1000 Calorie
High-Protein diet and meal plan
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Example 1000 calorie
high-protein diet plan
Example 1000 Calorie High-Protein Meal Plan
70.4g Carbs
36.1g Fat
95.9g Protein
Breakfast
298.0 Calories |
17.9g Carbs |
19.2g Fat |
15.0g Protein
1
serving
Simple Spinach Scramble
251.9 Calories |
6.8g Carbs |
18.7g Fat |
14.1g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Simple Spinach Scramble
scaled to 1 serving
2 tsp
Olive oil
1 cup
Spinach
1/4 cup, chopped
Onions
2 ring
Red bell pepper
2 large
Egg
1 dash
Salt
1 dash
Pepper
Strawberries
144
g
Strawberries
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
1
shake
Coconut Milk Protein Shake
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
|
Coconut Milk Protein Shake
scaled to 1 shake
60 grams
Whey protein powder
1 cup
Pure Coconut Milk
2 tbsp
Cocoa
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
|
Dinner
319.7 Calories |
33.5g Carbs |
9.0g Fat |
29.8g Protein
1
serving
Simple Fish Chowder
145.2 Calories |
11.1g Carbs |
1.5g Fat |
22.8g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Simple Fish Chowder
scaled to 1 serving
1 cup
Tomatoes
1 1/2 stalk, medium
Celery
1/2 tsp, ground
Oregano
1/2 tsp, ground
Basil
1 dash
Salt
1 dash
Pepper
4 oz
Cod
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Simple Fish Chowder
Frozen cod or other fish can be used in place of fresh cod.
Slice up the celery, and in a stock pot put the undrained tomatoes, celery, oregano, basil, salt and pepper. Bring to a boil over medium heat.
Place the fish fillets in the pot. Reduce the heat and cook for 5-10 minutes, or 10-15 if using frozen fillets. Continue cooking until the fish is opaque and flaky and the mixture is heated throughout. Optionally, thin the mixture with water.
Carrots with Hummus
Dip carrots into hummus, eat.
|