1500 Calorie
High-Protein diet and meal plan
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Example 1500 calorie
high-protein diet plan
Example 1500 Calorie High-Protein Meal Plan
146.8g Carbs
33.8g Fat
157.3g Protein
Breakfast
424.6 Calories |
18.8g Carbs |
17.5g Fat |
47.1g Protein
1
serving
Tasty Turkey & Spinach Omelet
424.6 Calories |
18.8g Carbs |
17.5g Fat |
47.1g Protein
|
Tasty Turkey & Spinach Omelet
scaled to 1 serving
1/2 cup, chopped
Onions
1/2 cup diced
Mushrooms
3 oz
Deli cut turkey
12 tbsp
Egg white
1 large
Egg
1/4 cup, shredded
Cheddar cheese
1 cup
Spinach
|
Tasty Turkey & Spinach Omelet
Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside.
Mix the egg and egg whites in a bowl and pour the mixture into the pan.
After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry.
Place the cheese in the middle of the omelet and spread the turkey mixture and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over.
Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
549.3 Calories |
57.1g Carbs |
6.9g Fat |
64.7g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
1
serving
Cottage Cheese & Strawberries
189.3 Calories |
12.5g Carbs |
2.6g Fat |
28.6g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
Cottage Cheese & Strawberries
scaled to 1 serving
1/2 cup, sliced
Strawberries
1 cup,
Cottage cheese
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Cottage Cheese & Strawberries
Mix cottage cheese with sliced strawberries and serve.
|
Dinner
552.4 Calories |
70.9g Carbs |
9.4g Fat |
45.4g Protein
1
serving
Black Beans and Rice
310.4 Calories |
56.2g Carbs |
3.6g Fat |
13.4g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Black Beans and Rice
scaled to 1 serving
0.6 tsp
Olive oil
0.2 large
Onions
1/8 cloves, minced
Garlic
2.4 tbsp
White rice
0.3 cup
Vegetable Broth
0.2 tsp, ground
Cumin
0.7 cup
Canned black beans
1/16 tsp
Cayenne pepper
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Black Beans and Rice
Use canned, drained black beans or cook beforehand. Chop onions and garlic.
In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the rice and saute for 2 minutes.
Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes. Add the spices and black beans.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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