3030 Calorie
High-Protein diet and meal plan
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Example 3030 calorie
high-protein diet plan
Example 3030 Calorie High-Protein Meal Plan
303.8g Carbs
55.1g Fat
332.1g Protein
Breakfast
851.3 Calories |
92.8g Carbs |
13.3g Fat |
89.8g Protein
2
serving
Strawberry protein shake
851.3 Calories |
92.8g Carbs |
13.3g Fat |
89.8g 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
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
|
Lunch
1061.2 Calories |
127.4g Carbs |
8.7g Fat |
125.5g Protein
2
serving
Mexican Cottage Cheese Salad
669.1 Calories |
78.8g Carbs |
6.5g Fat |
77.9g Protein
1
medium whole (2-3/5" dia)
(123 g)
Tomatoes
22.1 Calories |
4.8g Carbs |
0.2g Fat |
1.1g Protein
2
serving
Yogurt & Applesauce
370.0 Calories |
43.8g Carbs |
2.0g Fat |
46.6g Protein
|
Mexican Cottage Cheese Salad
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Salsa
1 cup
Canned black beans
4 cup shredded
Lettuce
Tomatoes
1
medium whole (2-3/5" dia)
Tomatoes
Yogurt & Applesauce
scaled to 2 serving
1 cup
Applesauce
16 oz
Nonfat greek yogurt
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Yogurt & Applesauce
Mix together and enjoy!
|
Dinner
1106.1 Calories |
83.6g Carbs |
33.1g Fat |
116.7g Protein
2
serving
Mesquite Garlic Trout
548.1 Calories |
3.9g Carbs |
15.7g Fat |
93.3g Protein
2
serving
Quinoa
312.8 Calories |
54.5g Carbs |
5.2g Fat |
12.0g Protein
2
serving
Celery & Hummus
245.1 Calories |
25.2g Carbs |
12.2g Fat |
11.5g Protein
|
Mesquite Garlic Trout
scaled to 2 serving
1/2 tsp
Grill Creations Smokey Mesquite Seasoning
1/2 tsp
Salt
16 oz
Trout
2 tsp
Garlic
Quinoa
scaled to 2 serving
1/2 cup
Quinoa
3/8 tsp
Salt
Celery & Hummus
scaled to 2 serving
4 stalks, large
Celery
1/2 cup
Hummus
|
Mesquite Garlic Trout
Pre-heat oven or outside grill to 450 °F (220 °C).
Cut the head and tail off of a gutted, cleaned trout.
Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally.
Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion.
Place in the oven or grill for approximately 20 minutes.
Check to see if the meat flakes. Do not overcook.
Quinoa
Rinse quinoa well in a strainer and drain.
Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered.
When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.
Celery & Hummus
Eat celery with hummus.
|