2900 Calorie
High-Protein diet and meal plan
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Example 2900 calorie
high-protein diet plan
Sunday's Diet Plan
2871.1 Calories
238.6g Carbs
77.8g Fat
307.8g Protein
Breakfast
840.2 Calories |
138.6g Carbs |
13.0g Fat |
52.6g Protein
1
serving
Apple Cinnamon Oatmeal Frittata
432.9 Calories |
67.9g Carbs |
11.2g Fat |
22.4g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
serving
Fruit salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Apple Cinnamon Oatmeal Frittata
scaled to 1 serving
Nonfat yogurt
490
g
Nonfat yogurt
Fruit salad
scaled to 1 serving
|
Apple Cinnamon Oatmeal Frittata
Spray a shallow microwave-safe bowl with canola oil for 1 second.
Pour egg whites into the bowl. Stir in oats, dried apples, almonds, raisins and cinnamon.
Cover with plastic wraps, venting one side, and microwave on High for 3 to 4
minutes until egg whites are firm.
(Alternatively, this can be cooked on the stovetop in a skillet like a pancake.) Top with applesauce and serve.
Fruit salad
|
Lunch
1167.4 Calories |
51.9g Carbs |
46.1g Fat |
131.0g Protein
2
serving
Spicy Chicken Celery Sticks
683.4 Calories |
22.5g Carbs |
34.5g Fat |
67.0g Protein
2
cup
Basic protein shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Spicy Chicken Celery Sticks
scaled to 2 serving
Basic protein shake
scaled to 2 cup
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
Basic protein shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
863.4 Calories |
48.1g Carbs |
18.7g Fat |
124.2g Protein
2
serving
Mesquite Garlic Trout
548.1 Calories |
3.9g Carbs |
15.7g Fat |
93.3g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
1
serving
Cottage Cheese & Peaches
221.2 Calories |
20.5g Carbs |
2.7g Fat |
29.4g Protein
|
Mesquite Garlic Trout
scaled to 2 serving
Quick Grapefruit
scaled to 1 serving
Cottage Cheese & Peaches
scaled to 1 serving
|
Mesquite Garlic Trout
Pre-heat oven or outside grill to 450 °F (220 °C).
Cut the head and tail off of a gutted, cleaned trout.
Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally.
Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion.
Place in the oven or grill for approximately 20 minutes.
Check to see if the meat flakes. Do not overcook.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
|