High Calorie, High Protein Program
7 Day Meal Plan included 22 recipes
GLUTENFREE SOYFREE
Overview
A 3,000 calorie diet with at least 20% calories from protein for individuals with increased energy needs.
Our High Calorie, High Protein Program is perfect for individuals who have high energy needs. Daily calories are between 3,000 to 3,200 per day and protein ranges from 172 to 206 grams per day.
Evidence
This program was created with four key considerations:
High-Quality Protein
Getting enough daily protein will help you recover from illness, balance blood sugars, prevent muscle loss, or increase muscle mass if combined with strength training. This meal plan provides up to 205 grams of protein daily from chicken, salmon, tuna, eggs, quinoa, and cottage cheese. These complete proteins are highly digestible and provide an adequate amount of amino acids. Protein is distributed between every meal and snack to help with building muscle strength and hypertrophy.
Omega-3 Fats
Omega-3 fatty acids provide cardiovascular benefits and reduce inflammation. Fish contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are associated with improved cognitive function and immune function. This program incorporates omega-3 fats from salmon, tuna, nuts, and seeds.
Low Glycemic Foods
Eating the proper amount and type of carbohydrate is important on a high-calorie diet to help balance insulin levels. This meal plan uses low glycemic foods to optimize blood sugars and energy levels. It provides up to 60 grams of fiber daily from fruits, vegetables, legumes, and whole grains. Carbohydrate sources are paired with healthy fats and protein to create a steady release of energy throughout the day.
Prebiotics & Probiotics
Illness and physical stress from exercise can impact your gut microbiota. This program incorporates prebiotics and probiotics to bring good bacteria back into the gut. Probiotics are live bacteria that can help boost your immune system and fight off bad bacteria. Prebiotics support digestive health by feeding the good bacteria. This meal plan combines nutrient-dense foods like yogurt with fruit to exert synergistic effects on health.