2590 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 2590 calorie high-protein diet plan

Example 2590 Calorie High-Protein Meal Plan

270.6g Carbs 63.3g Fat 249.8g Protein

Meal Summary	Ingredients	Directions
Breakfast 1106.5 Calories \| 173.3g Carbs \| 6.7g Fat \| 96.7g Protein 6 pancakes Oatmeal banana pancakes 635.6 Calories \| 111.0g Carbs \| 3.8g Fat \| 43.1g Protein 1 melon, medium (about 5" dia) (552 g) Melons 187.7 Calories \| 45.0g Carbs \| 1.0g Fat \| 4.6g Protein 2 cup (480 g) Nonfat greek yogurt 283.2 Calories \| 17.3g Carbs \| 1.9g Fat \| 48.9g Protein	Oatmeal banana pancakes scaled to 6 pancakes 1 1/2 medium Banana 1 1/2 tsp Baking powder 1 1/2 spray Pam cooking spray 1 1/8 cup Egg white 3/4 tbsp Vanilla extract 1 1/8 cup Oatmeal Melons 1 melon, medium (about 5" dia) Melons Nonfat greek yogurt 480 g Nonfat greek yogurt	Oatmeal banana pancakes Put the quick rolled oats into a food processor and blend until they resemble chunky flour. Add all other ingredients and blend until pancake batter consistency. Heat skillet over medium heat. Once warmed, spray with cooking spray. Pour onto skillet in 4 equal parts. Flip when bubbles form.
Lunch 639.3 Calories \| 49.1g Carbs \| 29.6g Fat \| 50.9g Protein 1 serving All American Tuna 255.8 Calories \| 16.0g Carbs \| 5.9g Fat \| 35.3g Protein 1 serving Carrots with Hummus 174.5 Calories \| 22.4g Carbs \| 7.5g Fat \| 7.1g Protein 1 serving Peanut Butter & Celery 209.0 Calories \| 10.7g Carbs \| 16.2g Fat \| 8.6g Protein	All American Tuna scaled to 1 serving 1 can Tuna 1 tbsp Light mayonnaise 1/8 cup, diced Celery 1/2 large Pickles 1 slice Wheat bread Carrots with Hummus scaled to 1 serving 5 tbsp Hummus 1 cup strips or slices Carrots Peanut Butter & Celery scaled to 1 serving 2 tbsp Peanut butter 2 stalks, large Celery	All American Tuna Mix all ingredients together in a bowl. Serve with bread. Carrots with Hummus Dip carrots into hummus, eat. Peanut Butter & Celery Spread peanut butter on celery and enjoy!
Dinner 849.7 Calories \| 48.2g Carbs \| 27.0g Fat \| 102.2g Protein 1 serving Steak With Tomato Bean Salad 471.1 Calories \| 23.2g Carbs \| 21.8g Fat \| 45.1g Protein 2 serving Cottage Cheese & Strawberries 378.6 Calories \| 25.0g Carbs \| 5.1g Fat \| 57.1g 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 Cottage Cheese & Strawberries scaled to 2 serving 1 cup, sliced Strawberries 2 cup, Cottage cheese	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. Cottage Cheese & Strawberries Mix cottage cheese with sliced strawberries and serve.

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