2480 Calorie
High-Protein diet and meal plan
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Example 2480 calorie
high-protein diet plan
Sunday's Diet Plan
2410.2 Calories
257.0g Carbs
55.7g Fat
235.6g Protein
Breakfast
819.3 Calories |
121.9g Carbs |
17.1g Fat |
54.1g Protein
2
cups
Blueberry Shake
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Blueberry Shake
scaled to 2 cups
Apples
1
medium (3" dia)
Apples
|
Blueberry Shake
NOTE: USE VANILLA PROTEIN. Put everything in your blender and mix on high until oatmeal is ground to consistency you like. Use 1 scoop of whatever protein powder you buy - this is the nutrient breakdown on my brand.
Add flaxseed if you need to up your fat intake.
|
Lunch
782.8 Calories |
66.7g Carbs |
14.3g Fat |
99.7g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
1
serving
Cottage Cheese & Raisins
271.1 Calories |
34.8g Carbs |
2.5g Fat |
29.1g Protein
|
All American Tuna
scaled to 2 serving
Cottage Cheese & Raisins
scaled to 1 serving
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
|
Dinner
808.1 Calories |
68.3g Carbs |
24.3g Fat |
81.8g Protein
1
serving
Roasted Cod on Large Garlic Croutons
517.7 Calories |
19.4g Carbs |
23.1g Fat |
56.4g Protein
1
serving
Yogurt & Apricots
290.4 Calories |
48.9g Carbs |
1.2g Fat |
25.3g Protein
|
Roasted Cod on Large Garlic Croutons
scaled to 1 serving
Yogurt & Apricots
scaled to 1 serving
|
Roasted Cod on Large Garlic Croutons
PREPARATION: Core and dice tomatoes. Finely chop onion. Mince anchovies. Mince 2 garlic cloves, half the other.
Preheat oven to 475F. Combine tomatoes, onion, and anchovies in a large bowl. Add minced garlic and stir to blend. Season tomato
mixture to taste with salt and pepper.
Arrange fish on rimmed baking sheet. Brush both sides with 2 tablespoons oil; sprinkle with salt and pepper. Roast until just opaque in center, about 8 minutes.
Meanwhile, heat remaining 3 tablespoons oil in heavy large skillet over medium-high heat. Add tomato mixture. Cook until tomatoes soften and sauce thickens, stirring occasionally, about 5 minutes; season with salt and pepper.
Toast bread; rub 1 side with cut side of halved garlic. Top with tomato sauce, basil leaves, fish, and more sauce.
Yogurt & Apricots
Chop dried apricots into pieces and mix into yogurt. Enjoy!
|