1180 Calorie
High-Protein diet and meal plan
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Example 1180 calorie
high-protein diet plan
Example 1180 Calorie High-Protein Meal Plan
127.8g Carbs
27.2g Fat
159.0g Protein
Breakfast
459.3 Calories |
58.7g Carbs |
9.7g Fat |
36.2g Protein
1
shake
Vanilla Protein Milkshake
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Vanilla Protein Milkshake
scaled to 1 shake
1/2 cup
Vanilla ice cream
30 grams
Whey protein powder
1 cup
Reduced fat milk
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Vanilla Protein Milkshake
Mix in blender.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
Lunch
450.5 Calories |
29.4g Carbs |
8.6g Fat |
64.0g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
|
Dinner
477.6 Calories |
39.7g Carbs |
8.8g Fat |
58.8g Protein
1
serving
Easy Grilled Chicken Teriyaki
372.6 Calories |
12.7g Carbs |
8.5g Fat |
57.6g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
Easy Grilled Chicken Teriyaki
scaled to 1 serving
1 breast
Chicken breast
1/4 cup
Teriyaki sauce
1 tbsp
Lemon juice
1/2 tsp
Garlic
1/2 tsp
Sesame oil
Banana
1
medium (7" to 7-7/8" long)
Banana
|
Easy Grilled Chicken Teriyaki
Place chicken, teriyaki sauce, lemon juice, garlic, and sesame oil in a large resealable plastic bag. Seal bag, and shake to coat. Place in refrigerator for 24 hours, turning every so often.
Preheat grill for high heat.
Lightly oil the grill grate. Remove chicken from bag, discarding any remaining marinade. Grill for 6 to 8 minutes each side, or until juices run clear when chicken is pierced with a fork.
|