1390 Calorie
High-Protein diet and meal plan
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Example 1390 calorie
high-protein diet plan
Example 1390 Calorie High-Protein Meal Plan
159.9g Carbs
32.6g Fat
150.7g Protein
Breakfast
424.6 Calories |
18.8g Carbs |
17.5g Fat |
47.1g Protein
1
serving
Tasty Turkey & Spinach Omelet
424.6 Calories |
18.8g Carbs |
17.5g Fat |
47.1g Protein
|
Tasty Turkey & Spinach Omelet
scaled to 1 serving
1/2 cup, chopped
Onions
1/2 cup diced
Mushrooms
3 oz
Deli cut turkey
12 tbsp
Egg white
1 large
Egg
1/4 cup, shredded
Cheddar cheese
1 cup
Spinach
|
Tasty Turkey & Spinach Omelet
Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside.
Mix the egg and egg whites in a bowl and pour the mixture into the pan.
After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry.
Place the cheese in the middle of the omelet and spread the turkey mixture and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over.
Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
554.7 Calories |
58.0g Carbs |
7.1g Fat |
64.9g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
|
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.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
|
Dinner
538.3 Calories |
83.0g Carbs |
8.0g Fat |
38.7g Protein
1
serving
Delicious Black Bean Burgers
355.9 Calories |
63.2g Carbs |
6.7g Fat |
14.6g Protein
1
serving
Yogurt & Strawberries
182.4 Calories |
19.8g Carbs |
1.3g Fat |
24.1g Protein
|
Delicious Black Bean Burgers
scaled to 1 serving
1 muffin
English muffins
1/4 cup
Canned black beans
1/8 dash
Salt
1/16 medium
Onions
1/4 extra large
Egg
1/8 cup kernels
Corn
1/4 medium
Carrots
1/8 dash
Pepper
1 leaf inner
Lettuce
3/4 tsp
Vegetable oil
1/2 Potato medium
Potato
Yogurt & Strawberries
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, halves
Strawberries
|
Delicious Black Bean Burgers
Drain black bleans. Grate carrots. Chop onions. Shred potatoes.
Mash black beans with a fork in a large bowl.
Mix carrots, onion, potatoes, and corn into the mashed beans.
Stir eggs into bean mixture to integrate completely.
Form the mixture into 8 patties with wet hands; season with salt and black pepper.
Heat vegetable oil in a skillet over medium heat. Cook the patties in hot oil until cooked through, about 6 minutes per side.
Place on muffin and garnish with lettuce.
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
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