1850 Calorie
High-Protein diet and meal plan
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Example 1850 calorie
high-protein diet plan
Sunday's Diet Plan
1820.1 Calories
143.8g Carbs
58.6g Fat
176.9g Protein
|
Breakfast
708.2 Calories |
74.0g Carbs |
24.9g Fat |
47.1g Protein
1
serving
Zucchini Frittata
200.6 Calories |
6.6g Carbs |
12.3g Fat |
15.4g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
|
Zucchini Frittata
scaled to 1 serving
Nonfat yogurt
490
g
Nonfat yogurt
Morning Roasted Potatoes
scaled to 1 serving
|
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.
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
|
|
Lunch
445.2 Calories |
17.9g Carbs |
14.2g Fat |
59.0g Protein
1
serving
Curry Chicken Salad
203.1 Calories |
3.2g Carbs |
8.4g Fat |
26.9g Protein
1
cup
Basic protein shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Curry Chicken Salad
scaled to 1 serving
Basic protein shake
scaled to 1 cup
|
Curry Chicken Salad
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
Basic protein shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
|
Dinner
666.8 Calories |
51.9g Carbs |
19.5g Fat |
70.9g Protein
1
serving
French Dip Sandwich
414.1 Calories |
22.7g Carbs |
16.9g Fat |
41.8g Protein
1
serving
Cottage Cheese with Banana
252.6 Calories |
29.2g Carbs |
2.6g Fat |
29.1g Protein
|
French Dip Sandwich
scaled to 1 serving
Cottage Cheese with Banana
scaled to 1 serving
|
French Dip Sandwich
Chop shallot (or onion). In a large, shallow skillet over moderate heat, melt butter. Add shallots to butter and saute 2 minutes. Add flour to butter and shallot and cook a minute longer. Whisk in beef broth in a slow stream. Bring sauce to a bubble and allow to simmer over low heat until ready to serve with sandwiches.
Pile meat loosely across your cutting board or a large work surface. Season meat with salt and black pepper. Set out 4 small soup cups for dipping sauce, 4 dinner plates and 4 split torpedo rolls. To assemble, using a pair of kitchen tongs, dip meat into loose au jus sauce and pile into rolls. Set small cups with extra dipping sauce along side the sandwiches.
Recipe courtesy Rachael Ray
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
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