3420 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 3420 calorie high-protein diet plan

Example 3420 Calorie High-Protein Meal Plan

328.7g Carbs 93.1g Fat 317.1g Protein

Meal Summary	Ingredients	Directions
Breakfast 940.3 Calories \| 121.9g Carbs \| 32.6g Fat \| 49.4g Protein 2 bowl Protein Southwest Scramble 670.5 Calories \| 50.0g Carbs \| 31.8g Fat \| 47.9g Protein 2 medium (3" dia) (364 g) Apples 189.3 Calories \| 50.3g Carbs \| 0.6g Fat \| 0.9g Protein 1 serving Cinnamon Apple Bites 80.5 Calories \| 21.6g Carbs \| 0.2g Fat \| 0.5g Protein	Protein Southwest Scramble scaled to 2 bowl 8 large Egg white 1 link Sausage 4 tsp Olive oil 2 medium Onions 1 cup, chopped Red bell pepper 2 cup Spinach 2 medium whole Tomatoes 2 dash Salt 2 dash Pepper Apples 2 medium (3" dia) Apples Cinnamon Apple Bites scaled to 1 serving 1 medium Apples 1/2 tsp Cinnamon	Protein Southwest Scramble PREP: Dice the tomato, chop the red pepper, onion, and turkey sausage. In a large pan, drizzle onions and peppers with olive oil and saute. When the onions are clear and peppers are tender, season with salt and pepper. Add chopped turkey sausage, and saute until sausage is golden brown. Lower heat, add egg whites, and scramble. When eggs are almost done, add in tomato and spinach, mix around, and then serve. If your diet allows it, enjoy with a piece of whole grain toast for a complete and nutritious meal! (source: bodybuilding.com) Cinnamon Apple Bites Cut up apple (with or without skin - your choice) into bite sized chunks. Put the chopped apple into a container with a lid (ex. an empty margarine container). Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple. Eat and enjoy immediately.
Lunch 1024.1 Calories \| 79.8g Carbs \| 28.5g Fat \| 117.6g Protein 1 serving Spinach salad 175.3 Calories \| 10.8g Carbs \| 14.2g Fat \| 5.3g Protein 2 cup Basic protein shake 484.0 Calories \| 29.4g Carbs \| 11.6g Fat \| 64.1g Protein 2 serving Yogurt & Strawberries 364.8 Calories \| 39.6g Carbs \| 2.7g Fat \| 48.2g Protein	Spinach salad scaled to 1 serving 5 cup Spinach 2 large Scallions 1/2 lemon yields Lemon juice 1 tbsp Olive oil 1 dash Pepper Basic protein shake scaled to 2 cup 60 grams Whey protein powder 2 cup Reduced fat milk Yogurt & Strawberries scaled to 2 serving 16 oz Nonfat greek yogurt 2 cup, halves Strawberries	Spinach salad Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions. Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve. Basic protein shake Add whey to milk, stir until no chunks of whey are left in the milk. Yogurt & Strawberries Mixed sliced strawberries with yogurt and enjoy!
Dinner 1408.5 Calories \| 127.0g Carbs \| 32.0g Fat \| 150.1g Protein 3 serving Chicken Kabobs 855 Calories \| 100.0g Carbs \| 11.1g Fat \| 84.8g Protein 1 serving Peanut Butter & Celery 209.0 Calories \| 10.7g Carbs \| 16.2g Fat \| 8.6g Protein 2 serving Cottage Cheese with Radishes 344.5 Calories \| 16.3g Carbs \| 4.7g Fat \| 56.8g Protein	Chicken Kabobs scaled to 3 serving 1 1/2 breast Chicken breast 3/4 large Green bell pepper 3/4 large Onions 3/4 large Red bell pepper 3/4 cup Barbecue sauce Peanut Butter & Celery scaled to 1 serving 2 tbsp Peanut butter 2 stalks, large Celery Cottage Cheese with Radishes scaled to 2 serving 2 cup, Cottage cheese 2 dash Salt 2 dash Pepper 1 cup slices Radishes	Chicken Kabobs Preheat the grill for high heat and slice the chicken breast into cubes to skew. Cut the onion and pepper into wedges to skew. Thread the chicken, green bell pepper, onion, and red bell pepper pieces onto skewers alternately. Lightly oil the grill grate. Place kabobs on the prepared grill, and brush with barbeque sauce. Cook, turning and brushing with barbeque sauce frequently, for 15 minutes, or until chicken juices run clear. Peanut Butter & Celery Spread peanut butter on celery and enjoy! Cottage Cheese with Radishes Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.

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