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Herbed Chicken, Sardine Salad & Egg Liver Stir-Fry Meals

A high-protein meal plan tailored for a daily intake of 1300 calories, with no dairy or grains, focusing on nutrient-dense foods.

6/20/202522 views

Herbed Chicken Breasts with Roasted Vegetables

Nutrition Information

Calories
450
Protein
72g
Carbs
20g
Fat
12g

Ingredients

  • 200g chicken breast
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 cup broccoli florets
  • 1 cup bell peppers, chopped
  • Salt and pepper to taste

Instructions

Preheat the oven to 400°F (200°C).
In a bowl, mix olive oil, garlic powder, oregano, thyme, salt, and pepper.
Coat the chicken breasts with the herb mixture and place them on a baking sheet.
Toss the broccoli and bell peppers in any remaining oil and season with salt and pepper; spread them around the chicken.
Bake for 25-30 minutes or until the chicken is cooked through.
Let it rest for a few minutes, then slice and serve with the roasted vegetables.

Sardine Salad

Nutrition Information

Calories
300
Protein
28g
Carbs
15g
Fat
18g

Ingredients

  • 150g sardines in water, drained
  • 2 cups mixed salad greens
  • 1/2 avocado, diced
  • 1 tablespoon olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste

Instructions

In a large bowl, place the salad greens and top with drained sardines and diced avocado.
In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
Drizzle the dressing over the salad, toss gently, and serve immediately.

Egg and Liver Stir-Fry

Nutrition Information

Calories
550
Protein
48g
Carbs
8g
Fat
40g

Ingredients

  • 100g beef liver, chopped into small pieces
  • 2 large eggs
  • 1 tablespoon olive oil
  • 1/2 cup spinach, chopped
  • 1/2 onion, sliced
  • Salt and pepper to taste

Instructions

Heat olive oil in a skillet over medium heat.
Add the sliced onion and cook until softened, about 3-4 minutes.
Add the chopped liver to the skillet and cook for 5-7 minutes until browned and cooked through.
Add the chopped spinach and cook until wilted.
In a bowl, whisk eggs and pour over the liver mixture in the skillet.
Cook until the eggs are set, stirring gently. Season with salt and pepper, and serve hot.