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High Protein 1400 Calorie Meal plan

Here's a sample menu plan for a 1400-1600 calorie diet with 100 grams of protein:


  • 2 scrambled eggs (12g protein)

  • 1 slice of whole wheat toast (4g protein)

  • 1 small apple (0.5g protein)

  • 1 cup of coffee or tea (0g protein)

Mid-morning snack:

  • 1 small container of plain Greek yogurt (12g protein)

  • 1/4 cup of sliced almonds (6g protein)


  • Turkey and avocado sandwich with whole wheat bread (25g protein)

  • 1 cup of baby carrots (1g protein)

  • 1 medium orange (1g protein)

Afternoon snack:

  • 1 small apple (0.5g protein)

  • 1 ounce of cheddar cheese (7g protein)


  • Grilled chicken breast (28g protein)

  • 1 cup of cooked brown rice (5g protein)

  • 1 cup of steamed broccoli (3g protein)

  • 1 small dinner roll (3g protein)

Evening snack:

  • 1 small container of cottage cheese (12g protein)

Total protein: 100g

Note: This menu plan is just a sample and may need to be adjusted based on individual dietary needs and preferences. It's important to consult with a healthcare professional or registered dietitian before making any significant changes to your diet.

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