1220 Calorie
High-Protein diet and meal plan
Put your diet on autopilot
Eat This Much requires javascript to generate your diets. Please enable javascript and
reload the page, or use a browser that supports javascript.
Example 1220 calorie
high-protein diet plan
Sunday's Diet Plan
1157.6 Calories
94.3g Carbs
31.9g Fat
124.0g Protein
Breakfast
359.7 Calories |
39.6g Carbs |
14.6g Fat |
18.9g Protein
1
serving
Zucchini Frittata
200.6 Calories |
6.6g Carbs |
12.3g Fat |
15.4g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Zucchini Frittata
scaled to 1 serving
Natural granola with raisins
41
g
Natural granola with raisins
|
Zucchini Frittata
Preheat the oven to 350F.
Coat an 8-inch oven-proof skillet in cooking spray and place over medium heat. Add the onion and zucchini and saut for 2-3 minutes.
In a large mixing bowl, whisk together the eggs. Pour over the top of vegetables, sprinkle with salt and pepper. Cook until almost set, about 6-7 minutes.
Sprinkle the cheese on top and transfer to the oven. Bake for 4-5 minutes or until the cheese is melted.
|
Lunch
389.5 Calories |
25.9g Carbs |
8.1g Fat |
51.6g Protein
1
shake
Coconut Milk Protein Shake
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
1
large (7-1/4" to 8-/1/2" long)
(72 g)
Carrots
29.5 Calories |
6.9g Carbs |
0.2g Fat |
0.7g Protein
|
Coconut Milk Protein Shake
scaled to 1 shake
Carrots
1
large (7-1/4" to 8-/1/2" long)
Carrots
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
|
Dinner
408.4 Calories |
28.8g Carbs |
9.2g Fat |
53.4g Protein
1
serving
Simple fish chowder
145.2 Calories |
11.1g Carbs |
1.5g Fat |
22.8g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
|
Simple fish chowder
scaled to 1 serving
PBJ Cottage Cheese
scaled to 1 serving
|
Simple fish chowder
Frozen cod or other fish can be used in place of fresh cod.
Slice up the celery, and in a stock pot put the undrained tomatoes, celery, oregano, basil, salt and pepper. Bring to a boil over medium heat.
Place the fish fillets in the pot. Reduce the heat and cook for 5-10 minutes, or 10-15 if using frozen fillets. Continue cooking until the fish is opaque and flaky and the mixture is heated throughout. Optionally, thin the mixture with water.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|