2470 Calorie
High-Protein diet and meal plan
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Example 2470 calorie
high-protein diet plan
Example 2470 Calorie High-Protein Meal Plan
243.7g Carbs
66.1g Fat
268.8g Protein
Breakfast
760.2 Calories |
163.0g Carbs |
9.2g Fat |
23.7g Protein
1
bowl
Banana oatmeal
494.2 Calories |
96.8g Carbs |
7.4g Fat |
19.4g Protein
2
serving
Fruit Salad
266.0 Calories |
66.2g Carbs |
1.9g Fat |
4.3g Protein
|
Banana oatmeal
scaled to 1 bowl
1 cup
Reduced fat milk
1 cup
Oatmeal
1 medium
Banana
Fruit Salad
scaled to 2 serving
2 cup, halves
Strawberries
2 cup
Blueberries
|
Banana oatmeal
Put oatmeal and milk into a bowl. Eat raw or microwave for two minutes.
Slice the banana up and put it in the bowl, or put the banana in the bowl and chop it up with the spoon. Eat.
Fruit Salad
|
Lunch
746.9 Calories |
57.0g Carbs |
6.7g Fat |
117.4g Protein
2
serving
Cottage Cheese with Spicy Tuna
456.5 Calories |
8.1g Carbs |
5.5g Fat |
92.1g Protein
1
serving
Yogurt & Apricots
290.4 Calories |
48.9g Carbs |
1.2g Fat |
25.3g 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 & Apricots
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/2 cup, halves
Apricots, dried
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Yogurt & Apricots
Chop dried apricots into pieces and mix into yogurt. Enjoy!
|
Dinner
1062.3 Calories |
23.7g Carbs |
50.2g Fat |
127.6g Protein
2
serving
Cheesy Chicken and Spinach
1016.5 Calories |
15.4g Carbs |
49.3g Fat |
124.4g Protein
1
serving
Zucchini Spears
45.8 Calories |
8.4g Carbs |
0.9g Fat |
3.3g Protein
|
Cheesy Chicken and Spinach
scaled to 2 serving
2 tbsp
Olive oil
4 half breast
Chicken breast
2 cup
Spinach
2 cup cherry tomatoes
Cherry tomatoes
2 oz
Mozzarella cheese
Zucchini Spears
scaled to 1 serving
1/16 tsp
Salt
13/16 large
Zucchini
|
Cheesy Chicken and Spinach
Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C.
While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces.
Sauté vegetables in pan, season with garlic and salt as desired.
Shred or grate preferred cheese, like mozzarella, and add to pan.
When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
Zucchini Spears
Cut zucchini lengthwise and cut into 1/4 inch wedges.
Cook zucchini in boiling salted water until tender, about 3-5 minutes. Drain and sprinkle with salt.
|