3190 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 3190 calorie high-protein diet plan

Example 3190 Calorie High-Protein Meal Plan

289.9g Carbs 85.0g Fat 310.6g Protein

Meal Summary	Ingredients	Directions
Breakfast 971.4 Calories \| 80.4g Carbs \| 24.3g Fat \| 106.8g Protein 2 sandwich Smoked salmon and cottage sandwich 455.0 Calories \| 33.3g Carbs \| 10.7g Fat \| 54.3g Protein 2 cup (480 g) Nonfat greek yogurt 283.2 Calories \| 17.3g Carbs \| 1.9g Fat \| 48.9g Protein 1 serving Morning Roasted Potatoes 233.2 Calories \| 29.8g Carbs \| 11.7g Fat \| 3.6g Protein	Smoked salmon and cottage sandwich scaled to 2 sandwich 6 oz, boneless Chinook salmon 4 oz Cottage cheese 6 slice, medium Tomatoes 2 slice Whole-wheat bread Nonfat greek yogurt 480 g Nonfat greek yogurt Morning Roasted Potatoes scaled to 1 serving 1 Potato small Potato 1 tbsp Butter 1/2 tsp Rosemary 1/4 dash Salt 1/4 dash Pepper	Smoked salmon and cottage sandwich Toast the bread. Layer the salmon, tomatoes and top with the cottage cheese. Eat. Morning Roasted Potatoes Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes. In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan. Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
Lunch 1045.3 Calories \| 108.3g Carbs \| 35.7g Fat \| 81.3g Protein 2 Shake Ice-Blended Coffee & Peanut Butter Protein Shake 1008.4 Calories \| 101.1g Carbs \| 35.3g Fat \| 80.1g Protein 1 medium (approx 2-3/4" long, 2-1/2 dia.) (119 g) Red bell pepper 36.9 Calories \| 7.2g Carbs \| 0.4g Fat \| 1.2g Protein	Ice-Blended Coffee & Peanut Butter Protein Shake scaled to 2 Shake 2 medium Banana 2 1/2 cup Reduced fat milk 40 grams Peanut butter 2 packet Coffee 60 grams Whey protein powder Red bell pepper 1 medium (approx 2-3/4" long, 2-1/2 dia.) Red bell pepper	Ice-Blended Coffee & Peanut Butter Protein Shake For best results slice and freeze the banana overnight to provide an extra thickening-agent. Pour the milk into a long (important!) glass/shaker/blender, add the sliced banana and 5 ice cubes. Using either a hand-blender or a stand-up blender - blitz the milk, banana and ice mixture for 2 seconds and then stir. Add the peanut butter, instant coffee powder, and whey-protein to the glass/shaker/blender. Again, using a hand-blender or stand-up blender - blitz the mixture until the desired consistency is achieved. For a thicker shake use more frozen banana or protein powder.
Dinner 1129.1 Calories \| 101.3g Carbs \| 25.0g Fat \| 122.6g Protein 2 serving Easy Grilled Chicken Teriyaki 745.2 Calories \| 25.4g Carbs \| 16.9g Fat \| 115.1g Protein 2 cup (302 g) Grapes 208.4 Calories \| 54.7g Carbs \| 0.5g Fat \| 2.2g Protein 2 serving Grilled Polenta Chips 175.5 Calories \| 21.2g Carbs \| 7.6g Fat \| 5.3g Protein	Easy Grilled Chicken Teriyaki scaled to 2 serving 2 breast Chicken breast 1/2 cup Teriyaki sauce 2 tbsp Lemon juice 1 tsp Garlic 1 tsp Sesame oil Grapes 302 g Grapes Grilled Polenta Chips scaled to 2 serving 4 oz Yellow Polenta 1/2 tbsp Olive oil 1 tbsp Nutritional Yeast 1/2 dash Pepper 1/2 dash Salt	Easy Grilled Chicken Teriyaki Place chicken, teriyaki sauce, lemon juice, garlic, and sesame oil in a large resealable plastic bag. Seal bag, and shake to coat. Place in refrigerator for 24 hours, turning every so often. Preheat grill for high heat. Lightly oil the grill grate. Remove chicken from bag, discarding any remaining marinade. Grill for 6 to 8 minutes each side, or until juices run clear when chicken is pierced with a fork. Grilled Polenta Chips Heat a grill or grill pan to medium-high heat and lightly rub your grill with olive oil. Cut tube of polenta into 1/4" to 1/2" slices. Brush both sides of the polenta cakes with the olive oil. Sprinkle both sides with nutritional yeast, salt and pepper. Lay the polenta rounds in one layer on the grill, and grill for 5 minutes on each side or until both sides are golden and crunchy and have grill marks. Remove the cakes from the grill and place on a large plate to cool. Serve warm or at room temperature. Enjoy!

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