3490 Calorie
High-Protein diet and meal plan
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Example 3490 calorie
high-protein diet plan
Sunday's Diet Plan
3512.3 Calories
338.7g Carbs
79.6g Fat
368.1g Protein
Breakfast
1131.0 Calories |
144.8g Carbs |
19.0g Fat |
105.0g Protein
2
cups
Blueberry Shake
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
2
fruit (2-5/8" dia)
(262 g)
Oranges
123.1 Calories |
30.8g Carbs |
0.3g Fat |
2.5g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Blueberry Shake
scaled to 2 cups
Oranges
2
fruit (2-5/8" dia)
Oranges
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Blueberry Shake
NOTE: USE VANILLA PROTEIN. Put everything in your blender and mix on high until oatmeal is ground to consistency you like. Use 1 scoop of whatever protein powder you buy - this is the nutrient breakdown on my brand.
Add flaxseed if you need to up your fat intake.
|
Lunch
1149.2 Calories |
144.9g Carbs |
22.8g Fat |
92.6g Protein
2
sandwich
Simple Caprese Sandwich
706.7 Calories |
104.0g Carbs |
17.5g Fat |
33.9g Protein
2
serving
Cottage Cheese & Peaches
442.5 Calories |
40.9g Carbs |
5.3g Fat |
58.7g Protein
|
Simple Caprese Sandwich
scaled to 2 sandwich
Cottage Cheese & Peaches
scaled to 2 serving
|
Simple Caprese Sandwich
Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
|
Dinner
1232.0 Calories |
49.0g Carbs |
37.8g Fat |
170.4g Protein
3
hen
Broiled Cornish Hens
938.0 Calories |
26.9g Carbs |
24.2g Fat |
144.5g Protein
2
serving
Sea Salt Edamame
294.0 Calories |
22.1g Carbs |
13.6g Fat |
25.9g Protein
|
Broiled Cornish Hens
scaled to 3 hen
Sea Salt Edamame
scaled to 2 serving
|
Broiled Cornish Hens
To prepare, remove the backbones from the hens, then flatten and pat dry.
Preheat the broiler. In a small bowl stir together the molasses, the lemon juice, the allspice, and salt and pepper to taste. Arrange the hens skin side down on a lightly oiled rack of a broiler pan and brush them with some of the molasses mixture.
Broil the hens about 4 inches from the heat, brushing them once with some of the remaining molasses mixture, for 10 minutes, turn them, and broil them for 4 minutes more. Brush the hens with the remaining molasses mixture and broil them for 4 to 5 minutes more, or until they are golden brown and cooked through.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
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