3490 Calorie High-Protein diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Atkins / ketogenic 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 3490 calorie high-protein diet plan

Sunday's Diet Plan

3512.3 Calories 338.7g Carbs 79.6g Fat 368.1g Protein

Meal Summary	Ingredients	Directions
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.