970 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 970 calorie high-protein diet plan

Example 970 Calorie High-Protein Meal Plan

93.1g Carbs 21.8g Fat 107.3g Protein

Meal Summary	Ingredients	Directions
Breakfast 336.1 Calories \| 31.2g Carbs \| 8.0g Fat \| 33.4g Protein 1 pancake Oat & cottage pancakes 198.9 Calories \| 12.4g Carbs \| 7.5g Fat \| 19.4g Protein 1 cup (245 g) Nonfat yogurt 137.2 Calories \| 18.8g Carbs \| 0.4g Fat \| 14.0g Protein	Oat & cottage pancakes scaled to 1 pancake 1 1/3 large Egg 2 2/3 tbsp Oatmeal 1/3 cup Cottage cheese 1/3 tsp Vanilla extract 1/3 spray Pam cooking spray Nonfat yogurt 245 g Nonfat yogurt	Oat & cottage pancakes Combine eggs, oatmeal, cottage cheese, and vanilla extract in a bowl and blend together. Spray skillet with cooking spray. Pour batter in a pan (about 1/4 cup for each). Cook pancakes, brown on each sides.
Lunch 401.7 Calories \| 50.4g Carbs \| 5.3g Fat \| 39.6g Protein 1 sandwich Barbecue tuna sandwich 360.0 Calories \| 44.6g Carbs \| 4.4g Fat \| 36.2g Protein 1 serving Cherry Tomato, Dill, & Anchovy Salad 41.7 Calories \| 5.8g Carbs \| 1.0g Fat \| 3.4g Protein	Barbecue tuna sandwich scaled to 1 sandwich 1 roll Hamburger bun 1 can Tuna 4 tbsp Barbecue sauce Cherry Tomato, Dill, & Anchovy Salad scaled to 1 serving 1 cup cherry tomatoes Cherry tomatoes 1/4 oz, boneless Anchovy 1/2 tsp Dill	Barbecue tuna sandwich Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well. Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich. Cherry Tomato, Dill, & Anchovy Salad Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes. Sprinkle salad with fresh dill, toss well to combine, and serve.
Dinner 252.6 Calories \| 11.5g Carbs \| 8.5g Fat \| 34.3g Protein 1 serving Chicken Stir-Fry 192.7 Calories \| 6.0g Carbs \| 4.8g Fat \| 31.1g Protein 1 serving Fried Broccoli 59.9 Calories \| 5.5g Carbs \| 3.7g Fat \| 3.2g Protein	Chicken Stir-Fry scaled to 1 serving 1/16 tsp Cayenne pepper 1/2 full breast Chicken breast 1 tbsp Chicken broth 1/4 cup Asparagus 1/4 cup chopped Broccoli 1/4 tsp Ginger 1/2 cup, pieces or slices Mushrooms 1/4 medium Carrots 1/4 extra large Egg Fried Broccoli scaled to 1 serving 1/4 package Broccoli 3/4 tsp Olive oil 1/8 tsp Crushed red pepper flakes 1/4 tsp Salt	Chicken Stir-Fry Heat the chicken stock or broth in a non-stick wok over medium-high heat. Chop the vegetables. Cut the chicken into strips or chunks and add to the wok (or any other protein choice - tofu, lamb, beef, shrimp). Cook until almost done. Add the vegetables, cayenne pepper and ginger, cook until tender. Seperately, quickly scramble the egg and then it mix through the stir-fry thorougly. Serve hot. Fried Broccoli Rinse and pat dry the broccoli. Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.

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