1170 Calorie
High-Protein diet and meal plan
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Example 1170 calorie
high-protein diet plan
Example 1170 Calorie High-Protein Meal Plan
122.2g Carbs
24.7g Fat
125.8g Protein
Breakfast
302.2 Calories |
58.3g Carbs |
1.7g Fat |
18.7g Protein
1
muffin
Sweet Potato Muffins
114.6 Calories |
13.2g Carbs |
0.7g Fat |
14.0g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Sweet Potato Muffins
scaled to 1 muffin
1/4 medium
Sweet potato
1 tbsp
Oatmeal
15 grams
Whey protein powder
3/8 tsp
Maple syrups
1/2 tbsp
Egg white
1/16 tsp
Cinnamon
1/16 tsp
Vanilla extract
1/8 tsp
Baking powder
Melons
1
melon, medium (about 5" dia)
Melons
|
Sweet Potato Muffins
Preheat the oven to 350F.
Wash sweet potatoes and piece several times with a fork. Place on microwavable plate and microwave for 5-8 minutes, carefully flipping halfway through.
In a blender or food processor, add all of the ingredients. Blend until smooth.
Lightly coat a nonstick muffin pan with cooking spray and pour in the mixture (each cup should only be 3/4 full). Bake for about 20 minutes or until cooked. The tops should be golden and a toothpick inserted into the middle should come out clean. Let them sit for a few minutes before removing from the pan.
|
Lunch
355.3 Calories |
44.3g Carbs |
6.1g Fat |
32.8g Protein
1
shake
Mango Protein Shake
355.3 Calories |
44.3g Carbs |
6.1g Fat |
32.8g Protein
|
Mango Protein Shake
scaled to 1 shake
1/2 cup, sliced
Mangos
1 cup
Reduced fat milk
1 tbsp
Honey
30 grams
Whey protein powder
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
|
Dinner
540.3 Calories |
19.6g Carbs |
16.9g Fat |
74.3g Protein
1
serving
Citrus Broiled Alaska Salmon
368.0 Calories |
11.4g Carbs |
14.5g Fat |
46.0g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Citrus Broiled Alaska Salmon
scaled to 1 serving
1/2 large
Oranges
8 oz
Atlantic salmon
1/4 tsp
Red wine vinegar
1/16 cup chopped
Onions
1/4 tsp
Pepper
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
Citrus Broiled Alaska Salmon
Preheat the oven's broiler.
Slice, peel, and pith oranges; slice crosswise into 1/4 inch rounds. Season fillets with salt. Place salmon fillets on broiling pan.
Place the pan of fillets 4 to 6 inches from heat. Cook for 15 minutes under the preheated broiler, or 10 minutes per inch of thickness. Remove from broiler just before they are cooked through. Sprinkle with vinegar. Arrange orange rounds on top. Sprinkle with green onions and cracked black pepper. Broil 1 minute longer.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|