2900 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 2900 calorie high-protein diet plan

Example 2900 Calorie High-Protein Meal Plan

238.6g Carbs 77.8g Fat 307.8g Protein

Meal Summary	Ingredients	Directions
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 4 large Egg white 1/2 cup Oatmeal 4 ring Apples, dried 1 tsp Cinnamon 10 grams Almonds 13 grams Raisins 1 tsp Vegetable oil 57 grams Applesauce Nonfat yogurt 490 g Nonfat yogurt Fruit salad scaled to 1 serving 1 cup, halves Strawberries 1 cup Blueberries	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 2 can yields Canned chicken 4 tbsp Light mayonnaise 1 tsp Garlic powder 1/2 tsp Salt 6 stalks, large Celery 4 tbsp Pepper or hot sauce Basic protein shake scaled to 2 cup 60 grams Whey protein powder 2 cup Reduced fat milk	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 1/2 tsp Grill Creations Smokey Mesquite Seasoning 1/2 tsp Salt 16 oz Trout 2 tsp Garlic Quick Grapefruit scaled to 1 serving 1 medium Grapefruit 1 tsp brownulated Brown sugar Cottage Cheese & Peaches scaled to 1 serving 1 cup, Cottage cheese 1 medium Peaches	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!

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