2140 Calorie
High-Protein diet and meal plan
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Example 2140 calorie
high-protein diet plan
Example 2140 Calorie High-Protein Meal Plan
221.1g Carbs
52.0g Fat
188.3g Protein
Breakfast
607.8 Calories |
63.9g Carbs |
17.1g Fat |
54.9g Protein
1
shake
Oatmeal banana protein shake
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Oatmeal banana protein shake
scaled to 1 shake
1/2 cup
Oatmeal
60 grams
Whey protein powder
1/2 medium
Banana
1 tbsp
Flaxseed oil
1 1/2 cup
Water
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Oatmeal banana protein shake
Add everything to a blender with 1 tbsp of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
|
Lunch
442.8 Calories |
63.5g Carbs |
9.8g Fat |
32.3g Protein
1
serving
Veggie Nori Roll
152.4 Calories |
14.6g Carbs |
8.6g Fat |
7.0g Protein
1
serving
Yogurt & Apricots
290.4 Calories |
48.9g Carbs |
1.2g Fat |
25.3g Protein
|
Veggie Nori Roll
scaled to 1 serving
2 tbsp
Hummus
1/4 cup
Alfalfa sprouts
1/4 cup strips or slices
Carrots
1/4 cup slices
Cucumber
1 sheets
Seaweed
1/4 cup, sliced
Avocados
1 tbsp
Nutritional Yeast
1 dash
Salt
Yogurt & Apricots
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/2 cup, halves
Apricots, dried
|
Veggie Nori Roll
Cut cucumbers, carrots and avocado into thin slices.
Place seaweed sheet on a work surface. Spread the hummus in a thin layer over the sheet. Layer the spouts, carrots, cucumber, and avocado on top of the bottom one-third of the sheet. Sprinkle with nutritional yeast and salt to taste.
Gently but firmly, roll the edge closest to you toward the center of the wrap, carefully rolling a sushi-like roll. (A sushi mat makes this easier.) Slice roll with a sharp knife and serve immediately.
Yogurt & Apricots
Chop dried apricots into pieces and mix into yogurt. Enjoy!
|
Dinner
1018.8 Calories |
93.7g Carbs |
25.1g Fat |
101.0g Protein
2
serving
Brown Sugar Salmon
605.2 Calories |
28.7g Carbs |
22.5g Fat |
68.3g Protein
2
potato
Microwaved sweet potato
223.6 Calories |
52.3g Carbs |
0.1g Fat |
4.1g Protein
1
serving
Cottage Cheese & Cantaloupe
189.9 Calories |
12.7g Carbs |
2.4g Fat |
28.7g Protein
|
Brown Sugar Salmon
scaled to 2 serving
1/8 cup packed
Brown sugar
1 tbsp
Dijon mustard
1/2 tsp
Salt
1/2 tsp
Pepper
12 oz
Atlantic salmon
Microwaved sweet potato
scaled to 2 potato
2 sweetpotato, 5" long
Sweet potato
Cottage Cheese & Cantaloupe
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, cubes
Melons
|
Brown Sugar Salmon
Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source; prepare the rack of a broiler pan with cooking spray.
Season the salmon with salt and pepper and arrange onto the prepared broiler pan. Whisk together the brown sugar and Dijon mustard in a small bowl; spoon mixture evenly onto top of salmon fillets.
Cook under the preheated broiler until the fish flakes easily with a fork, 7 to 10 minutes. Each serving is a 6 oz fillet (170 grams before cooking).
Microwaved sweet potato
Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|