1250 Calorie High Protein Meal Plan for Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the High Protein diet, designed to help build muscle strength and improve satiety, featuring quality protein sources for optimal health and performance.
Looking to lose weight with a 1250 calorie meal plan? For those focusing on a high-protein diet, this calorie target can support your goals by providing nutrient-dense meals that prioritize protein intake. Our planner is designed to help you reach your weight loss goals by providing balanced, nutrient-dense meals that keep you satisfied.
Today's Meal Plan
Breakfast
Ham and Veggie Omelet
1 serving
Apple
1 apple
Lunch
Strawberry Banana Protein Shake
1 serving
Brussels Sprout Slaw
1 serving
Dinner
Baked Pistachio Crusted Tilapia
1 serving
Edamame Sesame Bowl
1 serving
Example Seven Day Plan
Here's a sample High Protein meal plan with daily averages of 1238 Calories, 95g protein, 54g fat, and 101g carbs (80g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
Peanut Butter Protein Oats 1 serving
Lunch
Almonds and Blueberries Yogurt Snack 1 serving
Mediterranean Salad 1 serving
Dinner
Chicken wrap 1 wrap
Easy Spinach and Scallion Salad 1 serving
Snack
Lemon Parmesan Salad 1 salad
Day 2
Breakfast
Cinnamon Protein Oats 1 serving
Bacon 2 strips
Lunch
Simple Lemon Pepper Tuna 0.5 serving
Lettuce Cucumber Walnut Salad 1 serving
Dinner
Chicken Fajitas 1 serving
Garlic Spinach 0.5 serving
Snack
Almonds 1 ounce
Day 3
Breakfast
Protein Greek Yogurt and Fruit Salad 1 serving
Buttered Toast 1 slice
Lunch
Post-Workout Banana Protein Smoothie 1 serving
Green salad 1 serving
Dinner
Chicken and Ranch Wrap 1 wrap
Spinach Tomato Salad 1 serving
Snack
Lemon Parmesan Salad 1 salad
Day 4
Breakfast
Basic Egg White Omelet 1 serving
Cinnamon Apple and Honey Toast 1 slice
Lunch
Honey Avocado Smoothie 1 serving
Lebanese Tomato and Onion Salad 0.5 serving
Dinner
Chicken Cabbage Salad 1 serving
Sautéed Garlic Spinach 1 serving
Snack
Nonfat greek yogurt 1 cup
Day 5
Breakfast
Avocado & Tomato Toast 1 serving
Nonfat yogurt 1 bowl
Lunch
Strawberry Almond Trim Smoothie 1 serving
Balsamic Arugula Salad 0.5 serving
Dinner
Chicken Wraps 1 rollup
Green salad 0.5 serving
Snack
Almonds 1 ounce
Day 6
Breakfast
Basic Egg White Omelet 1 serving
Cinnamon Apple and Honey Toast 1 slice
Lunch
Honey Avocado Smoothie 1 serving
Lebanese Tomato and Onion Salad 0.5 serving
Dinner
Seafood Cakes 1 serving
Spinach Tomato Salad 0.5 serving
Snack
Nonfat greek yogurt 1 cup
Day 7
Breakfast
Peanut Butter Protein Oats 1 serving
Lunch
Yogurt with Avocado & Basil 1 serving
Sliced bell pepper 1 pepper
Dinner
Chicken Fajitas 1 serving
Mediterranean Salad 0.5 serving
Snack
Tomato Basil Layered Salad 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
Paleo Emulates ancient diet with whole foods, free of processed items and grains
Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more