690 Calorie High Protein Meal Plan for Rapid 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.
If you're looking for a 690 calorie meal plan to support rapid weight loss, it's important to approach it with careful consideration. Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner is designed to mock up balanced, nutrient-dense meals even within strict calorie limits, but it's important to do so safely.
Important Considerations:
- Consult with a healthcare provider: Before starting a 690 calorie diet, consult with a healthcare professional to ensure it's safe for you.
- Focus on nutrient density: With fewer calories, it's crucial to maximize the nutritional value of every meal.
- Monitor your health: Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues if not carefully managed.
Today's Meal Plan
Breakfast
Cinnamon Blueberry Yogurt Smoothie
1 serving
Lunch
Grown-Up PB&J Toast
1 servings
Dinner
Black Bean and Bacon Soup
1 serving
Spinach, Lemon, and Shrimp Salad
1 serving
Example Seven Day Plan
Here's a sample High Protein meal plan with daily averages of 687 Calories, 53g protein, 31g fat, and 54g carbs (39g 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
Brie cheese on bread 1 serving
Lunch
Very Green Veggie Protein Smoothie 1 serving
Balsamic Arugula Salad 1 serving
Dinner
Flank Steak and Tomatoes 1 serving
Easy Steamed Green Beans 0.5 serving
Snack
Carrots 1 cup
Day 2
Breakfast
Avocado & Tomato Toast 1 serving
Lunch
Yogurt with Papaya 1 serving
Dinner
Cilantro Turkey Burgers 1 patty
Green salad 0.5 serving
Snack
Cucumber Avocado Salad 1 serving
Day 3
Breakfast
Yogurt & Strawberries 1 serving
Lunch
Very Green Veggie Protein Smoothie 1 serving
Sliced bell pepper 1 pepper
Dinner
Balsamic Sautéed Spinach 1 serving
Snack
Cheesy Cucumber and Tomato Skewers 1 serving
Day 4
Breakfast
Morning Salmon Salad 1 toast slice
Lunch
Tarragon and Dijon Chicken Salad 1 serving
Carrots 1 cup
Dinner
Blackened Catfish 1 serving
Lebanese Fresh Thyme Tomato Salad 0.5 serving
Snack
Crustless Cucumber Sandwich 1 serving
Day 5
Breakfast
Toast with Tomato and Hummus 1 serving
Lunch
Very Green Veggie Protein Smoothie 1 serving
Balsamic Arugula Salad 0.5 serving
Dinner
Flank Steak and Tomatoes 1 serving
Easy Steamed Green Beans 0.5 serving
Snack
Bell Pepper and Hummus Snack 1 serving
Day 6
Breakfast
Toast with Tomato, Onion, & Hummus 1 serving
Lunch
Nonfat yogurt 0.5 bowl
Dinner
Scallion Crusted Salmon 0.5 serving
Snack
Tuna and Hummus 1 serving
Day 7
Breakfast
Toast with Tomato and Hummus 1 serving
Lunch
Very Green Veggie Protein Smoothie 1 serving
Strawberries 1 cup
Dinner
Cilantro Turkey Burgers 1 patty
Balsamic Arugula Salad 0.5 serving
Snack
Cherry Tomatoes with Goat Cheese 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