2970 Calorie
High-Protein diet and meal plan
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Example 2970 calorie
high-protein diet plan
Example 2970 Calorie High-Protein Meal Plan
229.6g Carbs
92.1g Fat
290.5g Protein
Breakfast
719.3 Calories |
79.2g Carbs |
29.2g Fat |
37.8g Protein
2
serving
Zucchini Frittata
401.2 Calories |
13.2g Carbs |
24.7g Fat |
30.9g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
|
Zucchini Frittata
scaled to 2 serving
1/2 cup, chopped
Onions
1 cup, chopped
Zucchini
2 spray
Pam cooking spray
4 large
Egg
2 dash
Salt
2 dash
Pepper
2 tbsp, shredded
Cheddar cheese
Natural granola with raisins
82
g
Natural granola with raisins
|
Zucchini Frittata
Preheat the oven to 350F.
Coat an 8-inch oven-proof skillet in cooking spray and place over medium heat. Add the onion and zucchini and saut for 2-3 minutes.
In a large mixing bowl, whisk together the eggs. Pour over the top of vegetables, sprinkle with salt and pepper. Cook until almost set, about 6-7 minutes.
Sprinkle the cheese on top and transfer to the oven. Bake for 4-5 minutes or until the cheese is melted.
|
Lunch
1109.8 Calories |
85.3g Carbs |
18.2g Fat |
149.9g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
2
serving
Yogurt & Honeydew Melon
389.8 Calories |
47.3g Carbs |
2.2g Fat |
48.0g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
120 grams
Whey protein powder
2 cup
Pure Coconut Milk
4 tbsp
Cocoa
Yogurt & Honeydew Melon
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, diced
Melons
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Yogurt & Honeydew Melon
Cut the honeydew into pieces and mix with yogurt. Enjoy!
|
Dinner
1051.4 Calories |
65.0g Carbs |
44.8g Fat |
102.8g Protein
2
serving
Citrus Broiled Alaska Salmon
736.1 Calories |
22.8g Carbs |
29.1g Fat |
91.9g Protein
1
serving
Fried Corn and Onions
189.9 Calories |
30.5g Carbs |
7.7g Fat |
5.2g Protein
1
serving
Kale Chips
125.3 Calories |
11.7g Carbs |
8.0g Fat |
5.7g Protein
|
Citrus Broiled Alaska Salmon
scaled to 2 serving
1 large
Oranges
16 oz
Atlantic salmon
1/2 tsp
Red wine vinegar
1/8 cup chopped
Onions
1/2 tsp
Pepper
Fried Corn and Onions
scaled to 1 serving
1 ear, large yields
Corn
1/2 tbsp
Butter
1/4 cup, chopped
Onions
1/4 dash
Salt
1/4 dash
Pepper
Kale Chips
scaled to 1 serving
2 cup, chopped
Kale
1/2 tbsp
Olive oil
1/8 tsp
Salt
|
Citrus Broiled Alaska Salmon
Preheat the oven's broiler.
Slice, peel, and pith oranges; slice crosswise into 1/4 inch rounds. Season fillets with salt. Place salmon fillets on broiling pan.
Place the pan of fillets 4 to 6 inches from heat. Cook for 15 minutes under the preheated broiler, or 10 minutes per inch of thickness. Remove from broiler just before they are cooked through. Sprinkle with vinegar. Arrange orange rounds on top. Sprinkle with green onions and cracked black pepper. Broil 1 minute longer.
Fried Corn and Onions
Cut corn kernels from cob. Melt butter in a medium skillet over medium heat. Saute corn kernels just until tender, then mix in onion. Continue to saute until onion is just beginning to turn crispy. Season with salt and pepper. Enjoy warm or cold.
Kale Chips
Preheat oven to 350 degrees F.
Remove center ribs and stems from kale if present. Tear kale leaves into 3 to 4 inch pieces.
Toss kale leaves in olive oil and salt. Spread on baking sheet coated with cooking spray.
Bake for 12-15 minutes at 350 degrees F until browned around edges and crisp. Enjoy!
|