950 Calorie
High-Protein diet and meal plan
Put your diet on autopilot
Eat This Much requires javascript to generate your diets. Please enable javascript and
reload the page, or use a browser that supports javascript.
Example 950 calorie
high-protein diet plan
Example 950 Calorie High-Protein Meal Plan
83.4g Carbs
28.2g Fat
105.0g Protein
Breakfast
247.6 Calories |
46.3g Carbs |
1.6g Fat |
16.2g Protein
1
muffin
Sweet Potato Muffins
114.6 Calories |
13.2g Carbs |
0.7g Fat |
14.0g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g 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
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
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.
Fruit Salad
|
Lunch
424.0 Calories |
30.8g Carbs |
16.8g Fat |
42.6g Protein
1
serving
Tuna Salad
235.8 Calories |
9.6g Carbs |
15.6g Fat |
18.1g Protein
1
serving
Yogurt & Cantaloupe
188.2 Calories |
21.2g Carbs |
1.2g Fat |
24.4g Protein
|
Tuna Salad
scaled to 1 serving
1/2 can
Tuna
1/2 fruit
Avocados
1/2 tbsp
Lemon juice
1/8 cup chopped
Onions
Yogurt & Cantaloupe
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, cubes
Melons
|
Tuna Salad
Mix and mash all ingredients, then add salt, pepper, and garlic powder to your preference.
Yogurt & Cantaloupe
Cut cantaloupe into pieces and mix with yogurt. Enjoy!
|
Dinner
307.7 Calories |
6.3g Carbs |
9.8g Fat |
46.3g Protein
1
serving
Steamed Snapper with Ginger, Lime, and Cilantro
307.7 Calories |
6.3g Carbs |
9.8g Fat |
46.3g Protein
|
Steamed Snapper with Ginger, Lime, and Cilantro
scaled to 1 serving
1/2 tbsp
Ginger root
1 fl oz
Clam and tomato juice
1/2 tbsp
Soy sauce
1/2 tbsp
Sesame oil
2 1/2 tbsp
Fresh cilantro
1 tbsp chopped
Scallions
1/2 tsp
Fish sauce
1 tbsp
Lime juice
1 fillet
Snapper
|
Steamed Snapper with Ginger, Lime, and Cilantro
Peel and finely grate ginger. Finely chop cilantro.
Mix 3 tablespoons cilantro and next 7 ingredients in small bowl to blend. Set aside. Pour enough water into large pot to reach depth of 1 inch. Add steamer rack or basket. Top with 9-inch-diameter glass pie dish. Bring water to boil.
Place fish in pie dish. Pour cilantro sauce over. Sprinkle with salt and pepper. Cover pot; steam fish just until opaque in center, about 6 minutes for snapper and 8 minutes for halibut. Serve with sauce; garnish with 2 tablespoons cilantro.
To peel and grate fresh ginger: Using a small knife, peel away the thin, light-brown skin from the portion needed. Then rub the peeled ginger back and forth over the raised bumps of a small porcelain ginger grater (found at Asian markets).
*Available in the Asian foods section of many supermarkets, at some specialty foods stores, and at Asian markets.
|