2360 Calorie
High-Protein diet and meal plan
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Example 2360 calorie
high-protein diet plan
Example 2360 Calorie High-Protein Meal Plan
229.7g Carbs
72.2g Fat
275.6g Protein
Breakfast
805.2 Calories |
118.4g Carbs |
17.0g Fat |
54.2g Protein
2
cups
Blueberry Shake
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Blueberry Shake
scaled to 2 cups
1 cup
Oatmeal
1 cup, frozen
Blueberries, wild
1 cup
Reduced fat milk
40 grams
Whey protein powder
1 tbsp
Peanut butter
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Blueberry Shake
NOTE: USE VANILLA PROTEIN. Put everything in your blender and mix on high until oatmeal is ground to consistency you like. Use 1 scoop of whatever protein powder you buy - this is the nutrient breakdown on my brand.
Add flaxseed if you need to up your fat intake.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
Lunch
693.7 Calories |
69.8g Carbs |
5.8g Fat |
95.0g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
2
serving
Yogurt & Mango
465.5 Calories |
65.7g Carbs |
3.1g Fat |
49.0g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
1/2 cup,
Cottage cheese
1/2 tsp
Dill
1 can
Tuna
1 tsp
Sriracha Sauce
Yogurt & Mango
scaled to 2 serving
2 cup, sliced
Mangos
16 oz
Nonfat greek yogurt
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
|
Dinner
1128.3 Calories |
41.5g Carbs |
49.4g Fat |
126.4g Protein
2
serving
Cheesy Chicken and Spinach
1016.5 Calories |
15.4g Carbs |
49.3g Fat |
124.4g Protein
1
potato
Microwaved sweet potato
111.8 Calories |
26.2g Carbs |
0.1g Fat |
2.0g Protein
|
Cheesy Chicken and Spinach
scaled to 2 serving
2 tbsp
Olive oil
4 half breast
Chicken breast
2 cup
Spinach
2 cup cherry tomatoes
Cherry tomatoes
2 oz
Mozzarella cheese
Microwaved sweet potato
scaled to 1 potato
1 sweetpotato, 5" long
Sweet potato
|
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.
Microwaved sweet potato
Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
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