Protein-Packed Meals: Scrambled Eggs, Grilled Chicken & Salmon
Balanced meal plan that meets 2000 daily calories with 30% protein, 40% carbs, and 30% fat. Includes four meals to ensure nutritional adequacy and satisfaction.
3/30/2025•6 views
Breakfast: Scrambled Eggs with Spinach and Whole Grain Toast
Nutrition Information
Calories
500
Protein
24g
Carbs
36g
Fat
30g
Ingredients
- 4 large eggs
- 1 cup fresh spinach
- 1 tablespoon olive oil
- 2 slices whole grain bread
- Salt and pepper to taste
- 1/2 medium avocado
Instructions
In a skillet, heat olive oil over medium heat.
Add fresh spinach and sauté until wilted, about 2-3 minutes.
In a bowl, whisk eggs, then season with salt and pepper.
Add the eggs to the skillet with spinach, stirring gently until fully cooked.
Toast the whole grain bread.
Serve the eggs with the toast and sliced avocado on the side.
Lunch: Grilled Chicken Salad with Quinoa
Nutrition Information
Calories
600
Protein
50g
Carbs
40g
Fat
20g
Ingredients
- 6 ounces grilled chicken breast
- 2 cups mixed greens (spinach, arugula, romaine)
- 1/2 cup cooked quinoa
- 1/4 cup cherry tomatoes, halved
- 1/4 cup cucumber, sliced
- 2 tablespoons balsamic vinaigrette
- 1 tablespoon feta cheese (optional)
Instructions
Grill the chicken breast until fully cooked and slice it.
In a large bowl, combine mixed greens, cooked quinoa, cherry tomatoes, and cucumber.
Add the sliced grilled chicken on top.
Drizzle with balsamic vinaigrette and sprinkle feta cheese, if using.
Toss gently and serve.
Dinner: Baked Salmon with Sweet Potato and Broccoli
Nutrition Information
Calories
600
Protein
45g
Carbs
45g
Fat
30g
Ingredients
- 6 ounces salmon fillet
- 1 medium sweet potato
- 1 cup broccoli florets
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1 lemon wedge
Instructions
Preheat the oven to 400°F (200°C).
Peel and cube the sweet potato, then toss it with olive oil, garlic powder, salt, and pepper.
Spread the sweet potatoes on a baking sheet and bake for 15 minutes.
Add salmon fillet seasoned with salt and pepper to the baking sheet and bake for an additional 10-12 minutes.
In the last 5 minutes, add broccoli florets to the baking sheet and bake until tender.
Serve with a lemon wedge.
Snack: Greek Yogurt Parfait
Nutrition Information
Calories
300
Protein
20g
Carbs
45g
Fat
8g
Ingredients
- 1 cup plain Greek yogurt
- 1/2 cup mixed berries (strawberries, blueberries, raspberries)
- 1/4 cup granola
- 1 tablespoon honey
- 1 tablespoon chia seeds
Instructions
In a glass or bowl, layer the Greek yogurt, mixed berries, granola, and chia seeds.
Drizzle honey on top.
Enjoy as a nutritious snack.
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