3400 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 3400 calorie high-protein diet plan

Example 3400 Calorie High-Protein Meal Plan

324.7g Carbs 81.4g Fat 339.9g Protein

Meal Summary	Ingredients	Directions
Breakfast 1134.9 Calories \| 165.3g Carbs \| 12.8g Fat \| 101.1g Protein 4 pancakes Protein oatmeal pancakes 918.8 Calories \| 128.2g Carbs \| 5.7g Fat \| 97.0g Protein 1 medium (3" dia) (182 g) Apples 94.6 Calories \| 25.1g Carbs \| 0.3g Fat \| 0.5g Protein 1 slice Buttered Toast 121.5 Calories \| 12.0g Carbs \| 6.7g Fat \| 3.5g Protein	Protein oatmeal pancakes scaled to 4 pancakes 60 grams Whey protein powder 10 large Egg white 1/2 tsp Cinnamon 2 small Banana 100 grams Blueberries 1 cup Oatmeal Apples 1 medium (3" dia) Apples Buttered Toast scaled to 1 slice 1 slice Whole-wheat bread 1/2 tbsp Butter	Protein oatmeal pancakes Put the following ingredients (in this order, if you have blender blades on the bottom) into a blender: Oats, Whey Protein Powder, Cinnamon, Egg Whites. Start heating up a medium to large size pan (10"-12") on medium-high heat. If you want, you can heat up two pans to cook both pancakes at the same time. Blend until mixture is roughly uniform. You will might have to scoop whey powder off the sides of the blender because it sticks with egg whites. If your pan is not non-stick, use your favorite no calorie non-stick spray or a little bit of oil on the heated pan, and pour the mixture onto the pan. These ingredients yield about 2 large pancakes, so use half of mixture for one. Notice, blended oats are still denser than other ingredients, so they might settle on the bottom. Mix them up before pouring again. When the sides of a pancake start to look dry and start to curl up a little, flip it over and let the other side cook. It should look lightly brown when cooked well. Also, while pancakes are cooking, slice up a banana into about 0.5" slices. When pancakes are done, put banana slices on one half of a pancakes, then spread blueberries on the same side, and fold a pancakes in half. Eat it like a taco! Buttered Toast Toast bread to desired doneness. Spread butter across until evenly distributed. Enjoy!
Lunch 1160.8 Calories \| 94.1g Carbs \| 24.0g Fat \| 152.7g Protein 2 serving Tuna-Stuffed Tomato 541.9 Calories \| 27.1g Carbs \| 9.1g Fat \| 91.4g Protein 2 serving Zucchini & Hummus 242.6 Calories \| 24.6g Carbs \| 12.5g Fat \| 12.4g Protein 2 serving Yogurt & Cantaloupe 376.3 Calories \| 42.5g Carbs \| 2.4g Fat \| 48.9g Protein	Tuna-Stuffed Tomato scaled to 2 serving 2 large whole Tomatoes 2 can Tuna 1 tsp Dill weed 2 dash Salt 2 dash Pepper 2 stalk Onions 1 cup, Cottage cheese Zucchini & Hummus scaled to 2 serving 2 cup, sliced Zucchini 1/2 cup Hummus Yogurt & Cantaloupe scaled to 2 serving 16 oz Nonfat greek yogurt 2 cup, cubes Melons	Tuna-Stuffed Tomato Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl. Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy! Zucchini & Hummus Slice zucchini into rounds and serve with hummus. Yogurt & Cantaloupe Cut cantaloupe into pieces and mix with yogurt. Enjoy!
Dinner 1019.8 Calories \| 65.3g Carbs \| 44.6g Fat \| 86.2g Protein 2 serving Broiled Mackerel with Onion and Pickle Butter 707.0 Calories \| 10.7g Carbs \| 39.5g Fat \| 74.2g Protein 2 serving Quinoa 312.8 Calories \| 54.5g Carbs \| 5.2g Fat \| 12.0g Protein	Broiled Mackerel with Onion and Pickle Butter scaled to 2 serving 3/16 stick Butter 1/16 fruit without seeds Lemons 3/16 tsp Salt 1/16 cup, chopped Pickles 1 1/3 tsp Dijon mustard 2 fillet Mackerel 1/16 tsp Pepper 2 2/3 onion Onions Quinoa scaled to 2 serving 1/2 cup Quinoa 3/8 tsp Salt	Broiled Mackerel with Onion and Pickle Butter Set out butter and allow to soften. Finely chop pickles and cocktail onions. Preheat broiler. Oil a large shallow baking pan. Stir together cocktail onions, pickles, mustard, butter, 1/4 teaspoon salt, and 3/4 teaspoon pepper in a small bowl. Arrange fish, skin sides down, in baking pan and sprinkle with remaining 1/4 teaspoon salt and 3/4 teaspoon pepper. Spread butter mixture on fish and broil 5 to 6 inches from heat until fish is just cooked through, 4 to 6 minutes. Quinoa Rinse quinoa well in a strainer and drain. Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered. When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.

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