1150 Calorie
High-Protein diet and meal plan
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Example 1150 calorie
high-protein diet plan
Example 1150 Calorie High-Protein Meal Plan
94.3g Carbs
31.5g Fat
122.3g Protein
Breakfast
390.2 Calories |
57.3g Carbs |
4.4g Fat |
32.4g Protein
1
serving
Oatmeal Cottage Cheese Pancakes
305.9 Calories |
35.9g Carbs |
3.9g Fat |
31.3g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Oatmeal Cottage Cheese Pancakes
scaled to 1 serving
1/2 cup
Oatmeal
1/2 cup,
Cottage cheese
1 tsp
Vanilla extract
4 large
Egg white
Blueberries
148
g
Blueberries
|
Oatmeal Cottage Cheese Pancakes
Blend all ingredients in blender.
Spray skillet with cooking spray and cook just like"silver dollar" pancakes, a few small ones at a time.
Top with your favorite pancake topping!
|
Lunch
445.2 Calories |
17.9g Carbs |
14.2g Fat |
59.0g Protein
1
serving
Curry Chicken Salad
203.1 Calories |
3.2g Carbs |
8.4g Fat |
26.9g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Curry Chicken Salad
scaled to 1 serving
3/16 tsp
Olive oil
1/2 breast
Chicken breast
1/2 stalks, large
Celery
1 1/3 tbsp
Light mayonnaise
1/3 tsp
Curry powder
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Curry Chicken Salad
Dice celery.
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.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
341.5 Calories |
19.1g Carbs |
12.9g Fat |
31.0g Protein
1
serving
Filet Mignon with Rich Balsamic Glaze
219.0 Calories |
6.5g Carbs |
6.7g Fat |
25.3g Protein
1
serving
Celery & Hummus
122.6 Calories |
12.6g Carbs |
6.1g Fat |
5.7g Protein
|
Filet Mignon with Rich Balsamic Glaze
scaled to 1 serving
4 oz
Beef tenderloin
1/4 tsp
Pepper
1/2 tsp
Salt
1 tbsp
Balsamic vinegar
1 fl oz
Red wine
Celery & Hummus
scaled to 1 serving
2 stalks, large
Celery
1/4 cup
Hummus
|
Filet Mignon with Rich Balsamic Glaze
Sprinkle freshly ground pepper over both sides of each steak, and sprinkle with salt to taste.
Heat a nonstick skillet over medium-high heat. Place steaks in hot pan, and cook for 1 minute on each side, or until browned. Reduce heat to medium-low, and add balsamic vinegar and red wine. Cover, and cook for 4 minutes on each side, basting with sauce when you turn the meat over.
Remove steaks to two warmed plates, spoon one tablespoon of glaze over each, and serve immediately.
Celery & Hummus
Eat celery with hummus.
|