3230 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 3230 calorie high-protein diet plan

Example 3230 Calorie High-Protein Meal Plan

241.5g Carbs 97.4g Fat 333.4g Protein

Meal Summary	Ingredients	Directions
Breakfast 1059.7 Calories \| 120.5g Carbs \| 28.6g Fat \| 89.1g Protein 2 serving Zucchini Frittata 401.2 Calories \| 13.2g Carbs \| 24.7g Fat \| 30.9g Protein 2 melon, medium (about 5" dia) (1.1 kg) Melons 375.4 Calories \| 90.1g Carbs \| 2.1g Fat \| 9.3g Protein 2 cup (480 g) Nonfat greek yogurt 283.2 Calories \| 17.3g Carbs \| 1.9g Fat \| 48.9g 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 Melons 2 melon, medium (about 5" dia) Melons Nonfat greek yogurt 480 g Nonfat greek yogurt	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 1107.1 Calories \| 89.8g Carbs \| 28.1g Fat \| 122.1g Protein 1 rollup Chicken Caesar Wraps 370.5 Calories \| 31.3g Carbs \| 13.9g Fat \| 28.9g Protein 2 cup Basic Protein Shake 484.0 Calories \| 29.4g Carbs \| 11.6g Fat \| 64.1g Protein 1 serving Cottage Cheese with Banana 252.6 Calories \| 29.2g Carbs \| 2.6g Fat \| 29.1g Protein	Chicken Caesar Wraps scaled to 1 rollup 1/2 cup, chopped or diced Chicken, meat only 3/4 cup shredded Lettuce 1 strip cooked Bacon 1 1/4 tbsp Parmesan cheese 2 tbsp Caesar salad dressing 1 tortilla Tortillas Basic Protein Shake scaled to 2 cup 60 grams Whey protein powder 2 cup Reduced fat milk Cottage Cheese with Banana scaled to 1 serving 1 small Banana 1 cup, Cottage cheese	Chicken Caesar Wraps Place first 5 ingredients in large bowl. Add dressing; toss lightly. Spoon onto tortillas; roll up. Basic Protein Shake Add whey to milk, stir until no chunks of whey are left in the milk. Cottage Cheese with Banana Slice banana and combine with cottage cheese. Serve.
Dinner 973.2 Calories \| 31.1g Carbs \| 40.7g Fat \| 122.2g Protein 2 serving Tuna Steak au Poivre 653.7 Calories \| 6.2g Carbs \| 16.5g Fat \| 114.2g Protein 2 serving Bev's Sauteed Yellow Squash 319.5 Calories \| 24.8g Carbs \| 24.2g Fat \| 8.0g Protein	Tuna Steak au Poivre scaled to 2 serving 1 1/2 tbsp Soy sauce 1 1/4 tsp Peppercorn 1 tbsp Vegetable oil 1/4 tsp Ginger 16 oz, boneless Tuna 1/4 tsp Sugar 1/2 tbsp Lime juice 1/2 tsp Coriander seed 1/2 medium Scallions 1 tbsp Water Bev's Sauteed Yellow Squash scaled to 2 serving 3 medium Squash 1 tbsp Butter 1/2 medium Onions	Tuna Steak au Poivre Thinly slice scallion. Cut tuna into (2) steaks, approximately 1-inch thick. Stir together soy sauce, water, lime juice, ginger, sugar, and scallion. Coarsely crush peppercorns and coriander with a mortar and pestle or heavy skillet. Sprinkle tuna with 3/4 tsp salt, then press spice mixture evenly all over fish. Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then sear tuna, turning once, about 6 minutes for medium-rare. Serve with dipping sauce. Bev's Sauteed Yellow Squash Dice onions and slice squash. Melt butter in large skillet. Add onion and cook just till tender. Add yellow squash and continue cooking over medium heat, stirring until squash begins to soften. Cover and continue cooking over low heat until nice and tender (usually about 20-25 minutes). I add lots of salt and pepper.

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