2650 Calorie
High-Protein diet and meal plan
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Example 2650 calorie
high-protein diet plan
Example 2650 Calorie High-Protein Meal Plan
271.7g Carbs
55.0g Fat
274.5g Protein
Breakfast
777.4 Calories |
114.0g Carbs |
9.3g Fat |
68.4g Protein
1
bowl
Banana oatmeal
494.2 Calories |
96.8g Carbs |
7.4g Fat |
19.4g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Banana oatmeal
scaled to 1 bowl
1 cup
Reduced fat milk
1 cup
Oatmeal
1 medium
Banana
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Banana oatmeal
Put oatmeal and milk into a bowl. Eat raw or microwave for two minutes.
Slice the banana up and put it in the bowl, or put the banana in the bowl and chop it up with the spoon. Eat.
|
Lunch
1018.8 Calories |
129.9g Carbs |
11.7g Fat |
102.2g Protein
2
sandwich
Barbecue tuna sandwich
720.0 Calories |
89.1g Carbs |
8.7g Fat |
72.4g Protein
1
cup
(151 g)
Grapes
104.2 Calories |
27.3g Carbs |
0.2g Fat |
1.1g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
Barbecue tuna sandwich
scaled to 2 sandwich
2 roll
Hamburger bun
2 can
Tuna
8 tbsp
Barbecue sauce
Grapes
151
g
Grapes
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
|
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.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
|
Dinner
842.3 Calories |
27.7g Carbs |
34.1g Fat |
103.9g Protein
2
hen
Broiled Cornish Hens
625.4 Calories |
17.9g Carbs |
16.1g Fat |
96.3g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
Broiled Cornish Hens
scaled to 2 hen
1 tsp
Allspice
2 bird
Cornish game hens, meat only
2 tsp
Lemon juice
3 tsp
Molasses
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
Broiled Cornish Hens
To prepare, remove the backbones from the hens, then flatten and pat dry.
Preheat the broiler. In a small bowl stir together the molasses, the lemon juice, the allspice, and salt and pepper to taste. Arrange the hens skin side down on a lightly oiled rack of a broiler pan and brush them with some of the molasses mixture.
Broil the hens about 4 inches from the heat, brushing them once with some of the remaining molasses mixture, for 10 minutes, turn them, and broil them for 4 minutes more. Brush the hens with the remaining molasses mixture and broil them for 4 to 5 minutes more, or until they are golden brown and cooked through.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|