1600 Calorie
High-Protein diet and meal plan
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Example 1600 calorie
high-protein diet plan
Example 1600 Calorie High-Protein Meal Plan
147.3g Carbs
34.4g Fat
166.7g Protein
Breakfast
537.9 Calories |
70.2g Carbs |
11.8g Fat |
39.1g Protein
1
shake
Vanilla Protein Milkshake
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Vanilla Protein Milkshake
scaled to 1 shake
1/2 cup
Vanilla ice cream
30 grams
Whey protein powder
1 cup
Reduced fat milk
Natural granola with raisins
41
g
Natural granola with raisins
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
488.3 Calories |
51.8g Carbs |
4.3g Fat |
62.9g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
1
serving
Yogurt with Radishes & Dill
153.8 Calories |
12.4g Carbs |
1.0g Fat |
24.0g 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
Yogurt with Radishes & Dill
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup slices
Radishes
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Yogurt with Radishes & Dill
Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
|
Dinner
524.9 Calories |
25.2g Carbs |
18.3g Fat |
64.6g Protein
1
serving
Tuna Steak au Poivre
326.8 Calories |
3.1g Carbs |
8.3g Fat |
57.1g Protein
1
serving
Peaches & Almond Butter on Toast
198.0 Calories |
22.1g Carbs |
10.0g Fat |
7.5g Protein
|
Tuna Steak au Poivre
scaled to 1 serving
3/4 tbsp
Soy sauce
5/8 tsp
Peppercorn
1/2 tbsp
Vegetable oil
1/8 tsp
Ginger
8 oz, boneless
Tuna
1/8 tsp
Sugar
3/4 tsp
Lime juice
1/4 tsp
Coriander seed
1/4 medium
Scallions
1/2 tbsp
Water
Peaches & Almond Butter on Toast
scaled to 1 serving
1/2 medium
Peaches
1 slice
Whole-wheat bread
1 tbsp
Almond butter
|
Tuna Steak au Poivre
Thinly slice scallion. Cut tuna into (2) steaks, approximately 1-inch thick.
Stir together soy sauce, water, lime juice, ginger, sugar, and scallion.
Coarsely crush peppercorns and coriander with a mortar and pestle or heavy skillet. Sprinkle tuna with 3/4 tsp salt, then press spice mixture evenly all over fish.
Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then sear tuna, turning once, about 6 minutes for medium-rare.
Serve with dipping sauce.
Peaches & Almond Butter on Toast
Toast bread. While bread is toasting, cut half of a peach into slices.
Top toast with almond butter and sliced peaches. Enjoy!
|