2820 Calorie
High-Protein diet and meal plan
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Example 2820 calorie
high-protein diet plan
Example 2820 Calorie High-Protein Meal Plan
282.0g Carbs
74.7g Fat
244.8g Protein
Breakfast
879.2 Calories |
103.7g Carbs |
39.6g Fat |
37.4g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
|
Simple Spinach Scramble
scaled to 2 serving
4 tsp
Olive oil
2 cup
Spinach
1/2 cup, chopped
Onions
4 ring
Red bell pepper
4 large
Egg
2 dash
Salt
2 dash
Pepper
Melons
2
melon, medium (about 5" dia)
Melons
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
901.5 Calories |
113.7g Carbs |
16.6g Fat |
77.2g Protein
2
cup
Red bean salad
396.3 Calories |
55.2g Carbs |
11.3g Fat |
19.0g Protein
2
serving
Cottage Cheese with Banana
505.2 Calories |
58.4g Carbs |
5.2g Fat |
58.2g Protein
|
Red bean salad
scaled to 2 cup
1 medium
Scallions
1 5/16 tbsp
Parsley
2/3 tbsp
Olive oil
1/3 dash
Salt
1/3 dash
Pepper
1/3 cup, sliced
Red bell pepper
1 1/3 cup
Kidney beans
1/3 stalks, large
Celery
1/3 cup
Red pepper relish
0 tsp
Vinegar
Cottage Cheese with Banana
scaled to 2 serving
2 small
Banana
2 cup,
Cottage cheese
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
|
Dinner
953.2 Calories |
64.7g Carbs |
18.6g Fat |
130.1g Protein
2
serving
Chicken Salad on Apple Slices
953.2 Calories |
64.7g Carbs |
18.6g Fat |
130.1g Protein
|
Chicken Salad on Apple Slices
scaled to 2 serving
2 breast
Chicken breast
1 tsp
Olive oil
1/4 cup
Cranberries
1/4 cup chopped
Celery
8 oz
Nonfat greek yogurt
1 large
Apples
|
Chicken Salad on Apple Slices
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Combine chopped, cooked chicken breast with chopped celery, cranberries, and yogurt. Slice apples into thin slices and serve with chicken salad.
|