High-Protein Grilled Chicken Salad, Beef Stir-Fry & Yogurt Parfait
A balanced high-protein meal plan designed to total 1900 calories, divided into three meals with a composition of 30% protein, 40% carbs, and 30% fat. This plan is suitable for anyone looking to increase their protein intake while maintaining overall nutritional balance.
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Grilled Chicken Salad with Quinoa
Nutrition Information
Calories
600
Protein
50g
Carbs
50g
Fat
25g
Ingredients
- 6 oz grilled chicken breast
- 1 cup cooked quinoa
- 2 cups mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/4 cup cucumber, diced
- 1/4 avocado, sliced
- 2 tbsp olive oil
- 1 tbsp balsamic vinegar
- Salt and pepper to taste
Instructions
Grill the chicken breast until fully cooked, about 6-7 minutes per side, depending on thickness. Let it rest before slicing.
Cook quinoa according to package instructions. Once cooked, let it cool slightly.
In a large bowl, combine mixed greens, cherry tomatoes, cucumber, and sliced avocado.
Add the cooked quinoa and sliced grilled chicken to the salad.
In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
Drizzle dressing over the salad and toss gently to combine.
Serve immediately.
Beef Stir-Fry with Brown Rice
Nutrition Information
Calories
750
Protein
60g
Carbs
80g
Fat
25g
Ingredients
- 5 oz lean beef (sirloin or flank steak), sliced thin
- 1 cup broccoli florets
- 1 cup bell peppers, sliced (mix of red and green)
- 1 cup cooked brown rice
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 clove garlic, minced
- 1 inch fresh ginger, minced
- Salt and pepper to taste
- 1 tbsp green onions, chopped (for garnish)
Instructions
Heat the sesame oil in a large skillet or wok over medium-high heat.
Add minced garlic and ginger to the skillet and stir-fry for about 30 seconds until fragrant.
Add sliced beef to the skillet, season with salt and pepper, and stir-fry until browned, about 3-4 minutes.
Add broccoli and bell peppers; continue stir-frying for an additional 2-3 minutes until veggies are tender-crisp.
Pour in the soy sauce and stir well to coat all the ingredients.
Serve the beef stir-fry over cooked brown rice and garnish with chopped green onions.
Greek Yogurt Parfait
Nutrition Information
Calories
550
Protein
40g
Carbs
80g
Fat
15g
Ingredients
- 1 cup Greek yogurt (non-fat or low-fat)
- 1/2 cup mixed berries (blueberries, strawberries, raspberries)
- 1/4 cup granola
- 2 tbsp honey
- 1 tbsp chia seeds
Instructions
In a large glass or bowl, layer half of the Greek yogurt.
Add half of the mixed berries on top of the yogurt.
Sprinkle half of the granola over the berries.
Drizzle 1 tbsp honey over the layer.
Repeat the layers with the remaining Greek yogurt, berries, granola, and top with chia seeds.
Serve immediately as a refreshing dessert or snack.
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