2100 Calorie
High-Protein diet and meal plan
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Example 2100 calorie
high-protein diet plan
Sunday's Diet Plan
2057.4 Calories
201.8g Carbs
43.9g Fat
214.6g Protein
Breakfast
635.1 Calories |
89.6g Carbs |
5.9g Fat |
60.4g Protein
1
serving
Oatmeal Cottage Cheese Pancakes
305.9 Calories |
35.9g Carbs |
3.9g Fat |
31.3g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Oatmeal Cottage Cheese Pancakes
scaled to 1 serving
Melons
1
melon, medium (about 5" dia)
Melons
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Oatmeal Cottage Cheese Pancakes
Blend all ingredients in blender.
Spray skillet with cooking spray and cook just like"silver dollar" pancakes, a few small ones at a time.
Top with your favorite pancake topping!
|
Lunch
545.0 Calories |
53.7g Carbs |
21.3g Fat |
36.0g Protein
1
rollup
Chicken Caesar Wraps
370.5 Calories |
31.3g Carbs |
13.9g Fat |
28.9g Protein
1
serving
Carrots with hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Chicken Caesar Wraps
scaled to 1 rollup
Carrots with hummus
scaled to 1 serving
|
Chicken Caesar Wraps
Place first 5 ingredients in large bowl. Add dressing; toss lightly.
Spoon onto tortillas; roll up.
Carrots with hummus
Dip carrots into hummus, eat.
|
Dinner
877.3 Calories |
58.6g Carbs |
16.6g Fat |
118.3g Protein
2
serving
Tuna Steak au Poivre
653.7 Calories |
6.2g Carbs |
16.5g Fat |
114.2g Protein
2
potato
Microwaved sweet potato
223.6 Calories |
52.3g Carbs |
0.1g Fat |
4.1g Protein
|
Tuna Steak au Poivre
scaled to 2 serving
Microwaved sweet potato
scaled to 2 potato
|
Tuna Steak au Poivre
Thinly slice scallion. Cut tuna into (2) steaks, approximately 1-inch thick.
Stir together soy sauce, water, lime juice, ginger, sugar, and scallion.
Coarsely crush peppercorns and coriander with a mortar and pestle or heavy skillet. Sprinkle tuna with 3/4 tsp salt, then press spice mixture evenly all over fish.
Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then sear tuna, turning once, about 6 minutes for medium-rare.
Serve with dipping sauce.
Microwaved sweet potato
Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
|