2830 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 2830 calorie high-protein diet plan

Example 2830 Calorie High-Protein Meal Plan

245.5g Carbs 87.4g Fat 256.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 747.9 Calories \| 91.3g Carbs \| 28.0g Fat \| 39.0g Protein 2 serving Zucchini Frittata 401.2 Calories \| 13.2g Carbs \| 24.7g Fat \| 30.9g Protein 1/2 cup (41 g) Natural granola with raisins 159.1 Calories \| 33.0g Carbs \| 2.3g Fat \| 3.5g Protein 1 melon, medium (about 5" dia) (552 g) Melons 187.7 Calories \| 45.0g Carbs \| 1.0g Fat \| 4.6g Protein	Zucchini Frittata scaled to 2 serving 1/2 cup, chopped Onions 1 cup, chopped Zucchini 2 spray Pam cooking spray 4 large Egg 2 dash Salt 2 dash Pepper 2 tbsp, shredded Cheddar cheese Natural granola with raisins 41 g Natural granola with raisins Melons 1 melon, medium (about 5" dia) Melons	Zucchini Frittata Preheat the oven to 350F. Coat an 8-inch oven-proof skillet in cooking spray and place over medium heat. Add the onion and zucchini and saut for 2-3 minutes. In a large mixing bowl, whisk together the eggs. Pour over the top of vegetables, sprinkle with salt and pepper. Cook until almost set, about 6-7 minutes. Sprinkle the cheese on top and transfer to the oven. Bake for 4-5 minutes or until the cheese is melted.
Lunch 977.9 Calories \| 107.3g Carbs \| 20.1g Fat \| 99.0g Protein 1 sandwich Hummus on Rye 203.5 Calories \| 29.0g Carbs \| 7.3g Fat \| 9.6g Protein 2 cup Basic Protein Shake 484.0 Calories \| 29.4g Carbs \| 11.6g Fat \| 64.1g Protein 1 serving Yogurt & Apricots 290.4 Calories \| 48.9g Carbs \| 1.2g Fat \| 25.3g Protein	Hummus on Rye scaled to 1 sandwich 1/4 cup Hummus 2 slice Rye bread 1 slice Pickles 1 slice, medium Tomatoes 1 leaf outer Lettuce Basic Protein Shake scaled to 2 cup 60 grams Whey protein powder 2 cup Reduced fat milk Yogurt & Apricots scaled to 1 serving 8 oz Nonfat greek yogurt 1/2 cup, halves Apricots, dried	Hummus on Rye This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus. Basic Protein Shake Add whey to milk, stir until no chunks of whey are left in the milk. Yogurt & Apricots Chop dried apricots into pieces and mix into yogurt. Enjoy!
Dinner 1016.6 Calories \| 47.0g Carbs \| 39.3g Fat \| 118.6g Protein 2 serving Roasted Salmon 484.8 Calories \| 0.4g Carbs \| 27.0g Fat \| 56.5g Protein 1 serving Spinach Recipe 102.1 Calories \| 6.9g Carbs \| 7.4g Fat \| 5.0g Protein 2 serving Cottage Cheese & Grapes 429.6 Calories \| 39.6g Carbs \| 4.8g Fat \| 57.1g Protein	Roasted Salmon scaled to 2 serving 10 oz Atlantic salmon 2 tsp Olive oil 1 tsp, leaves Tarragon 1 tbsp chopped Chives Spinach Recipe scaled to 1 serving 1/2 tbsp Olive oil 3/4 clove Garlic 1/4 dash Salt 1/2 bunch Spinach Cottage Cheese & Grapes scaled to 2 serving 2 cup, Cottage cheese 1 cup Grapes	Roasted Salmon PREPARATION: Chop chives. Preheat oven to 425°F. Rub salmon all over with 1 teaspoon oil and season with salt and pepper. Roast, skin side down, on a foil-lined baking sheet in upper third of oven until fish is just cooked through, about 12 minutes. Cut salmon in half crosswise, then lift flesh from skin with a metal spatula and transfer to a plate. Discard skin, then drizzle salmon with oil and sprinkle with herbs. Spinach Recipe Cut off the thick stems of the spinach and discard. Clean the spinach by filling up your sink with water and soaking the spinach to loosen any sand or dirt. Drain the spinach and then repeat soaking and draining. Put the spinach in a salad spinner to remove any excess moisture. Heat olive oil in a large skillet on medium-high heat. Add the garlic and saut for about 1 minute or until the garlic is just beginning to brown and become fragrant. Add the spinach to the pan, packing it down a bit if you need to with your hand. Use a couple spatulas to lift the spinach and turn it over in the pan so that you coat more of it with the olive oil and garlic. Do this a couple of times. Cover the pan and cook for 1 minute. Uncover and turn the spinach over again. Cover the pan and cook for an additional minute. After 2 minutes of covered cooking the spinach should be completely wilted. Remove from heat. Drain any excess moisture from the pan. Add a little more olive oil, sprinkle with salt to taste. Serve immediately. Cottage Cheese & Grapes Cut grapes in half. Mix grapes with cottage cheese and serve.

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