2500 Calorie
High-Protein diet and meal plan
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Example 2500 calorie
high-protein diet plan
Example 2500 Calorie High-Protein Meal Plan
254.5g Carbs
48.8g Fat
259.7g Protein
Breakfast
337.6 Calories |
46.3g Carbs |
9.0g Fat |
19.0g Protein
1
toast slice
Morning Salmon Salad
178.5 Calories |
13.3g Carbs |
6.7g Fat |
15.5g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Morning Salmon Salad
scaled to 1 toast slice
1 1/2 oz
Atlantic salmon
1 slice
Whole-wheat bread
1 tsp chopped
Chives
1/2 dash
Pepper
1 tbsp
Cream cheese
Natural granola with raisins
41
g
Natural granola with raisins
|
Morning Salmon Salad
Shred salmon with a fork (either pre-cooked or smoked).
Mix the cream cheese and salmon.
When cream cheese and salmon are mixed, add the chives and season with black pepper to taste. Spread on toast.
|
Lunch
1248.4 Calories |
152.8g Carbs |
19.7g Fat |
122.4g Protein
3
shake
Mango Protein Shake
1066.0 Calories |
133.0g Carbs |
18.3g Fat |
98.3g Protein
1
serving
Yogurt & Strawberries
182.4 Calories |
19.8g Carbs |
1.3g Fat |
24.1g Protein
|
Mango Protein Shake
scaled to 3 shake
1 1/2 cup, sliced
Mangos
3 cup
Reduced fat milk
3 tbsp
Honey
90 grams
Whey protein powder
Yogurt & Strawberries
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, halves
Strawberries
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
|
Dinner
882.7 Calories |
55.4g Carbs |
20.1g Fat |
118.3g Protein
2
serving
Easy Grilled Chicken
415.8 Calories |
25.0g Carbs |
8.2g Fat |
57.8g Protein
1
serving
Roasted Green Beans
122.3 Calories |
14.1g Carbs |
7.2g Fat |
3.7g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
Easy Grilled Chicken
scaled to 2 serving
1 breast
Chicken breast
1/2 cup
Italian dressing
1 large
Red bell pepper
1/2 large
Zucchini
Roasted Green Beans
scaled to 1 serving
2 cup 1/2" pieces
Green beans
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/8 tsp
Pepper
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
|
Easy Grilled Chicken
Place washed chicken breasts in large sealable bag. Add fat-free Italian dressing and close. Let marinate for 5 to 10 minutes.
Cut up peppers into big chunks, and zucchini into big slices.
Grill chicken and veggies over medium heat.
Roasted Green Beans
Preheat oven to 400°F.
Wash, dry well, and trim green beans.
Put green beans on a small baking pan or dish and drizzle with olive oil, salt, and pepper.
Use your hands to be sure all the beans are evenly coated and spread them out into 1 layer.
Roast for 20-25 minutes, turning after 15 minutes, until beans are fairly brown in spots and somewhat shriveled.
Serve hot or at room temperature.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|