2590 Calorie
High-Protein diet and meal plan
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Example 2590 calorie
high-protein diet plan
Example 2590 Calorie High-Protein Meal Plan
270.6g Carbs
63.3g Fat
249.8g Protein
Breakfast
1106.5 Calories |
173.3g Carbs |
6.7g Fat |
96.7g Protein
6
pancakes
Oatmeal banana pancakes
635.6 Calories |
111.0g Carbs |
3.8g Fat |
43.1g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Oatmeal banana pancakes
scaled to 6 pancakes
1 1/2 medium
Banana
1 1/2 tsp
Baking powder
1 1/2 spray
Pam cooking spray
1 1/8 cup
Egg white
3/4 tbsp
Vanilla extract
1 1/8 cup
Oatmeal
Melons
1
melon, medium (about 5" dia)
Melons
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Oatmeal banana pancakes
Put the quick rolled oats into a food processor and blend until they resemble chunky flour.
Add all other ingredients and blend until pancake batter consistency.
Heat skillet over medium heat. Once warmed, spray with cooking spray. Pour onto skillet in 4 equal parts.
Flip when bubbles form.
|
Lunch
639.3 Calories |
49.1g Carbs |
29.6g Fat |
50.9g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Carrots with Hummus
Dip carrots into hummus, eat.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
|
Dinner
849.7 Calories |
48.2g Carbs |
27.0g Fat |
102.2g Protein
1
serving
Steak With Tomato Bean Salad
471.1 Calories |
23.2g Carbs |
21.8g Fat |
45.1g Protein
2
serving
Cottage Cheese & Strawberries
378.6 Calories |
25.0g Carbs |
5.1g Fat |
57.1g Protein
|
Steak With Tomato Bean Salad
scaled to 1 serving
6 oz
Beef tenderloin
1/2 medium
Cucumber
1/2 cup
Chickpeas
2 tsp
Olive oil
1 medium whole
Tomatoes
Cottage Cheese & Strawberries
scaled to 2 serving
1 cup, sliced
Strawberries
2 cup,
Cottage cheese
|
Steak With Tomato Bean Salad
Season the steak on both sides with a dash of salt and pepper. Rub both sides with half of the olive oil.
Heat a frying pan (preferably not nonstick) over high heat until very hot but not smoking, about 3 to 4 minutes. (If the pan gets too hot and starts to smoke, take it off the heat to cool a bit.) Place the steak in the pan and let it cook undisturbed until a dark crust forms on the bottom, about 3 to 4 minutes.
Flip the steak using tongs or a spatula and cook until it's medium rare, about 3 to 4 minutes more. To check for doneness, use your finger to press on the steak: It should be firm around the edges but still give in the center. You can also use an instant-read thermometer; it should read about 125°F to 130°F.
For the side salad, chop your tomato and cucumber, then mix with the chickpeas and toss with the other half of your olive oil.
Cottage Cheese & Strawberries
Mix cottage cheese with sliced strawberries and serve.
|