300 – 400 Calories dinner meals with high protein content
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If you have a meal plan with 3 meals and 2 snacks per day a dinner with 300 to 400 Calories is used mostly in meal plans with 1400-1800 Calories per day.

For muscle gain your meal should contain more calories than you burn so, most probably, this type of meals, with just 350 to 400 KCal, will be suitable only if you compensate in the meals of the rest of the day. You can have a better estimation of your daily Calorie consumption using this basal metabolic rate calculator.

300-400 Cal Salmon with vegetables

Baked salmon
- Salman4 oz120
- Olive oil1/2 tbsp60
Steamed broccoli1/2 cup28
Baked sweet potatoe1 medium134
24 grams of proteins and a very low content of carbohydrates. You can cook the salmon without out in order to reduce the fat content.

300-400 Cal Baked trout with vegetables

Baked trout with lemon3 oz130
Roasted tomatoes1/2 cup22
Baked potato1 medium120
Steamed kale1/2 cup35
Chickpeas1/4 cup65
About 28 grams of proteins and a very low content of carbohydrates and saturated fats. This dinner option, like most of the fish & vegetable meals, is suitable to include both in muscle gain and muscle definition meal plans.

300-400 Cal Grilled chicken with rice and broccoli

Chicken breast, grilled4 oz150
Brown rice1 cup220
Broccoli1 cups30
One of the most common meals for muscle gain and definition, this serving size contains approximatively 35 grams of proteins.

300-400 Cal Beef with vegetables

Lean beef3 oz150
Sautéed vegetables
- Mushrooms3/4 cup90
- Onion1/4 cup30
- Peppers1/4 cup35
- Olive oil2 teaspoons80
With 27 grams of proteins and a very low carbohydrate content, this meal is ideal mainly to be included in muscle definition diets.