2530 Calorie
High-Protein diet and meal plan
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Example 2530 calorie
high-protein diet plan
Example 2530 Calorie High-Protein Meal Plan
247.0g Carbs
48.3g Fat
262.8g Protein
Breakfast
876.5 Calories |
111.2g Carbs |
9.1g Fat |
89.4g Protein
2
serving
Oatmeal Cottage Cheese Pancakes
611.7 Calories |
71.8g Carbs |
7.8g Fat |
62.5g Protein
2
fruit (2-5/8" dia)
(262 g)
Oranges
123.1 Calories |
30.8g Carbs |
0.3g Fat |
2.5g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Oatmeal Cottage Cheese Pancakes
scaled to 2 serving
1 cup
Oatmeal
1 cup,
Cottage cheese
2 tsp
Vanilla extract
8 large
Egg white
Oranges
2
fruit (2-5/8" dia)
Oranges
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Oatmeal Cottage Cheese Pancakes
Blend all ingredients in blender.
Spray skillet with cooking spray and cook just like"silver dollar" pancakes, a few small ones at a time.
Top with your favorite pancake topping!
|
Lunch
826.8 Calories |
115.3g Carbs |
9.1g Fat |
74.6g Protein
2
sandwich
Barbecue tuna sandwich
720.0 Calories |
89.1g Carbs |
8.7g Fat |
72.4g Protein
2
stalk, medium (7-1/2" - 8" long)
(80 g)
Celery
12.8 Calories |
2.4g Carbs |
0.1g Fat |
0.6g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
|
Barbecue tuna sandwich
scaled to 2 sandwich
2 roll
Hamburger bun
2 can
Tuna
8 tbsp
Barbecue sauce
Celery
2
stalk, medium (7-1/2" - 8" long)
Celery
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
|
Dinner
764.6 Calories |
20.5g Carbs |
30.1g Fat |
98.8g Protein
2
serving
Scallion Crusted Artic Char
522.6 Calories |
5.8g Carbs |
24.3g Fat |
66.8g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Scallion Crusted Artic Char
scaled to 2 serving
4 fillet
Trout
1 tbsp
Light mayonnaise
4 medium
Scallions
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Scallion Crusted Artic Char
Preheat broiler. Line rack of broiler pan with foil.
Finely chop scallions and stir together with mayonnaise. Pat fillets dry. Place fillets, skin sides down, on broiler pan and season each fillet with a generous pinch of salt and pepper. Spread scallion mixture evenly over tops of fillets.
Broil 3 to 4 inches from heat until scallions are slightly charred and fish is just cooked through, about 8 minutes.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|