2690 Calorie
High-Protein diet and meal plan
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Example 2690 calorie
high-protein diet plan
Example 2690 Calorie High-Protein Meal Plan
261.9g Carbs
62.0g Fat
279.0g Protein
Breakfast
935.7 Calories |
114.3g Carbs |
13.8g Fat |
90.9g Protein
2
serving
Strawberry protein shake
851.3 Calories |
92.8g Carbs |
13.3g Fat |
89.8g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Strawberry protein shake
scaled to 2 serving
60 grams
Whey protein powder
2 cup, unthawed
Strawberries
2 cup
Reduced fat milk
2 tsp
Vanilla extract
1 medium
Banana
8 oz
Nonfat greek yogurt
Blueberries
148
g
Blueberries
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
|
Lunch
846.6 Calories |
94.3g Carbs |
11.5g Fat |
91.0g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
1
serving
Yogurt & Dried Mango
268.6 Calories |
41.3g Carbs |
0.9g Fat |
24.1g Protein
|
Red bean salad
scaled to 1 cup
1/2 medium
Scallions
2/3 tbsp
Parsley
1 tsp
Olive oil
3/16 dash
Salt
3/16 dash
Pepper
3/16 cup, sliced
Red bell pepper
2/3 cup
Kidney beans
3/16 stalks, large
Celery
3/16 cup
Red pepper relish
1/2 tsp
Vinegar
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
Yogurt & Dried Mango
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 1/2 oz
Mangos
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|
Dinner
926.0 Calories |
53.3g Carbs |
36.8g Fat |
97.1g Protein
2
serving
Citrus Broiled Alaska Salmon
736.1 Calories |
22.8g Carbs |
29.1g Fat |
91.9g Protein
1
serving
Fried Corn and Onions
189.9 Calories |
30.5g Carbs |
7.7g Fat |
5.2g Protein
|
Citrus Broiled Alaska Salmon
scaled to 2 serving
1 large
Oranges
16 oz
Atlantic salmon
1/2 tsp
Red wine vinegar
1/8 cup chopped
Onions
1/2 tsp
Pepper
Fried Corn and Onions
scaled to 1 serving
1 ear, large yields
Corn
1/2 tbsp
Butter
1/4 cup, chopped
Onions
1/4 dash
Salt
1/4 dash
Pepper
|
Citrus Broiled Alaska Salmon
Preheat the oven's broiler.
Slice, peel, and pith oranges; slice crosswise into 1/4 inch rounds. Season fillets with salt. Place salmon fillets on broiling pan.
Place the pan of fillets 4 to 6 inches from heat. Cook for 15 minutes under the preheated broiler, or 10 minutes per inch of thickness. Remove from broiler just before they are cooked through. Sprinkle with vinegar. Arrange orange rounds on top. Sprinkle with green onions and cracked black pepper. Broil 1 minute longer.
Fried Corn and Onions
Cut corn kernels from cob. Melt butter in a medium skillet over medium heat. Saute corn kernels just until tender, then mix in onion. Continue to saute until onion is just beginning to turn crispy. Season with salt and pepper. Enjoy warm or cold.
|