3320 Calorie
High-Protein diet and meal plan
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Example 3320 calorie
high-protein diet plan
Example 3320 Calorie High-Protein Meal Plan
300.5g Carbs
93.5g Fat
345.6g Protein
Breakfast
1154.1 Calories |
112.5g Carbs |
34.0g Fat |
108.6g Protein
2
shake
Oatmeal banana protein shake
1092.6 Calories |
97.1g Carbs |
33.9g Fat |
107.3g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Oatmeal banana protein shake
scaled to 2 shake
1 cup
Oatmeal
120 grams
Whey protein powder
1 medium
Banana
2 tbsp
Flaxseed oil
3 cup
Water
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Oatmeal banana protein shake
Add everything to a blender with 1 tbsp of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
|
Lunch
1078.7 Calories |
128.2g Carbs |
17.2g Fat |
107.0g Protein
2
sandwich
Barbecue tuna sandwich
720.0 Calories |
89.1g Carbs |
8.7g Fat |
72.4g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
1
serving
Cottage Cheese & Apricots
241.1 Calories |
26.5g Carbs |
2.5g Fat |
29.1g Protein
|
Barbecue tuna sandwich
scaled to 2 sandwich
2 roll
Hamburger bun
2 can
Tuna
8 tbsp
Barbecue sauce
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
Cottage Cheese & Apricots
scaled to 1 serving
1/4 cup, halves
Apricots, dried
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.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
|
Dinner
1155.1 Calories |
59.8g Carbs |
42.2g Fat |
130.0g Protein
2
breast
Herb-Parmesan Chicken Breast
901.0 Calories |
8.8g Carbs |
39.3g Fat |
121.4g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g Protein
2
serving
Salt & Vinegar Popcorn
247.6 Calories |
49.8g Carbs |
2.9g Fat |
8.3g Protein
|
Herb-Parmesan Chicken Breast
scaled to 2 breast
1/2 cloves, minced
Garlic
1/2 tsp
Lemon peel
1/4 cup
Parsley
2 breast
Chicken breast
1/2 dash
Salt
1/2 dash
Pepper
1/2 tbsp
Butter
1/2 tbsp
Vegetable oil
1/4 cup
Chicken broth
1/2 cup
Parmesan cheese
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
Salt & Vinegar Popcorn
scaled to 2 serving
8 cup
Popcorn
8 tablespoon
Malt Vinegar
2 tsp
Salt
|
Herb-Parmesan Chicken Breast
Place lemon zest, garlic and parsley on a cutting board. Gather and chop repeatedly until mixture resembles coarse sand. Set aside.
Place chicken between 2 sheets of waxed paper and pound flat with a rolling pin. Season with salt and pepper.
Melt butter in a large skillet with oil over medium-high heat. Add chicken; cook until browned, 2 to 3 minutes per side. Transfer to a plate and cover loosely with foil to keep warm.
Pour off fat from skillet and add broth. Increase heat to high and bring to a boil, stirring to pick up browned bits. Boil until liquid has thickened and reduced to 2 Tbsp., about 2 minutes.
Return chicken to skillet; top with cheese. Reduce heat to medium and cover. Heat until cheese is melted and chicken is cooked through, 3 minutes. Transfer to plates and drizzle with juices from skillet. Sprinkle with lemon-garlic mixture.
Salt & Vinegar Popcorn
Put 1/4 cups of unpopped kernels in airpopper. Pop them up using your airpopper.
Put malt vinegar into a clean spray bottle and spritz all over popcorn. Finish with a dash of salt and serve!
|