros: 220 kcal | 22g Protein | 8g Fat | 16g Carbs
(You had this on Day 1 of the second week of the plan.)
Lunch: Thai Chicken Stir-fry with Jasmine Rice
Macros: 540 kcal | 48g Protein | 10g Fat | 62g Carbs
(You had this on Day 1 of the second week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 200 kcal | 22g Protein | 2g Fat | 24g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Tuna Pasta with Vegetables
Macros: 480 kcal | 44g Protein | 10g Fat | 56g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1840 kcal | 170g Protein | 42g Fat | 198g Carbs
Day 7
Breakfast: Omelette with Vegetables and Toast
Macros: 380 kcal | 26g Protein | 20g Fat | 24g Carbs
(You had this on Day 3 of the first week of the plan.)
Morning Snack: Banana Protein Shake
Macros: 280 kcal | 26g Protein | 4g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Chicken Breast with Sweet Potato and Green Beans
Macros: 500 kcal | 46g Protein | 10g Fat | 54g Carbs
(You had this on Day 3 of the first week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit
Macros: 280 kcal | 14g Protein | 12g Fat | 30g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Turkey Breast with Bulgur and Mediterranean Vegetables
Macros: 460 kcal | 46g Protein | 10g Fat | 48g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1900 kcal | 158g Protein | 56g Fat | 190g Carbs
4.) Fourth week of the Plan
Day 1
Breakfast: Protein Porridge with Fruit
Macros: 420 kcal | 28g Protein | 10g Fat | 58g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Cottage Cheese with Apple
Macros: 240 kcal | 22g Protein | 6g Fat | 26g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Chicken Breast with Brown Rice and Vegetables
Macros: 520 kcal | 48g Protein | 10g Fat | 58g Carbs
(You had this on Day 1 of the first week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 200 kcal | 22g Protein | 2g Fat | 24g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Salmon with Sweet Potato and Asparagus
Macros: 420 kcal | 32g Protein | 14g Fat | 40g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 1800 kcal | 152g Protein | 42g Fat | 206g Carbs
Day 2
Breakfast: Egg and Ham Sandwich
Macros: 480 kcal | 36g Protein | 24g Fat | 32g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Banana Protein Shake
Macros: 280 kcal | 26g Protein | 4g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Pork Loin with Brown Rice and Steamed Broccoli
Macros: 540 kcal | 44g Protein | 14g Fat | 60g Carbs
(You had this on Day 4 of the first week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit
Macros: 280 kcal | 14g Protein | 12g Fat | 30g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Tuna Pasta with Vegetables
Macros: 480 kcal | 44g Protein | 10g Fat | 56g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 2060 kcal | 164g Protein | 64g Fat | 212g Carbs
Day 3
Breakfast: Quark Pancakes with Fruit
Macros: 400 kcal | 34g Protein | 12g Fat | 40g Carbs
(You had this on Day 1 of the second week of the plan.)
Morning Snack: Low-Fat Quark with Walnuts
Macros: 220 kcal | 22g Protein | 8g Fat | 16g Carbs
(You had this on Day 1 of the second week of the plan.)
Lunch: Thai Chicken Stir-fry with Jasmine Rice
Macros: 540 kcal | 48g Protein | 10g Fat | 62g Carbs
(You had this on Day 1 of the second week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 200 kcal | 22g Protein | 2g Fat | 24g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Turkey Breast with Bulgur and Mediterranean Vegetables
Macros: 460 kcal | 46g Protein | 10g Fat | 48g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1820 kcal | 172g Protein | 42g Fat | 190g Carbs
Day 4
Breakfast: Omelette with Vegetables and Toast
Macros: 380 kcal | 26g Protein | 20g Fat | 24g Carbs
(You had this on Day 3 of the first week of the plan.)
Morning Snack: Cottage Cheese with Apple
Macros: 240 kcal | 22g Protein | 6g Fat | 26g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Chicken Breast with Sweet Potato and Green Beans
Macros: 500 kcal | 46g Protein | 10g Fat | 54g Carbs
(You had this on Day 3 of the first week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit
Macros: 280 kcal | 14g Protein | 12g Fat | 30g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Salmon with Sweet Potato and Asparagus
Macros: 420 kcal | 32g Protein | 14g Fat | 40g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 1820 kcal | 140g Protein | 62g Fat | 174g Carbs
Day 5
Breakfast: Protein Porridge with Fruit
Macros: 420 kcal | 28g Protein | 10g Fat | 58g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Banana Protein Shake
Macros: 280 kcal | 26g Protein | 4g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Chicken Breast with Brown Rice and Vegetables
Macros: 520 kcal | 48g Protein | 10g Fat | 58g Carbs
(You had this on Day 1 of the first week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 200 kcal | 22g Protein | 2g Fat | 24g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Baked Fish with Salad
Macros: 320 kcal | 36g Protein | 12g Fat | 18g Carbs
(You had this on Day 3 of the first week of the plan.)
Daily Total: 1740 kcal | 160g Protein | 38g Fat | 192g Carbs
Day 6
Breakfast: Egg and Ham Sandwich
Macros: 480 kcal | 36g Protein | 24g Fat | 32g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Low-Fat Quark with Walnuts
Macros: 220 kcal | 22g Protein | 8g Fat | 16g Carbs
(You had this on Day 1 of the second week of the plan.)
Lunch: Thai Chicken Stir-fry with Jasmine Rice
Macros: 540 kcal | 48g Protein | 10g Fat | 62g Carbs
(You had this on Day 1 of the second week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit
Macros: 280 kcal | 14g Protein | 12g Fat | 30g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Tuna Pasta with Vegetables
Macros: 480 kcal | 44g Protein | 10g Fat | 56g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 2000 kcal | 164g Protein | 64g Fat | 196g Carbs
Day 7
Breakfast: Quark Pancakes with Fruit
Macros: 400 kcal | 34g Protein | 12g Fat | 40g Carbs
(You had this on Day 1 of the second week of the plan.)
Morning Snack: Cottage Cheese with Apple
Macros: 240 kcal | 22g Protein | 6g Fat | 26g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Pork Loin with Brown Rice and Steamed Broccoli
Macros: 540 kcal | 44g Protein | 14g Fat | 60g Carbs
(You had this on Day 4 of the first week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 200 kcal | 22g Protein | 2g Fat | 24g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Turkey Breast with Bulgur and Mediterranean Vegetables
Macros: 460 kcal | 46g Protein | 10g Fat | 48g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 1840 kcal | 168g Protein | 44g Fat | 198g Carbs
Important Note: This 4-week diet recommendation is for informational purposes only and is not equally suitable for everyone. How well this plan fits you depends on your gender, body weight, muscle mass, age, and activity level. (For example, a 32-year-old 80 kg man has completely different caloric needs than a 47-year-old 65 kg woman.)
Calculate how many calories you need with our calorie calculator here in the app – this way you can easily check which diet plan is suitable for you and how many calories you need per day.
Always make sure you don't end up in too large a calorie deficit or surplus, don't starve yourself, and don't overeat – neither extreme is healthy.
Your Grocery List for the Month
We’re leaving the full monthly shopping list for this meal plan here as a preview – join our app now and get access to the previous 3 weeks of the diet as well! Lose fat, build muscle, and reach your goal without suffering!
Shopping List for the 1900 Calorie Diet (for 4 Weeks)
Dairy Products and Eggs
- 70 eggs
- 2 kg low-fat quark
- 1.2 kg Greek yogurt (10% fat)
- 1 kg cottage cheese
- 1.5 liters almond milk
Meat and Fish
- 3.5 kg chicken breast fillet
- 1.2 kg turkey breast
- 1 kg pork loin
- 1 kg salmon fillet
- 800g canned tuna (in water)
- 600g white fish fillet (cod or tilapia)
- 500g ham
Grains and Bakery Items
- 1 kg rolled oats
- 1.2 kg brown rice
- 800g jasmine rice
- 600g bulgur
- 800g whole wheat pasta
- 2 loaves whole wheat bread (or more, depending on freshness)
Protein Powder
- 1 kg protein powder (vanilla or chocolate)
Vegetables
- 2 kg broccoli
- 1.5 kg green beans
- 1.5 kg zucchini
- 1 kg bell peppers (mixed)
- 1.5 kg carrots
- 600g mushrooms (button mushrooms)
- 1 kg cherry tomatoes
- 1 kg spinach (fresh or frozen)
- 800g eggplant
- 800g green asparagus
- 600g iceberg lettuce
- 500g cucumber
- 10 onions
- 3 heads of garlic
Fruits
- 15 bananas
- 8 apples
- 600g blueberries (frozen is fine)
- 600g strawberries (frozen is fine)
- 600g raspberries (frozen)
- 3 lemons
Nuts, Seeds, and Other
- 400g almonds
- 400g walnuts
- 200g honey
- 200g canned corn
Oils and Sauces
- 800 ml olive oil
- 200 ml soy sauce
- Balsamic vinegar
Spices
- Salt, pepper
- Garlic powder
- Paprika powder
- Rosemary
- Dill
- Oregano
- Basil
- Cinnamon
- Ginger
- Chili
In Summary - Why is this diet effective?
Specifics of the 1900 Calorie Diet: Who Is It Recommended For and Why?
Congratulations if you have completed this 4-week diet plan! This 1900-calorie high-protein program is an excellent foundation for weight loss, but it's important to understand that there is no diet that works the same for everyone.
Why is this?
Because every person has different daily caloric needs. This depends on your body type, your weight, your muscle mass, your age, your gender, and your goals. Two people with the same body weight can require completely different amounts of calories.
Examples of the Differences:
Let's take, for example, a 30-year-old woman who weighs 70 kg (154 lbs), is 165 cm (5'5") tall, exercises 3 times a week, and wants to lose weight. Her daily caloric need for weight loss would be approximately 1600-1800 kcal. If she follows this 1900-calorie diet, she will lose weight slowly or not at all because this is more calories than she needs.
On the other hand, let's consider a 35-year-old man who weighs 85 kg (187 lbs), is 180 cm (5'11") tall, is active in sports (4-5 workouts per week), and also wants to lose weight. In his case, his daily energy needs could be as high as 2600-2800 kcal. If he follows this 1900-calorie plan, he will be in a healthy calorie deficit (about 700-900 kcal deficit), which results in effective weight loss, while the high protein content preserves muscle mass.
Or take a third example: a 25-year-old woman with a slender build, who weighs 55 kg (121 lbs), is 168 cm (5'6") tall, and wants to build muscle mass. In her case, she needs a calorie surplus, perhaps 2200-2400 kcal per day, to build muscle. This 1900-calorie plan would likely be too little for optimal muscle building.
This diet may contain too many or too few calories for you, depending on who you are and what your goal is. For smaller, less active women, this amount of calories may be too much for weight loss, while for larger, active men, it can provide an adequate calorie deficit.
Therefore, we recommend calculating your precise daily calorie goal with the GetFIT App.
By completing a short quiz, you will receive your personalized daily calorie and protein goal, set precisely according to your body and goals. The quiz is very quick, and based on your answers, you will immediately see how much you should eat each day to achieve your goal.
The GetFIT App not only helps determine your calorie goal but also has many other features: hundreds of high-protein recipes, easy calorie tracking with your Food Diary, varied diet plans, workout programs, and much more.
A Few Extra Tips for Successful Weight Loss:
- Track your calorie intake precisely: Use our app to see exactly how much you are eating. Precise calorie tracking is essential for successful weight loss.
- Drink enough water: 2-3 liters of water per day is essential. Water helps with metabolism, reduces hunger pangs, and improves your overall well-being.
- Get enough sleep: A minimum of 7-8 hours of sleep is mandatory. Sleep deprivation increases stress hormone levels, intensifies hunger, and slows down weight loss.
- Be patient: Sustainable weight loss is 0.5-1 kg (1-2.2 lbs) per week. If you are losing weight faster than this, you are in too large a deficit, which can lead to muscle loss.
- Exercise regularly: This diet brings results on its own, but combined with regular exercise, it will be much more effective.
This diet is an excellent starting point, but the sustainable, long-term solution is following personalized calorie and macro goals. Start working on your own customized plan with the GetFIT App and achieve lasting results!
