1290 Calorie
High-Protein diet and meal plan
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Example 1290 calorie
high-protein diet plan
Example 1290 Calorie High-Protein Meal Plan
137.6g Carbs
20.1g Fat
140.7g Protein
Breakfast
425.7 Calories |
46.4g Carbs |
6.7g Fat |
44.9g Protein
1
serving
Strawberry protein shake
425.7 Calories |
46.4g Carbs |
6.7g Fat |
44.9g Protein
|
Strawberry protein shake
scaled to 1 serving
30 grams
Whey protein powder
1 cup, unthawed
Strawberries
1 cup
Reduced fat milk
1 tsp
Vanilla extract
1/2 medium
Banana
4 oz
Nonfat greek yogurt
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
|
Lunch
477.1 Calories |
36.4g Carbs |
8.6g Fat |
64.7g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
Cottage Cheese & Peaches
221.2 Calories |
20.5g Carbs |
2.7g Fat |
29.4g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
Cottage Cheese & Peaches
scaled to 1 serving
1 cup,
Cottage cheese
1 medium
Peaches
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
|
Dinner
368.4 Calories |
54.8g Carbs |
4.8g Fat |
31.2g Protein
1
serving
Scallops Carpaccio With Mango and Parmesan
78.0 Calories |
5.9g Carbs |
3.7g Fat |
5.9g Protein
1
serving
Yogurt & Apricots
290.4 Calories |
48.9g Carbs |
1.2g Fat |
25.3g Protein
|
Scallops Carpaccio With Mango and Parmesan
scaled to 1 serving
9/16 oz
Scallops
1 2/3 tbsp
Parmesan cheese
1/4 tsp
Olive oil
1/8 fruit without refuse
Mangos
Yogurt & Apricots
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/2 cup, halves
Apricots, dried
|
Scallops Carpaccio With Mango and Parmesan
Arrange cooked scallops on the plate, drizzle olive oil and salt/pepper to taste. Place thinly sliced mangos on top, then add the parmesan.
Yogurt & Apricots
Chop dried apricots into pieces and mix into yogurt. Enjoy!
|