2720 Calorie
High-Protein diet and meal plan
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Example 2720 calorie
high-protein diet plan
Example 2720 Calorie High-Protein Meal Plan
315.2g Carbs
67.1g Fat
253.8g Protein
Breakfast
809.1 Calories |
178.4g Carbs |
10.4g Fat |
17.9g Protein
2
bowl
Swiss Bircher Muesli
619.8 Calories |
128.1g Carbs |
9.8g Fat |
17.0g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
|
Swiss Bircher Muesli
scaled to 2 bowl
1 1/3 cup
Oatmeal
2/3 cup
Almond milk
2/3 cup
Apple juice, canned or bottled
1/3 tsp
Cinnamon
1/3 tsp
Nutmeg
1/3 large
Apples
1/3 large
Pears
1 1/3 tbsp
Blueberries
1/16 cup, slivered
Almonds
Apples
2
medium (3" dia)
Apples
|
Swiss Bircher Muesli
Soak the oats in the milk (almond or oat milk work best), juice, nutmeg and cinnamon overnight.
In the morning grate the apple and pear into the mixture.
Serve topped with blueberries and almonds, Enjoy!
|
Lunch
1094.9 Calories |
83.4g Carbs |
17.9g Fat |
151.8g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
1
serving
Yogurt & Banana
238.8 Calories |
35.1g Carbs |
1.3g Fat |
24.4g Protein
|
All American Tuna
scaled to 2 serving
2 can
Tuna
2 tbsp
Light mayonnaise
1/4 cup, diced
Celery
1 large
Pickles
2 slice
Wheat bread
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
Yogurt & Banana
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 medium
Banana
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
Yogurt & Banana
Slice banana and mix with yogurt. Enjoy!
|
Dinner
887.2 Calories |
53.5g Carbs |
38.8g Fat |
84.2g Protein
2
serving
Goat Cheese and Spinach Turkey Burgers
799.4 Calories |
42.9g Carbs |
35.0g Fat |
81.5g Protein
1
serving
Grilled Polenta Chips
87.8 Calories |
10.6g Carbs |
3.8g Fat |
2.6g Protein
|
Goat Cheese and Spinach Turkey Burgers
scaled to 2 serving
3/4 lb
Ground turkey
2 roll
Hamburger bun
1/2 cup
Spinach
1/2 oz
Goat cheese
Grilled Polenta Chips
scaled to 1 serving
2 oz
Yellow Polenta
3/4 tsp
Olive oil
1 1/2 tsp
Nutritional Yeast
1/4 dash
Pepper
1/4 dash
Salt
|
Goat Cheese and Spinach Turkey Burgers
Preheat the oven broiler.
In a medium bowl, mix ground turkey, spinach, and goat cheese. Form the mixture into 4 patties.
Arrange patties on a broiler pan, and place in the center of the preheated oven 15 minutes, or until done.
Grilled Polenta Chips
Heat a grill or grill pan to medium-high heat and lightly rub your grill with olive oil.
Cut tube of polenta into 1/4" to 1/2" slices. Brush both sides of the polenta cakes with the olive oil. Sprinkle both sides with nutritional yeast, salt and pepper.
Lay the polenta rounds in one layer on the grill, and grill for 5 minutes on each side or until both sides are golden and crunchy and have grill marks.
Remove the cakes from the grill and place on a large plate to cool. Serve warm or at room temperature. Enjoy!
|