High Protein 2100 Calories

High Protein 2100 Calories

Posted on by My Central Fitness under Sport Training

Food Storage Tips:

Easy tips to make sure you get the most value out of your meal plan.

 Prepping Tips:

  • Salads: When preparing salads in advance, don’t toss them with dressings until ready to serve. This will keep your salads crisp and fresh for longer.
  • Wraps/Sandwiches: Pack the ingredients separately until ready to serve. This prevents soggy wraps and sandwiches.
  • Fruits: Save half an avocado by leaving the seed in and placing it face down in a bowl of water to prevent it from going brown and oxidising.

Soak cut apples in a saltwater solution (1/2 teaspoon salt + 1 cup water) for 10 minutes. Pat dry and use in salads or store for later.

Fridge Tips:

  • Breads and other baked goods:  Keep in the fridge for up to 2 weeks.
  • Soups and sauces:  Can be kept in tightly sealed containers for up to 5 days.
  • Meats and seafood:  Can be kept in tightly sealed containers for up to 3 days.

Freezing Tips:

  • Breads and other baked goods: Can be kept in the freezer for up to 3 months.
  • Soups and sauces: Cool to room temperature and use. I like to use ice cube trays to freeze and store small portions of soups and sauces. Once frozen you can transfer the cubes to a freezer proof container or a zip-lock bag, this way you can pull the right portions for each meal.
  • Meats and seafood: Can be frozen in tightly sealed containers for up to 3 months.

Great Snacks Under 50 Calories

  • ½ cup strawberries with 2½ tablespoon non-fat yogurt
  • 14 seedless red grapes
  • 12 cherries
  • 1 small box of sultanas
  • 7 raw almonds
  • 60 blueberries
  • 1 ½ cups salted air-popped popcorn
  • 1 brown rice cake with 1 tablespoon sugar-free jam
  • 1½ cups sugar snap peas
  • ½ small grapefruit
  • ½ cup plain fat-free yogurt with 1 teaspoon sunflower seeds
  • 2 marshmallows
  • 2 squares dark chocolate
  • 1 Oreo cookie
  • 2 egg white omelette with spinach

Drinks Under 50 Calories

  • 1/2 cup non-fat milk
  • 1 packet sugar-free hot chocolate with 1/4 cup skim milk and 3/4 cup hot water
  • 3/4 cup carbonated water with 1/4 cup cranberry juice and a lime wedge

Things To Consider With Protein Shakes

  • 1x regular protein shake has around 120-150 calories
  • 1 cup regular milk has around 120 calories
  • 1 cup non-fat milk has around 80 calories

Calorie Target:

2100 Calories
2100 Calorie High Protein Nutritionpdf (PDF 1346.5kB)