1140 Calorie
High-Protein diet and meal plan
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Example 1140 calorie
high-protein diet plan
Example 1140 Calorie High-Protein Meal Plan
106.9g Carbs
21.6g Fat
133.7g Protein
Breakfast
425.7 Calories |
46.4g Carbs |
6.7g Fat |
44.9g Protein
1
serving
Strawberry protein shake
425.7 Calories |
46.4g Carbs |
6.7g Fat |
44.9g Protein
|
Strawberry protein shake
scaled to 1 serving
30 grams
Whey protein powder
1 cup, unthawed
Strawberries
1 cup
Reduced fat milk
1 tsp
Vanilla extract
1/2 medium
Banana
4 oz
Nonfat greek yogurt
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
|
Lunch
375.1 Calories |
40.9g Carbs |
4.8g Fat |
46.8g Protein
1
serving
Tuna-Stuffed Tomato
270.9 Calories |
13.5g Carbs |
4.5g Fat |
45.7g Protein
1
cup
(151 g)
Grapes
104.2 Calories |
27.3g Carbs |
0.2g Fat |
1.1g Protein
|
Tuna-Stuffed Tomato
scaled to 1 serving
1 large whole
Tomatoes
1 can
Tuna
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
1 stalk
Onions
1/2 cup,
Cottage cheese
Grapes
151
g
Grapes
|
Tuna-Stuffed Tomato
Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.
Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy!
|
Dinner
336.4 Calories |
19.7g Carbs |
10.2g Fat |
42.0g Protein
1
serving
Teriyaki Garlic Chicken
189.4 Calories |
8.6g Carbs |
3.4g Fat |
29.1g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g Protein
|
Teriyaki Garlic Chicken
scaled to 1 serving
2 1/16 tbsp
Italian dressing
2 tbsp
Teriyaki sauce
1/2 cloves, minced
Garlic
1 half breast
Chicken breast
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
|
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.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
|