2240 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 2240 calorie high-protein diet plan

Example 2240 Calorie High-Protein Meal Plan

218.8g Carbs 36.1g Fat 259.3g Protein

Meal Summary	Ingredients	Directions
Breakfast 676.8 Calories \| 118.7g Carbs \| 4.3g Fat \| 51.7g Protein 2 pancakes Protein oatmeal pancakes 459.4 Calories \| 64.1g Carbs \| 2.9g Fat \| 48.5g Protein 1 cup (148 g) Blueberries 84.4 Calories \| 21.4g Carbs \| 0.5g Fat \| 1.1g Protein 1 serving Fruit Salad 133.0 Calories \| 33.1g Carbs \| 0.9g Fat \| 2.1g Protein	Protein oatmeal pancakes scaled to 2 pancakes 30 grams Whey protein powder 5 large Egg white 1/4 tsp Cinnamon 1 small Banana 50 grams Blueberries 1/2 cup Oatmeal Blueberries 148 g Blueberries Fruit Salad scaled to 1 serving 1 cup, halves Strawberries 1 cup Blueberries	Protein oatmeal pancakes Put the following ingredients (in this order, if you have blender blades on the bottom) into a blender: Oats, Whey Protein Powder, Cinnamon, Egg Whites. Start heating up a medium to large size pan (10"-12") on medium-high heat. If you want, you can heat up two pans to cook both pancakes at the same time. Blend until mixture is roughly uniform. You will might have to scoop whey powder off the sides of the blender because it sticks with egg whites. If your pan is not non-stick, use your favorite no calorie non-stick spray or a little bit of oil on the heated pan, and pour the mixture onto the pan. These ingredients yield about 2 large pancakes, so use half of mixture for one. Notice, blended oats are still denser than other ingredients, so they might settle on the bottom. Mix them up before pouring again. When the sides of a pancake start to look dry and start to curl up a little, flip it over and let the other side cook. It should look lightly brown when cooked well. Also, while pancakes are cooking, slice up a banana into about 0.5" slices. When pancakes are done, put banana slices on one half of a pancakes, then spread blueberries on the same side, and fold a pancakes in half. Eat it like a taco! Fruit Salad
Lunch 832.8 Calories \| 50.6g Carbs \| 7.9g Fat \| 141.0g Protein 2 serving Cottage Cheese with Spicy Tuna 456.5 Calories \| 8.1g Carbs \| 5.5g Fat \| 92.1g Protein 2 serving Yogurt & Cantaloupe 376.3 Calories \| 42.5g Carbs \| 2.4g Fat \| 48.9g Protein	Cottage Cheese with Spicy Tuna scaled to 2 serving 1 cup, Cottage cheese 1 tsp Dill 2 can Tuna 2 tsp Sriracha Sauce Yogurt & Cantaloupe scaled to 2 serving 16 oz Nonfat greek yogurt 2 cup, cubes Melons	Cottage Cheese with Spicy Tuna Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy! Yogurt & Cantaloupe Cut cantaloupe into pieces and mix with yogurt. Enjoy!
Dinner 680.7 Calories \| 49.6g Carbs \| 23.9g Fat \| 66.6g Protein 1 breast Herb-Parmesan Chicken Breast 450.5 Calories \| 4.4g Carbs \| 19.6g Fat \| 60.7g Protein 2 serving Peachy Mint Shake 230.2 Calories \| 45.2g Carbs \| 4.3g Fat \| 5.9g Protein	Herb-Parmesan Chicken Breast scaled to 1 breast 1/4 cloves, minced Garlic 1/4 tsp Lemon peel 2 tbsp Parsley 1 breast Chicken breast 1/4 dash Salt 1/4 dash Pepper 3/4 tsp Butter 3/4 tsp Vegetable oil 2 tbsp Chicken broth 1/4 cup Parmesan cheese Peachy Mint Shake scaled to 2 serving 1/2 cup Water 1 1/2 cup slices Peaches 1/2 cup Vanilla ice cream 3 tbsp Peppermint	Herb-Parmesan Chicken Breast Place lemon zest, garlic and parsley on a cutting board. Gather and chop repeatedly until mixture resembles coarse sand. Set aside. Place chicken between 2 sheets of waxed paper and pound flat with a rolling pin. Season with salt and pepper. Melt butter in a large skillet with oil over medium-high heat. Add chicken; cook until browned, 2 to 3 minutes per side. Transfer to a plate and cover loosely with foil to keep warm. Pour off fat from skillet and add broth. Increase heat to high and bring to a boil, stirring to pick up browned bits. Boil until liquid has thickened and reduced to 2 Tbsp., about 2 minutes. Return chicken to skillet; top with cheese. Reduce heat to medium and cover. Heat until cheese is melted and chicken is cooked through, 3 minutes. Transfer to plates and drizzle with juices from skillet. Sprinkle with lemon-garlic mixture. Peachy Mint Shake Any type of mint will work, and 5 peaches is about 3 cups of sliced peaches. In a small saucepan, bring the water and the mint leaves to a boil. Turn off the heat, cover, and let the mint leaves steep for 5 minutes. Let the mint water cool to room temperature. Place the mint water (including leaves) peaches, ice cream and 1 cup of ice cubes in a blender and puree until smooth. Serve immediately in chilled glasses and garnish with a slice of peach and a sprig of mint.

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