Protein-Packed Breakfast, Grilled Chicken Salad & Baked Salmon
A balanced meal plan designed for a total daily intake of 1700 calories, focusing on 30% protein, 40% carbohydrates, and 30% fat, with three nutritious meals.
6/18/2025•44 views
Breakfast: Scrambled Eggs with Spinach and Whole Grain Toast
Nutrition Information
Calories
450
Protein
25g
Carbs
40g
Fat
22g
Ingredients
- 3 large eggs
- 1 cup fresh spinach
- 1 tablespoon olive oil
- 2 slices whole grain bread
- 1 medium tomato, diced
- Salt and pepper to taste
Instructions
In a non-stick skillet, heat the olive oil over medium heat.
Add the fresh spinach and cook until wilted, about 2 minutes.
Whisk the eggs in a bowl, then pour them into the skillet with spinach.
Stir gently until the eggs are fully cooked, adding salt and pepper to taste.
Toast the whole grain bread slices until golden.
Serve the scrambled eggs with the toast and top with diced tomato.
Lunch: Grilled Chicken Salad with Quinoa
Nutrition Information
Calories
600
Protein
40g
Carbs
50g
Fat
28g
Ingredients
- 4 oz grilled chicken breast, sliced
- 1 cup mixed salad greens
- 1/2 cup cooked quinoa
- 1/2 cucumber, sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 avocado, sliced
- 2 tablespoons balsamic vinaigrette
Instructions
In a large bowl, combine the salad greens, cooked quinoa, cucumber, and cherry tomatoes.
Top the salad mixture with grilled chicken slices and avocado.
Drizzle the balsamic vinaigrette over the top and toss gently to combine.
Serve immediately.
Dinner: Baked Salmon with Sweet Potato and Broccoli
Nutrition Information
Calories
650
Protein
45g
Carbs
50g
Fat
30g
Ingredients
- 5 oz salmon fillet
- 1 medium sweet potato, diced
- 1 cup broccoli florets
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1 teaspoon lemon juice
Instructions
Preheat the oven to 400°F (200°C).
On a baking sheet, toss the diced sweet potatoes and broccoli with olive oil, garlic, salt, and pepper.
Place the salmon fillet on the sheet and drizzle with lemon juice.
Bake in the oven for 20-25 minutes, or until the salmon is cooked through and the vegetables are tender.
Serve immediately.
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