3250 Calorie
High-Protein diet and meal plan
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Example 3250 calorie
high-protein diet plan
Example 3250 Calorie High-Protein Meal Plan
293.1g Carbs
85.7g Fat
326.7g Protein
Breakfast
1040.6 Calories |
143.1g Carbs |
13.9g Fat |
90.8g Protein
2
serving
Strawberry protein shake
851.3 Calories |
92.8g Carbs |
13.3g Fat |
89.8g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
|
Strawberry protein shake
scaled to 2 serving
60 grams
Whey protein powder
2 cup, unthawed
Strawberries
2 cup
Reduced fat milk
2 tsp
Vanilla extract
1 medium
Banana
8 oz
Nonfat greek yogurt
Apples
2
medium (3" dia)
Apples
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
|
Lunch
1097.7 Calories |
75.9g Carbs |
36.9g Fat |
115.7g Protein
2
serving
Spicy Chicken Celery Sticks
683.4 Calories |
22.5g Carbs |
34.5g Fat |
67.0g Protein
2
medium whole (2-3/5" dia)
(246 g)
Tomatoes
44.3 Calories |
9.6g Carbs |
0.5g Fat |
2.2g Protein
2
serving
Yogurt & Applesauce
370.0 Calories |
43.8g Carbs |
2.0g Fat |
46.6g Protein
|
Spicy Chicken Celery Sticks
scaled to 2 serving
2 can yields
Canned chicken
4 tbsp
Light mayonnaise
1 tsp
Garlic powder
1/2 tsp
Salt
6 stalks, large
Celery
4 tbsp
Pepper or hot sauce
Tomatoes
2
medium whole (2-3/5" dia)
Tomatoes
Yogurt & Applesauce
scaled to 2 serving
1 cup
Applesauce
16 oz
Nonfat greek yogurt
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
Yogurt & Applesauce
Mix together and enjoy!
|
Dinner
1079.3 Calories |
74.2g Carbs |
34.9g Fat |
120.2g Protein
2
piece
Broiled Tilapia Parmesan
394.1 Calories |
3.8g Carbs |
20.5g Fat |
49.4g Protein
2
serving
Easy Hard-Boiled Eggs
143 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
2
serving
Cottage Cheese & Raisins
542.2 Calories |
69.7g Carbs |
4.9g Fat |
58.2g Protein
|
Broiled Tilapia Parmesan
scaled to 2 piece
1 tbsp
Butter
1/2 tbsp
Mayonnaise-like dressing
3/16 tsp
Onion powder
1/16 tsp, ground
Basil
1/16 tsp
Pepper
1/16 tsp
Celery Salt
1/2 tbsp
Lemon juice
2 1/2 tbsp
Parmesan cheese
7 oz
Tilapia
Easy Hard-Boiled Eggs
scaled to 2 serving
2 large
Egg
Cottage Cheese & Raisins
scaled to 2 serving
1/2 cup
Raisins
2 cup,
Cottage cheese
|
Broiled Tilapia Parmesan
Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.
Easy Hard-Boiled Eggs
Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
|