3440 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 3440 calorie high-protein diet plan

Example 3440 Calorie High-Protein Meal Plan

264.1g Carbs 93.6g Fat 325.9g Protein

Meal Summary	Ingredients	Directions
Breakfast 986.4 Calories \| 56.5g Carbs \| 35.4g Fat \| 108.2g Protein 2 serving Tasty Turkey & Spinach Omelet 849.2 Calories \| 37.7g Carbs \| 35.0g Fat \| 94.1g Protein 1 cup (8 fl oz) (245 g) Nonfat yogurt 137.2 Calories \| 18.8g Carbs \| 0.4g Fat \| 14.0g Protein	Tasty Turkey & Spinach Omelet scaled to 2 serving 1 cup, chopped Onions 1 cup diced Mushrooms 6 oz Deli cut turkey 24 tbsp Egg white 2 large Egg 1/2 cup, shredded Cheddar cheese 2 cup Spinach Nonfat yogurt 245 g Nonfat yogurt	Tasty Turkey & Spinach Omelet Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside. Mix the egg and egg whites in a bowl and pour the mixture into the pan. After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry. Place the cheese in the middle of the omelet and spread the turkey mixture and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over. Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate. Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
Lunch 1085.2 Calories \| 178.9g Carbs \| 16.5g Fat \| 67.9g Protein 2 smoothie Tropical protein smoothie 849.8 Calories \| 153.8g Carbs \| 4.4g Fat \| 56.8g Protein 2 serving Cucumber & Hummus 235.4 Calories \| 25.1g Carbs \| 12.0g Fat \| 11.1g Protein	Tropical protein smoothie scaled to 2 smoothie 3 cup Orange juice 2 medium Banana 2 scoop Whey protein powder 1 cup, halves Strawberries Cucumber & Hummus scaled to 2 serving 1/2 cup Hummus 2 cup slices Cucumber	Tropical protein smoothie Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds. Cucumber & Hummus Cut cucumber into round slices and eat with hummus.
Dinner 1115.8 Calories \| 28.6g Carbs \| 41.7g Fat \| 149.9g Protein 2 breast Herb-Parmesan Chicken Breast 901.0 Calories \| 8.8g Carbs \| 39.3g Fat \| 121.4g Protein 1 serving Cottage Cheese & Grapes 214.8 Calories \| 19.8g Carbs \| 2.4g Fat \| 28.6g Protein	Herb-Parmesan Chicken Breast scaled to 2 breast 1/2 cloves, minced Garlic 1/2 tsp Lemon peel 1/4 cup Parsley 2 breast Chicken breast 1/2 dash Salt 1/2 dash Pepper 1/2 tbsp Butter 1/2 tbsp Vegetable oil 1/4 cup Chicken broth 1/2 cup Parmesan cheese Cottage Cheese & Grapes scaled to 1 serving 1 cup, Cottage cheese 1/2 cup Grapes	Herb-Parmesan Chicken Breast Place lemon zest, garlic and parsley on a cutting board. Gather and chop repeatedly until mixture resembles coarse sand. Set aside. Place chicken between 2 sheets of waxed paper and pound flat with a rolling pin. Season with salt and pepper. Melt butter in a large skillet with oil over medium-high heat. Add chicken; cook until browned, 2 to 3 minutes per side. Transfer to a plate and cover loosely with foil to keep warm. Pour off fat from skillet and add broth. Increase heat to high and bring to a boil, stirring to pick up browned bits. Boil until liquid has thickened and reduced to 2 Tbsp., about 2 minutes. Return chicken to skillet; top with cheese. Reduce heat to medium and cover. Heat until cheese is melted and chicken is cooked through, 3 minutes. Transfer to plates and drizzle with juices from skillet. Sprinkle with lemon-garlic mixture. Cottage Cheese & Grapes Cut grapes in half. Mix grapes with cottage cheese and serve.

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