2170 Calorie High-Protein diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto 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 2170 calorie high-protein diet plan

Example 2170 Calorie High-Protein Meal Plan

212.2g Carbs 48.8g Fat 206.2g Protein

Meal Summary	Ingredients	Directions
Breakfast 612.3 Calories \| 63.9g Carbs \| 18.5g Fat \| 51.7g Protein 1 serving Tasty Turkey & Spinach Omelet 424.6 Calories \| 18.8g Carbs \| 17.5g Fat \| 47.1g Protein 1 melon, medium (about 5" dia) (552 g) Melons 187.7 Calories \| 45.0g Carbs \| 1.0g Fat \| 4.6g 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 Melons 1 melon, medium (about 5" dia) Melons	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 814.0 Calories \| 105.3g Carbs \| 7.1g Fat \| 85.3g Protein 1 smoothie Tropical protein smoothie 424.9 Calories \| 76.9g Carbs \| 2.2g Fat \| 28.4g Protein 2 serving Cottage Cheese & Honeydew Melon 389.2 Calories \| 28.4g Carbs \| 4.8g Fat \| 56.9g Protein	Tropical protein smoothie scaled to 1 smoothie 1 1/2 cup Orange juice 1 medium Banana 1 scoop Whey protein powder 1/2 cup, halves Strawberries Cottage Cheese & Honeydew Melon scaled to 2 serving 2 cup, Cottage cheese 1 cup, balls Melons	Tropical protein smoothie Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds. Cottage Cheese & Honeydew Melon Mix cottage cheese with melon balls and serve.
Dinner 653.5 Calories \| 43.0g Carbs \| 23.2g Fat \| 69.2g Protein 1 serving Steak With Tomato Bean Salad 471.1 Calories \| 23.2g Carbs \| 21.8g Fat \| 45.1g Protein 1 serving Yogurt & Strawberries 182.4 Calories \| 19.8g Carbs \| 1.3g Fat \| 24.1g Protein	Steak With Tomato Bean Salad scaled to 1 serving 6 oz Beef tenderloin 1/2 medium Cucumber 1/2 cup Chickpeas 2 tsp Olive oil 1 medium whole Tomatoes Yogurt & Strawberries scaled to 1 serving 8 oz Nonfat greek yogurt 1 cup, halves Strawberries	Steak With Tomato Bean Salad Season the steak on both sides with a dash of salt and pepper. Rub both sides with half of the olive oil. Heat a frying pan (preferably not nonstick) over high heat until very hot but not smoking, about 3 to 4 minutes. (If the pan gets too hot and starts to smoke, take it off the heat to cool a bit.) Place the steak in the pan and let it cook undisturbed until a dark crust forms on the bottom, about 3 to 4 minutes. Flip the steak using tongs or a spatula and cook until it's medium rare, about 3 to 4 minutes more. To check for doneness, use your finger to press on the steak: It should be firm around the edges but still give in the center. You can also use an instant-read thermometer; it should read about 125°F to 130°F. For the side salad, chop your tomato and cucumber, then mix with the chickpeas and toss with the other half of your olive oil. Yogurt & Strawberries Mixed sliced strawberries with yogurt and enjoy!

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