2450 Calorie
High-Protein diet and meal plan
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Example 2450 calorie
high-protein diet plan
Sunday's Diet Plan
2358.2 Calories
211.5g Carbs
57.1g Fat
259.0g Protein
Breakfast
1037.1 Calories |
108.2g Carbs |
22.2g Fat |
110.8g Protein
1
shake
Oatmeal Banana Peanut Butter Chocolate Shake
669.6 Calories |
69.5g Carbs |
19.8g Fat |
60.8g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Oatmeal Banana Peanut Butter Chocolate Shake
scaled to 1 shake
Nonfat greek yogurt
480
g
Nonfat greek yogurt
Blueberries
148
g
Blueberries
|
Oatmeal Banana Peanut Butter Chocolate Shake
Put all ingredients into blender. Blend until smooth.
Use unsweetened almond milk (30 calories, 1g carbohydrate, 1g protein, 0g fat per cup) in place of water if you prefer a creamier shake.
|
Lunch
501.2 Calories |
71.2g Carbs |
16.4g Fat |
23.3g Protein
1
serving
Antipasto "No-Bread" Rollups
264.9 Calories |
10.5g Carbs |
15.6g Fat |
20.4g Protein
1
serving
Banana Pineapple "Ice Cream"
236.3 Calories |
60.7g Carbs |
0.8g Fat |
2.9g Protein
|
Antipasto "No-Bread" Rollups
scaled to 1 serving
Banana Pineapple "Ice Cream"
scaled to 1 serving
|
Antipasto "No-Bread" Rollups
Stack ham, turkey, hummus, sliced turkey, cheese, roasted red peppers and chopped banana peppers. Roll up and enjoy!
Banana Pineapple "Ice Cream"
Freeze banana and pineapple chunks ahead of time. When ready to make, blend chopped frozen banana and frozen pineapple chunks in blender or food processor until smooth and creamy. Serve immediately.
|
Dinner
819.9 Calories |
32.1g Carbs |
18.5g Fat |
124.8g Protein
2
hen
Broiled Cornish Hens
625.4 Calories |
17.9g Carbs |
16.1g Fat |
96.3g Protein
1
serving
Cottage Cheese & Honeydew Melon
194.6 Calories |
14.2g Carbs |
2.4g Fat |
28.5g Protein
|
Broiled Cornish Hens
scaled to 2 hen
Cottage Cheese & Honeydew Melon
scaled to 1 serving
|
Broiled Cornish Hens
To prepare, remove the backbones from the hens, then flatten and pat dry.
Preheat the broiler. In a small bowl stir together the molasses, the lemon juice, the allspice, and salt and pepper to taste. Arrange the hens skin side down on a lightly oiled rack of a broiler pan and brush them with some of the molasses mixture.
Broil the hens about 4 inches from the heat, brushing them once with some of the remaining molasses mixture, for 10 minutes, turn them, and broil them for 4 minutes more. Brush the hens with the remaining molasses mixture and broil them for 4 to 5 minutes more, or until they are golden brown and cooked through.
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
|