1130 Calorie
High-Protein diet and meal plan
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Example 1130 calorie
high-protein diet plan
Example 1130 Calorie High-Protein Meal Plan
120.7g Carbs
22.0g Fat
117.7g Protein
Breakfast
311.9 Calories |
38.1g Carbs |
5.9g Fat |
28.2g Protein
1
sandwich
Smoked salmon and cottage sandwich
227.5 Calories |
16.7g Carbs |
5.4g Fat |
27.1g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Smoked salmon and cottage sandwich
scaled to 1 sandwich
3 oz, boneless
Chinook salmon
2 oz
Cottage cheese
3 slice, medium
Tomatoes
1 slice
Whole-wheat bread
Blueberries
148
g
Blueberries
|
Smoked salmon and cottage sandwich
Toast the bread. Layer the salmon, tomatoes and top with the cottage cheese. Eat.
|
Lunch
445.5 Calories |
43.7g Carbs |
13.1g Fat |
41.6g Protein
1
sandwich
Hummus on Rye
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Hummus on Rye
scaled to 1 sandwich
1/4 cup
Hummus
2 slice
Rye bread
1 slice
Pickles
1 slice, medium
Tomatoes
1 leaf outer
Lettuce
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
388.3 Calories |
38.8g Carbs |
3.0g Fat |
47.9g Protein
1
serving
Beer Grilled Shrimp
149.6 Calories |
3.7g Carbs |
1.7g Fat |
23.5g Protein
1
serving
Yogurt & Banana
238.8 Calories |
35.1g Carbs |
1.3g Fat |
24.4g Protein
|
Beer Grilled Shrimp
scaled to 1 serving
6 oz
Shrimp
1/4 can or bottle
Beer
3/4 tsp
Garlic
Yogurt & Banana
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 medium
Banana
|
Beer Grilled Shrimp
Whisk the beer and garlic together in a bowl, toss in the shrimp, then pour everything into a resealable plastic bag. Squeeze out excess air, and seal the bag. Place the bag into a bowl to catch any leaks, then marinate in the refrigerator for at least 2 hours.
Heat a cast iron grill pan over medium-high heat until it begins to smoke. Remove the shrimp from the marinade, and shake off excess. Discard the remaining marinade. Cook the shrimp until the shells turn pink and they are no longer translucent in the center, about 5 minutes.
Yogurt & Banana
Slice banana and mix with yogurt. Enjoy!
|