3090 Calorie
High-Protein diet and meal plan
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Example 3090 calorie
high-protein diet plan
Example 3090 Calorie High-Protein Meal Plan
308.7g Carbs
52.4g Fat
314.9g Protein
Breakfast
1200.0 Calories |
124.6g Carbs |
23.2g Fat |
123.7g Protein
2
shake
Vanilla Protein Milkshake
757.7 Calories |
74.3g Carbs |
19.0g Fat |
71.3g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Vanilla Protein Milkshake
scaled to 2 shake
1 cup
Vanilla ice cream
60 grams
Whey protein powder
2 cup
Reduced fat milk
Natural granola with raisins
41
g
Natural granola with raisins
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
779.0 Calories |
102.9g Carbs |
9.1g Fat |
73.7g Protein
2
sandwich
Barbecue tuna sandwich
720.0 Calories |
89.1g Carbs |
8.7g Fat |
72.4g Protein
2
large (7-1/4" to 8-/1/2" long)
(144 g)
Carrots
59.0 Calories |
13.8g Carbs |
0.3g Fat |
1.3g Protein
|
Barbecue tuna sandwich
scaled to 2 sandwich
2 roll
Hamburger bun
2 can
Tuna
8 tbsp
Barbecue sauce
Carrots
2
large (7-1/4" to 8-/1/2" long)
Carrots
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
|
Dinner
989.3 Calories |
81.2g Carbs |
20.2g Fat |
117.5g Protein
2
serving
Easy Grilled Chicken
415.8 Calories |
25.0g Carbs |
8.2g Fat |
57.8g Protein
1
serving
EZ Peanut Butter Pie
184.3 Calories |
27.8g Carbs |
7.2g Fat |
2.8g Protein
2
serving
Cottage Cheese & Honeydew Melon
389.2 Calories |
28.4g Carbs |
4.8g Fat |
56.9g Protein
|
Easy Grilled Chicken
scaled to 2 serving
1 breast
Chicken breast
1/2 cup
Italian dressing
1 large
Red bell pepper
1/2 large
Zucchini
EZ Peanut Butter Pie
scaled to 1 serving
1/8 pie shell
Pie crust
2 2/3 tbsp
Lowfat milk
1/8 package
Vanilla puddings
1/3 tsp
Peanut butter
Cottage Cheese & Honeydew Melon
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, balls
Melons
|
Easy Grilled Chicken
Place washed chicken breasts in large sealable bag. Add fat-free Italian dressing and close. Let marinate for 5 to 10 minutes.
Cut up peppers into big chunks, and zucchini into big slices.
Grill chicken and veggies over medium heat.
EZ Peanut Butter Pie
Whisk pudding mix, milk, peanut butter, together.
Bring mixture to a boil and pour into graham cracker crust. Allow to cool.
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
|