2320 Calorie
High-Protein diet and meal plan
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Example 2320 calorie
high-protein diet plan
Sunday's Diet Plan
2253.2 Calories
191.3g Carbs
52.2g Fat
263.3g Protein
|
Breakfast
788.8 Calories |
96.0g Carbs |
22.5g Fat |
54.9g Protein
1
serving
Tasty Turkey & Spinach Omelet
424.6 Calories |
18.8g Carbs |
17.5g Fat |
47.1g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Tasty Turkey & Spinach Omelet
scaled to 1 serving
Natural granola with raisins
82
g
Natural granola with raisins
Strawberries
144
g
Strawberries
|
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
754.3 Calories |
55.7g Carbs |
10.2g Fat |
115.5g Protein
2
serving
Tuna-Stuffed Tomato
541.9 Calories |
27.1g Carbs |
9.1g Fat |
91.4g Protein
1
serving
Yogurt & Pineapple
212.4 Calories |
28.6g Carbs |
1.1g Fat |
24.2g Protein
|
Tuna-Stuffed Tomato
scaled to 2 serving
Yogurt & Pineapple
scaled to 1 serving
|
Tuna-Stuffed Tomato
Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.
Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy!
Yogurt & Pineapple
Mix pineapple chunks with yogurt and enjoy!
|
|
Dinner
710.1 Calories |
39.6g Carbs |
19.5g Fat |
92.9g Protein
1
serving
Easy Teriyaki Chops
172.5 Calories |
5.6g Carbs |
4.4g Fat |
26.3g Protein
2
cup
Basic protein shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
1
serving
Pan Roasted Asparagus
53.6 Calories |
4.6g Carbs |
3.5g Fat |
2.5g Protein
|
Easy Teriyaki Chops
scaled to 1 serving
Basic protein shake
scaled to 2 cup
Pan Roasted Asparagus
scaled to 1 serving
|
Easy Teriyaki Chops
In a shallow dish, combine the soy sauce, vinegar, honey and garlic powder. Place chops in dish, and turn to coat. Cover, and marinate for 2 to 4 hours in the refrigerator.
Preheat grill to high heat, and lightly oil grate.
Grill steaks 5 to 8 minutes per side, or to desired doneness.
Basic protein shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Pan Roasted Asparagus
Trim the bottom inch or two off the asparagus. Finely chop the garlic.
Cut spears in half crosswise.
Heat olive oil in a large heavy skillet.
Add asparagus.
Toss well.
Sprinkle with salt and garlic.
Toss well for one to two minutes.
Serve hot or at room temperature.
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