1630 Calorie
High-Protein diet and meal plan
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Example 1630 calorie
high-protein diet plan
Sunday's Diet Plan
1697.8 Calories
159.7g Carbs
40.6g Fat
181.9g Protein
Breakfast
627.3 Calories |
96.9g Carbs |
20.8g Fat |
23.4g Protein
1
serving
Simple Spinach Scramble
251.9 Calories |
6.8g Carbs |
18.7g Fat |
14.1g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
|
Simple Spinach Scramble
scaled to 1 serving
Melons
2
melon, medium (about 5" dia)
Melons
|
Simple Spinach Scramble
Clean the spinach off and throw it into a pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
513.0 Calories |
28.2g Carbs |
10.3g Fat |
77.7g Protein
1
serving
Tuna-Stuffed Tomato
270.9 Calories |
13.5g Carbs |
4.5g Fat |
45.7g Protein
1
cup
Basic protein shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Tuna-Stuffed Tomato
scaled to 1 serving
Basic protein shake
scaled to 1 cup
|
Tuna-Stuffed Tomato
Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.
Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy!
Basic protein shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
557.6 Calories |
34.6g Carbs |
9.4g Fat |
80.8g Protein
1
serving
Easy Grilled Chicken Teriyaki
372.6 Calories |
12.7g Carbs |
8.5g Fat |
57.6g Protein
1
serving
Yogurt & Applesauce
185.0 Calories |
21.9g Carbs |
1.0g Fat |
23.3g Protein
|
Easy Grilled Chicken Teriyaki
scaled to 1 serving
Yogurt & Applesauce
scaled to 1 serving
|
Easy Grilled Chicken Teriyaki
Place chicken, teriyaki sauce, lemon juice, garlic, and sesame oil in a large resealable plastic bag. Seal bag, and shake to coat. Place in refrigerator for 24 hours, turning every so often.
Preheat grill for high heat.
Lightly oil the grill grate. Remove chicken from bag, discarding any remaining marinade. Grill for 6 to 8 minutes each side, or until juices run clear when chicken is pierced with a fork.
Yogurt & Applesauce
Mix together and enjoy!
|