1580 Calorie
High-Protein diet and meal plan
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Example 1580 calorie
high-protein diet plan
Example 1580 Calorie High-Protein Meal Plan
138.3g Carbs
29.4g Fat
151.0g Protein
Breakfast
275.3 Calories |
18.8g Carbs |
8.4g Fat |
30.7g Protein
1
serving
Corned Beef Hash Cakes
133.7 Calories |
10.2g Carbs |
7.4g Fat |
6.3g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Corned Beef Hash Cakes
scaled to 1 serving
3/8 tsp
Vegetable oil
1/8 small
Onions
1/4 cup
Mashed potatoes
1/8 dash
Salt
1/8 dash
Pepper
1 oz
Cured beef, corned beef
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Corned Beef Hash Cakes
Heat oil in a large skillet over medium heat. Fry onion in oil until translucent. Transfer to a medium bowl, and mix with mashed potatoes and corned beef. Season with salt and pepper. Form into 8 patties. Fry patties in the skillet over medium-high heat until golden brown on both sides.
|
Lunch
454.3 Calories |
83.8g Carbs |
2.4g Fat |
29.0g Protein
1
smoothie
Tropical protein smoothie
424.8 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
1
large (7-1/4" to 8-/1/2" long)
(72 g)
Carrots
29.5 Calories |
6.9g Carbs |
0.2g Fat |
0.7g Protein
|
Tropical protein smoothie
scaled to 1 smoothie
1 1/2 cup
Orange juice
1 medium
Banana
1 scoop
Whey protein powder
1/2 cup, halves
Strawberries
6 cube
Ice cubes
Carrots
1
large (7-1/4" to 8-/1/2" long)
Carrots
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
|
Dinner
687.5 Calories |
35.6g Carbs |
18.7g Fat |
91.2g Protein
1
serving
Maple Glazed Salmon
308.9 Calories |
10.6g Carbs |
13.5g Fat |
34.1g Protein
2
serving
Cottage Cheese & Strawberries
378.6 Calories |
25.0g Carbs |
5.1g Fat |
57.1g Protein
|
Maple Glazed Salmon
scaled to 1 serving
1/2 tbsp
Maple syrups
1/2 tbsp
Hoisin sauce
1/2 tsp
Dijon mustard
1/8 tsp
Pepper
6 oz
Atlantic salmon
1/2 tsp
Vegetable oil
Cottage Cheese & Strawberries
scaled to 2 serving
1 cup, sliced
Strawberries
2 cup,
Cottage cheese
|
Maple Glazed Salmon
Preheat broiler.
Combine first 4 ingredients in a small bowl; stir with a whisk.
Place salmon, skin side down, on a broiler pan coated with oil. Brush with maple mixture. Broil 10 to 12 minutes or until fish flakes easily when tested with a fork, brushing with maple mixture after 5 minutes and again after 10 minutes.
Cottage Cheese & Strawberries
Mix cottage cheese with sliced strawberries and serve.
|