630 Calorie
High-Protein diet and meal plan
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Example 630 calorie
high-protein diet plan
Example 630 Calorie High-Protein Meal Plan
63.9g Carbs
10.6g Fat
71.1g Protein
Breakfast
211.9 Calories |
37.0g Carbs |
1.3g Fat |
14.4g Protein
2
pancakes
Oatmeal banana pancakes
211.9 Calories |
37.0g Carbs |
1.3g Fat |
14.4g Protein
|
Oatmeal banana pancakes
scaled to 2 pancakes
1/2 medium
Banana
1/2 tsp
Baking powder
1/2 spray
Pam cooking spray
3/8 cup
Egg white
3/4 tsp
Vanilla extract
3/8 cup
Oatmeal
|
Oatmeal banana pancakes
Put the quick rolled oats into a food processor and blend until they resemble chunky flour.
Add all other ingredients and blend until pancake batter consistency.
Heat skillet over medium heat. Once warmed, spray with cooking spray. Pour onto skillet in 4 equal parts.
Flip when bubbles form.
|
Lunch
189.3 Calories |
12.5g Carbs |
2.6g Fat |
28.6g Protein
1
serving
Cottage Cheese & Strawberries
189.3 Calories |
12.5g Carbs |
2.6g Fat |
28.6g Protein
|
Cottage Cheese & Strawberries
scaled to 1 serving
1/2 cup, sliced
Strawberries
1 cup,
Cottage cheese
|
Cottage Cheese & Strawberries
Mix cottage cheese with sliced strawberries and serve.
|
Dinner
230.9 Calories |
14.4g Carbs |
6.8g Fat |
28.2g Protein
1
serving
Peachy Keen Chicken
208.8 Calories |
9.6g Carbs |
6.5g Fat |
27.1g Protein
1
medium whole (2-3/5" dia)
(123 g)
Tomatoes
22.1 Calories |
4.8g Carbs |
0.2g Fat |
1.1g Protein
|
Peachy Keen Chicken
scaled to 1 serving
1/2 cup, halves or slices
Peaches
3/8 tsp
Honey
1 half breast
Chicken breast
3/4 tsp
Olive oil
1/4 dash
Pepper
1/4 dash
Salt
Tomatoes
1
medium whole (2-3/5" dia)
Tomatoes
|
Peachy Keen Chicken
Drain the peaches of syrup (1 can per 4 servings). Place the peaches in a food processor and process to a smooth puree. Add the oil and honey and process briefly to blend; transfer to a large resealable plastic bag.
Add the chicken pieces and close, squeezing out the air. Chill for 15 minutes (or you can do it the day before).
Prepare the grill (gas grill at medium; charcoal grill arranged for indirect heat), heat a grill pan over medium heat, or preheat the broiler.
Remove the chicken pieces from the bag and place on a plate. Season lightly with salt and pepper and transfer to the grill.
Cover and cook until charred underneath, 4 to 5 minutes. Turn and cook until charred and firm when poked with a finger, 4 to 5 minutes more.
|