2840 Calorie
High-Protein diet and meal plan
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Example 2840 calorie
high-protein diet plan
Example 2840 Calorie High-Protein Meal Plan
309.0g Carbs
55.4g Fat
308.3g Protein
Breakfast
904.6 Calories |
140.6g Carbs |
19.7g Fat |
55.3g Protein
1
shake
Banana oatmeal smoothie
716.9 Calories |
95.6g Carbs |
18.7g Fat |
50.7g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Banana oatmeal smoothie
scaled to 1 shake
1/2 medium
Banana
1 1/2 cup
Reduced fat milk
1 cup
Oatmeal
1 tbsp
Peanut butter
1 scoop
Whey protein powder
Melons
1
melon, medium (about 5" dia)
Melons
|
Banana oatmeal smoothie
Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
|
Lunch
1174.0 Calories |
104.4g Carbs |
18.2g Fat |
152.2g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
2
serving
Cottage Cheese & Grapes
429.6 Calories |
39.6g Carbs |
4.8g Fat |
57.1g Protein
1
serving
Yogurt & Mango
232.7 Calories |
32.9g Carbs |
1.5g Fat |
24.5g 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 & Grapes
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Grapes
Yogurt & Mango
scaled to 1 serving
1 cup, sliced
Mangos
8 oz
Nonfat greek yogurt
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
|
Dinner
825.3 Calories |
64.0g Carbs |
17.5g Fat |
100.8g Protein
2
hen
Broiled Cornish Hens
625.4 Calories |
17.9g Carbs |
16.1g Fat |
96.3g Protein
2
cup
Tomato Soup
200.0 Calories |
46.1g Carbs |
1.3g Fat |
4.4g Protein
|
Broiled Cornish Hens
scaled to 2 hen
1 tsp
Allspice
2 bird
Cornish game hens, meat only
2 tsp
Lemon juice
3 tsp
Molasses
Tomato Soup
scaled to 2 cup
1 can
Tomato soup
1 cup
Water
|
Broiled Cornish Hens
To prepare, remove the backbones from the hens, then flatten and pat dry.
Preheat the broiler. In a small bowl stir together the molasses, the lemon juice, the allspice, and salt and pepper to taste. Arrange the hens skin side down on a lightly oiled rack of a broiler pan and brush them with some of the molasses mixture.
Broil the hens about 4 inches from the heat, brushing them once with some of the remaining molasses mixture, for 10 minutes, turn them, and broil them for 4 minutes more. Brush the hens with the remaining molasses mixture and broil them for 4 to 5 minutes more, or until they are golden brown and cooked through.
Tomato Soup
Mix together condensed soup and an equal volume of water (use the empty can to measure). Microwave for about 3 minutes, and then eat. If your diet permits, use milk instead of water for a creamier soup, just remember to track those calories :)
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