1930 Calorie
High-Protein diet and meal plan
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Example 1930 calorie
high-protein diet plan
Example 1930 Calorie High-Protein Meal Plan
192.0g Carbs
46.3g Fat
169.6g Protein
Breakfast
786.2 Calories |
107.9g Carbs |
11.3g Fat |
65.9g Protein
1
shake
Vanilla Protein Milkshake
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g Protein
2
cup
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Vanilla Protein Milkshake
scaled to 1 shake
1/2 cup
Vanilla ice cream
30 grams
Whey protein powder
1 cup
Reduced fat milk
Nonfat yogurt
490
g
Nonfat yogurt
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
Vanilla Protein Milkshake
Mix in blender.
Fruit Salad
|
Lunch
548.1 Calories |
65.5g Carbs |
11.4g Fat |
45.7g Protein
1
sandwich
Simple Caprese Sandwich
353.4 Calories |
52.0g Carbs |
8.7g Fat |
16.9g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
Simple Caprese Sandwich
scaled to 1 sandwich
1 slice, large
Sourdough bread
1 oz
Mozzarella cheese
2 slice, medium
Tomatoes
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup
Cottage cheese
1/2 cup
Raspberries
|
Simple Caprese Sandwich
Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
|
Dinner
522.4 Calories |
18.6g Carbs |
23.5g Fat |
58.1g Protein
1
serving
Seared Salmon with Balsamic Glaze
375.4 Calories |
7.6g Carbs |
16.7g Fat |
45.1g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g Protein
|
Seared Salmon with Balsamic Glaze
scaled to 1 serving
8 oz
Atlantic salmon
1 tbsp
Water
1 tsp packed
Brown sugar
3/8 tbsp
Lemon juice
0 tbsp
Balsamic vinegar
1/2 tsp
Vegetable oil
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
|
Seared Salmon with Balsamic Glaze
Stir together vinegar, water, lemon juice, and brown sugar.
Pat salmon dry and season with salt and pepper.
Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking. Increase heat to high and sear salmon, skin sides up, until well browned, about 4 minutes. Turn fish over and sear until just cooked through, 3 to 4 minutes more.
Transfer salmon to plates and carefully add vinegar mixture to skillet (liquid will bubble vigorously and steam). Simmer, stirring, until thickened and reduced to about 1/3 cup, about 2 minutes.
Spoon glaze over salmon.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
|