1820 Calorie
High-Protein diet and meal plan
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Example 1820 calorie
high-protein diet plan
Example 1820 Calorie High-Protein Meal Plan
157.2g Carbs
55.1g Fat
169.2g Protein
Breakfast
739.6 Calories |
112.2g Carbs |
22.4g Fat |
28.6g Protein
1
serving
Scrambled Egg Pasta
421.5 Calories |
46.1g Carbs |
17.8g Fat |
21.7g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
|
Scrambled Egg Pasta
scaled to 1 serving
1/4 dash
Pepper
2 tbsp
Parmesan cheese
1 large
Egg
1/4 dash
Salt
2 strip
Bacon
2 oz
Whole wheat pasta
1/4 medium
Onions
Natural granola with raisins
82
g
Natural granola with raisins
|
Scrambled Egg Pasta
PREPARATION: Chop onion. Grate parmesan.
In a small bowl, beat together the eggs and cheese; set aside.
In a large skillet, fry the bacon and onion together until the meat is browned and crispy and the onion has begun to caramelize.
Add the pasta (if using cold day-old pasta, cook until its just warmed through, about 1 minute).
Pour the egg-and-cheese mixture into the skillet and reduce heat to low. Stir continuously until the pasta is coated with the eggs and they have begun to solidify.
Season with the salt and pepper, then serve immediately, with extra grated Parmesan on the side.
|
Lunch
423.2 Calories |
27.7g Carbs |
3.8g Fat |
70.1g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
serving
Yogurt & Honeydew Melon
194.9 Calories |
23.6g Carbs |
1.1g Fat |
24.0g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
1/2 cup,
Cottage cheese
1/2 tsp
Dill
1 can
Tuna
1 tsp
Sriracha Sauce
Yogurt & Honeydew Melon
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, diced
Melons
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Yogurt & Honeydew Melon
Cut the honeydew into pieces and mix with yogurt. Enjoy!
|
Dinner
607.5 Calories |
17.3g Carbs |
28.9g Fat |
70.6g Protein
1
serving
Healthy Caesar Salad
460.5 Calories |
6.3g Carbs |
22.1g Fat |
57.6g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g Protein
|
Healthy Caesar Salad
scaled to 1 serving
1 tbsp
Caesar salad dressing
3 cup
Spinach
1 breast
Chicken breast
1 tbsp
Olive oil
1 tbsp
Parmesan cheese
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
|
Healthy Caesar Salad
Prepare chicken breast by first pounding with a kitchen mallet or the back of a heavy jar until it is all approximately the same thickness. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side. The internal temperature should be 165° Fahrenheit.
In a separate container, mix the low-fat Caesar salad dressing with remaining olive oil.
Combine spinach, shredded chicken breast, parmesan cheese and dressing into a bowl and serve.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
|