1050 Calorie
High-Protein diet and meal plan
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Example 1050 calorie
high-protein diet plan
Example 1050 Calorie High-Protein Meal Plan
99.7g Carbs
36.9g Fat
136.6g Protein
Breakfast
329.6 Calories |
64.7g Carbs |
3.5g Fat |
15.9g Protein
2
pancakes
Cinnamon Oatmeal Pancakes
235.0 Calories |
39.5g Carbs |
3.2g Fat |
15.5g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Cinnamon Oatmeal Pancakes
scaled to 2 pancakes
2 large
Egg white
1/2 tsp
Cinnamon
1/4 tsp
Nutmeg
1 dash
Salt
1/2 cup
Oatmeal
1/2 tsp
Baking powder
1 tsp
Aspartame
6 tbsp
Reduced fat milk
Apples
1
medium (3" dia)
Apples
|
Cinnamon Oatmeal Pancakes
Combine oats with all the other ingredients in a bowl and mix well until a batter forms.
If you use large eggs you may find you needs to add a spoonful more of oatmeal to keep the batter from being too runny.
Spray pan with cooking spray or lightly oil the pan.
Spoon batter into pan and cook over medium heat just like regular pancakes.
If your carb limit allows it, topping suggestions include: warm crushed pineapple (my favorite), applesauce, fresh berries and yogurt.
|
Lunch
418.6 Calories |
27.4g Carbs |
8.7g Fat |
58.5g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
Yogurt & Banana chips
162.8 Calories |
11.4g Carbs |
2.8g Fat |
23.2g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
Yogurt & Banana chips
scaled to 1 serving
8 oz
Nonfat greek yogurt
0.2 oz
Banana chips
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
|
Dinner
508.2 Calories |
7.7g Carbs |
24.7g Fat |
62.2g Protein
1
serving
Cheesy Chicken and Spinach
508.2 Calories |
7.7g Carbs |
24.7g Fat |
62.2g Protein
|
Cheesy Chicken and Spinach
scaled to 1 serving
1 tbsp
Olive oil
2 half breast
Chicken breast
1 cup
Spinach
1 cup cherry tomatoes
Cherry tomatoes
1 oz
Mozzarella cheese
|
Cheesy Chicken and Spinach
Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C.
While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces.
Sauté vegetables in pan, season with garlic and salt as desired.
Shred or grate preferred cheese, like mozzarella, and add to pan.
When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
|