1010 Calorie High-Protein diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 1010 calorie high-protein diet plan

Example 1010 Calorie High-Protein Meal Plan

103.0g Carbs 22.2g Fat 95.4g Protein

Meal Summary	Ingredients	Directions
Breakfast 360.6 Calories \| 31.9g Carbs \| 14.9g Fat \| 25.2g Protein 1 serving Salmon & Potato Scramble 299.0 Calories \| 16.5g Carbs \| 14.8g Fat \| 24.0g Protein 1 fruit (131 g) Oranges 61.6 Calories \| 15.4g Carbs \| 0.2g Fat \| 1.2g Protein	Salmon & Potato Scramble scaled to 1 serving 2 2/3 oz Atlantic salmon 1 tsp Olive oil 1/16 tsp Pepper 1/2 Potato small Potato 1 extra large Egg 1/16 tsp Salt 3/16 medium Red bell pepper 7/8 tbsp Water 3/16 tsp Old bay seasoning Oranges 1 fruit Oranges	Salmon & Potato Scramble Thaw salmon, if frozen. Rinse salmon; pat dry with paper towels. Measure thickness of fish. Cut into six serving size pieces; brush with 2 teaspoons of the oil and sprinkle with Old Bay seasoning. Place on the greased rack of a broiler pan. Broil 4 to 6 minutes per 1/2-inch of thickness or until fish begins to flake when tested with a fork, turning once halfway through broiling. In a very large skillet heat remaining oil over medium-high heat. Add potatoes. Cook, covered, about 10 minutes or until potatoes are tender and golden brown, stirring occasionally. Reduce heat to medium. In a medium bowl whisk together eggs, water, salt and pepper; add to skillet along with sweet pepper. Cook, uncovered, over medium heat without stirring until mixture begins to set on the bottom and around edges. With a spatula or a large spoon, lift and fold partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking and folding over medium heat for 2 to 3 minutes or until egg mixture is cooked through but is still glossy and moist. Divide potato mixture among serving plates; top each with a salmon portion.
Lunch 334.5 Calories \| 39.4g Carbs \| 3.2g Fat \| 38.9g Protein 1 serving Mexican Cottage Cheese Salad 334.5 Calories \| 39.4g Carbs \| 3.2g Fat \| 38.9g Protein	Mexican Cottage Cheese Salad scaled to 1 serving 1 cup Cottage cheese 1/2 cup Salsa 1/2 cup Canned black beans 2 cup shredded Lettuce	Mexican Cottage Cheese Salad Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Dinner 289.4 Calories \| 31.7g Carbs \| 4.0g Fat \| 31.3g Protein 1 serving Teriyaki Garlic Chicken 189.4 Calories \| 8.6g Carbs \| 3.4g Fat \| 29.1g Protein 1 cup Tomato Soup 100.0 Calories \| 23.0g Carbs \| 0.7g Fat \| 2.2g Protein	Teriyaki Garlic Chicken scaled to 1 serving 2 1/16 tbsp Italian dressing 2 tbsp Teriyaki sauce 1/2 cloves, minced Garlic 1 breast fillet Chicken breast Tomato Soup scaled to 1 cup 1/2 can Tomato soup 1/2 cup Water	Teriyaki Garlic Chicken In a bowl, add the Italian dressing, teriyaki sauce and minced garlic; stir to combine. Add the chicken breast halves; cover and marinate in the refrigerator overnight. Grill over hot coals for approximately 10 minutes on each side or until juices run clear. Tomato Soup Mix together condensed soup and an equal volume of water (use the empty can to measure). Microwave for about 3 minutes, and then eat. If your diet permits, use milk instead of water for a creamier soup, just remember to track those calories :)

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