1700 Calorie
High-Protein diet and meal plan
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Example 1700 calorie
high-protein diet plan
Sunday's Diet Plan
1691.7 Calories
143.0g Carbs
51.2g Fat
168.6g Protein
Breakfast
617.3 Calories |
77.7g Carbs |
15.6g Fat |
46.8g Protein
1
shake
Fruit yogurt smoothie
495.8 Calories |
65.8g Carbs |
8.9g Fat |
43.2g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
Fruit yogurt smoothie
scaled to 1 shake
Buttered Toast
scaled to 1 slice
|
Fruit yogurt smoothie
Use frozen strawberries and a frozen banana for a colder shake. Alternatively, add 6 or more ice cubes.
In a blender, blend the milk, yogurt, banana, protein supplement, flax seed, honey, and strawberries until smooth.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
623.9 Calories |
60.8g Carbs |
15.9g Fat |
61.2g Protein
1
serving
Tuna & White Bean Salad
360.7 Calories |
43.2g Carbs |
8.3g Fat |
30.5g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
|
Tuna & White Bean Salad
scaled to 1 serving
PBJ Cottage Cheese
scaled to 1 serving
|
Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|
Dinner
450.5 Calories |
4.4g Carbs |
19.6g Fat |
60.7g Protein
1
breast
Herb-Parmesan Chicken Breast
450.5 Calories |
4.4g Carbs |
19.6g Fat |
60.7g Protein
|
Herb-Parmesan Chicken Breast
scaled to 1 breast
|
Herb-Parmesan Chicken Breast
Place lemon zest, garlic and parsley on a cutting board. Gather and chop repeatedly until mixture resembles coarse sand. Set aside.
Place chicken between 2 sheets of waxed paper and pound flat with a rolling pin. Season with salt and pepper.
Melt butter in a large skillet with oil over medium-high heat. Add chicken; cook until browned, 2 to 3 minutes per side. Transfer to a plate and cover loosely with foil to keep warm.
Pour off fat from skillet and add broth. Increase heat to high and bring to a boil, stirring to pick up browned bits. Boil until liquid has thickened and reduced to 2 Tbsp., about 2 minutes.
Return chicken to skillet; top with cheese. Reduce heat to medium and cover. Heat until cheese is melted and chicken is cooked through, 3 minutes. Transfer to plates and drizzle with juices from skillet. Sprinkle with lemon-garlic mixture.
|