3360 Calorie
High-Protein diet and meal plan
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Example 3360 calorie
high-protein diet plan
Example 3360 Calorie High-Protein Meal Plan
321.9g Carbs
91.6g Fat
339.4g Protein
Breakfast
1161.1 Calories |
119.1g Carbs |
45.9g Fat |
81.9g Protein
2
serving
Chocolate peanut protein shake
1076.7 Calories |
97.6g Carbs |
45.4g Fat |
80.8g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Chocolate peanut protein shake
scaled to 2 serving
60 grams
Whey protein powder
2 cup
Reduced fat milk
4 tbsp
Peanut butter
2 medium
Banana
Blueberries
148
g
Blueberries
|
Chocolate peanut protein shake
Include one cup ice cubes for a better shake (or more milk/water). Add everything to a blender and blend well. The chocolate part comes from using chocolate protein powder, but other flavors can work as well, or you can add a teaspoon of cocoa if you have unflavored protein.
|
Lunch
631.9 Calories |
78.0g Carbs |
10.7g Fat |
59.6g Protein
1
serving
Tuna & White Bean Salad
360.7 Calories |
43.2g Carbs |
8.3g Fat |
30.5g Protein
1
serving
Cottage Cheese & Raisins
271.1 Calories |
34.8g Carbs |
2.5g Fat |
29.1g Protein
|
Tuna & White Bean Salad
scaled to 1 serving
3/4 cup
White beans
1/2 can
Tuna
1 stalk
Onions
1/2 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/4 tsp
Pepper
Cottage Cheese & Raisins
scaled to 1 serving
1/4 cup
Raisins
1 cup,
Cottage cheese
|
Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
|
Dinner
1614.0 Calories |
124.9g Carbs |
35.0g Fat |
197.9g Protein
3
serving
Chicken Salad on Apple Slices
1429.7 Calories |
97.0g Carbs |
27.8g Fat |
195.1g Protein
1
serving
EZ Peanut Butter Pie
184.3 Calories |
27.8g Carbs |
7.2g Fat |
2.8g Protein
|
Chicken Salad on Apple Slices
scaled to 3 serving
3 breast
Chicken breast
1 1/2 tsp
Olive oil
3/8 cup
Cranberries
3/8 cup chopped
Celery
12 oz
Nonfat greek yogurt
1 1/2 large
Apples
EZ Peanut Butter Pie
scaled to 1 serving
1/8 pie shell
Pie crust
2 2/3 tbsp
Lowfat milk
1/8 package
Vanilla puddings
1/3 tsp
Peanut butter
|
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.
EZ Peanut Butter Pie
Whisk pudding mix, milk, peanut butter, together.
Bring mixture to a boil and pour into graham cracker crust. Allow to cool.
|