1350 Calorie
High-Protein diet and meal plan
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Example 1350 calorie
high-protein diet plan
Example 1350 Calorie High-Protein Meal Plan
126.3g Carbs
35.1g Fat
139.8g Protein
Breakfast
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
1
shake
Oatmeal banana protein shake
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
|
Oatmeal banana protein shake
scaled to 1 shake
1/2 cup
Oatmeal
60 grams
Whey protein powder
1/2 medium
Banana
1 tbsp
Flaxseed oil
1 1/2 cup
Water
|
Oatmeal banana protein shake
Add everything to a blender with 1 tbsp of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
|
Lunch
439.6 Calories |
66.4g Carbs |
3.6g Fat |
40.2g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
Mexican Cottage Cheese Salad
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Salsa
1/2 cup
Canned black beans
2 cup shredded
Lettuce
Banana
1
medium (7" to 7-7/8" long)
Banana
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
|
Dinner
368.0 Calories |
11.4g Carbs |
14.5g Fat |
46.0g Protein
1
serving
Citrus Broiled Alaska Salmon
368.0 Calories |
11.4g Carbs |
14.5g Fat |
46.0g Protein
|
Citrus Broiled Alaska Salmon
scaled to 1 serving
1/2 large
Oranges
8 oz
Atlantic salmon
1/4 tsp
Red wine vinegar
1/16 cup chopped
Onions
1/4 tsp
Pepper
|
Citrus Broiled Alaska Salmon
Preheat the oven's broiler.
Slice, peel, and pith oranges; slice crosswise into 1/4 inch rounds. Season fillets with salt. Place salmon fillets on broiling pan.
Place the pan of fillets 4 to 6 inches from heat. Cook for 15 minutes under the preheated broiler, or 10 minutes per inch of thickness. Remove from broiler just before they are cooked through. Sprinkle with vinegar. Arrange orange rounds on top. Sprinkle with green onions and cracked black pepper. Broil 1 minute longer.
|