1100 Calorie
High-Protein diet and meal plan
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Example 1100 calorie
high-protein diet plan
Example 1100 Calorie High-Protein Meal Plan
111.5g Carbs
20.9g Fat
123.9g Protein
Breakfast
317.4 Calories |
48.2g Carbs |
2.2g Fat |
30.2g Protein
1
bowl
Oatmeal and peaches
175.8 Calories |
39.6g Carbs |
1.3g Fat |
5.7g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Oatmeal and peaches
scaled to 1 bowl
1/2 cup
Water
1/2 cup slices
Peaches
1/2 cup
Oatmeal
1 tsp brownulated
Brown sugar
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Oatmeal and peaches
Puree the peaches. Mix together with water and oats. Optionally, use milk instead of water for a creamier taste.
Microwave for 45 seconds, stir, then microwave for 30 more seconds. Sprinkle with brown sugar and eat.
|
Lunch
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
|
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.
|
Dinner
442.9 Calories |
18.7g Carbs |
14.3g Fat |
57.5g Protein
1
serving
Easy Parmesan Crusted Chicken
253.6 Calories |
6.2g Carbs |
11.7g Fat |
29.0g Protein
1
serving
Cottage Cheese & Strawberries
189.3 Calories |
12.5g Carbs |
2.6g Fat |
28.6g Protein
|
Easy Parmesan Crusted Chicken
scaled to 1 serving
2 tbsp
Light mayonnaise
1 1/4 tbsp
Parmesan cheese
1 half breast
Chicken breast
1/2 tbsp
Bread crumbs
Cottage Cheese & Strawberries
scaled to 1 serving
1/2 cup, sliced
Strawberries
1 cup,
Cottage cheese
|
Easy Parmesan Crusted Chicken
Preheat oven to 425 degrees F.
Combine mayonnaise with cheese in medium bowl. Arrange chicken on baking sheet. Evenly top with mayonnaise mixture, then sprinkle with bread crumbs.
Bake 20 minutes or until chicken is thoroughly cooked.
Cottage Cheese & Strawberries
Mix cottage cheese with sliced strawberries and serve.
|