High-Protein Diet Plan: 200g Protein & 1,900 Calories for Lean Muscle

If you’re looking to build lean muscle, preserve strength while cutting fat, or simply keep your energy steady throughout the day, a high-protein diet can be a game-changer. Here’s a carefully crafted one-day meal plan that delivers 200 grams of protein within 1,900 calories — perfect for those seeking a lean yet powerful nutrition strategy.

Why 200g of Protein?

Protein is the building block of muscle, aids recovery after workouts, and helps keep you feeling full for longer. Consuming 200g ensures that your body gets enough amino acids to support muscle repair and growth, especially if you’re active.

One-Day Meal Plan Meal 1: Breakfast (7:30 AM)

High-Protein Scramble

• 200g egg whites (100 kcal, 21g protein)

• 2 whole eggs (140 kcal, 12g protein)

• 50g spinach (12 kcal, 1g protein)

• 1 tsp olive oil (40 kcal, 0g protein)

• 1 slice wholegrain bread (70 kcal, 3g protein)

Meal Total: 362 kcal | 37g protein

Meal 2: Mid-Morning Snack (10:00 AM)

Protein Shake + Almond Butter

• 1 scoop whey protein isolate (110 kcal, 25g protein)

• 200ml unsweetened almond milk (30 kcal, 1g protein)

• 5g almond butter (33 kcal, 1g protein)

Meal Total: 173 kcal | 27g protein

Meal 3: Lunch (1:00 PM)

Grilled Chicken Bowl

• 150g grilled chicken breast (248 kcal, 46g protein)

• 100g steamed broccoli (35 kcal, 3g protein)

• 50g quinoa (cooked) (70 kcal, 2g protein)

• 1 tsp olive oil (40 kcal, 0g protein)

Meal Total: 393 kcal | 51g protein

Meal 4: Evening Snack (4:00 PM)

Greek Yogurt + Berries

• 200g fat-free Greek yogurt (120 kcal, 20g protein)

• 50g blueberries (29 kcal, 0g protein)

Meal Total: 149 kcal | 20g protein

Meal 5: Dinner (7:00 PM)

Salmon with Asparagus

• 120g salmon (206 kcal, 25g protein)

• 100g asparagus (20 kcal, 2g protein)

• 1 tsp olive oil (40 kcal, 0g protein)

Meal Total: 266 kcal | 27g protein

Meal 6: Pre-Bed Snack (9:00 PM)

Casein Shake

• 1 scoop casein protein (120 kcal, 24g protein)

• 150ml water (0 kcal, 0g protein)

Meal Total: 120 kcal | 24g protein

Daily Totals

• Calories: ~1,900 kcal

• Protein: ~200g

• Carbs: ~115g

• Fat: ~60g

Tips for Success

• Drink at least 2–3 liters of water daily.

• Adjust carbs/fats slightly if you need more energy.

• Use herbs and spices for flavor without adding calories.

• Keep protein sources lean to hit targets without overshooting calories.

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