1220 Calorie High-Protein diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Atkins / ketogenic 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 1220 calorie high-protein diet plan

Sunday's Diet Plan

1157.6 Calories 94.3g Carbs 31.9g Fat 124.0g Protein

Meal Summary	Ingredients	Directions
Breakfast 359.7 Calories \| 39.6g Carbs \| 14.6g Fat \| 18.9g Protein 1 serving Zucchini Frittata 200.6 Calories \| 6.6g Carbs \| 12.3g Fat \| 15.4g Protein 1/2 cup (41 g) Natural granola with raisins 159.1 Calories \| 33.0g Carbs \| 2.3g Fat \| 3.5g Protein	Zucchini Frittata scaled to 1 serving Natural granola with raisins 41 g Natural granola with raisins	Zucchini Frittata Preheat the oven to 350F. Coat an 8-inch oven-proof skillet in cooking spray and place over medium heat. Add the onion and zucchini and saut for 2-3 minutes. In a large mixing bowl, whisk together the eggs. Pour over the top of vegetables, sprinkle with salt and pepper. Cook until almost set, about 6-7 minutes. Sprinkle the cheese on top and transfer to the oven. Bake for 4-5 minutes or until the cheese is melted.
Lunch 389.5 Calories \| 25.9g Carbs \| 8.1g Fat \| 51.6g Protein 1 shake Coconut Milk Protein Shake 360.0 Calories \| 19.0g Carbs \| 8.0g Fat \| 51.0g Protein 1 large (7-1/4" to 8-/1/2" long) (72 g) Carrots 29.5 Calories \| 6.9g Carbs \| 0.2g Fat \| 0.7g Protein	Coconut Milk Protein Shake scaled to 1 shake Carrots 1 large (7-1/4" to 8-/1/2" long) Carrots	Coconut Milk Protein Shake Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Dinner 408.4 Calories \| 28.8g Carbs \| 9.2g Fat \| 53.4g Protein 1 serving Simple fish chowder 145.2 Calories \| 11.1g Carbs \| 1.5g Fat \| 22.8g Protein 1 serving PBJ Cottage Cheese 263.2 Calories \| 17.7g Carbs \| 7.7g Fat \| 30.7g Protein	Simple fish chowder scaled to 1 serving PBJ Cottage Cheese scaled to 1 serving	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. PBJ Cottage Cheese Mix cottage cheese with peanut butter and jam; serve.

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