3270 Calorie
High-Protein diet and meal plan
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Example 3270 calorie
high-protein diet plan
Example 3270 Calorie High-Protein Meal Plan
306.9g Carbs
77.6g Fat
341.6g Protein
Breakfast
1228.7 Calories |
133.5g Carbs |
29.4g Fat |
108.9g Protein
3
shake
Vanilla Protein Milkshake
1136.5 Calories |
111.4g Carbs |
28.6g Fat |
107.0g Protein
2
cup, whole
(288 g)
Strawberries
92.2 Calories |
22.1g Carbs |
0.9g Fat |
1.9g Protein
|
Vanilla Protein Milkshake
scaled to 3 shake
1 1/2 cup
Vanilla ice cream
90 grams
Whey protein powder
3 cup
Reduced fat milk
Strawberries
288
g
Strawberries
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
1061.9 Calories |
77.0g Carbs |
19.5g Fat |
149.8g Protein
2
serving
Cottage Cheese with Spicy Tuna
456.5 Calories |
8.1g Carbs |
5.5g Fat |
92.1g Protein
2
serving
Cucumber & Hummus
235.4 Calories |
25.1g Carbs |
12.0g Fat |
11.1g Protein
2
serving
Yogurt & Applesauce
370.0 Calories |
43.8g Carbs |
2.0g Fat |
46.6g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 2 serving
1 cup,
Cottage cheese
1 tsp
Dill
2 can
Tuna
2 tsp
Sriracha Sauce
Cucumber & Hummus
scaled to 2 serving
1/2 cup
Hummus
2 cup slices
Cucumber
Yogurt & Applesauce
scaled to 2 serving
1 cup
Applesauce
16 oz
Nonfat greek yogurt
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
Yogurt & Applesauce
Mix together and enjoy!
|
Dinner
1004.0 Calories |
96.4g Carbs |
28.7g Fat |
82.9g Protein
2
breast
Spicy Chicken with Rice and beans
932.5 Calories |
96.0g Carbs |
23.9g Fat |
76.6g Protein
1
serving
Easy Hard-Boiled Eggs
71.5 Calories |
0.4g Carbs |
4.8g Fat |
6.3g Protein
|
Spicy Chicken with Rice and beans
scaled to 2 breast
10 oz
Chicken breast
1 tbsp
Vegetable oil
13/16 tsp
Garlic powder
1/4 tsp
Pepper
1/2 cup
White rice
2/3 cup 8 fl oz
Water
1/8 cup, chopped
Scallions
3/4 cup
Southern ranch beans
1 serving
Diced Original Tomatoes and Green Chilies
Easy Hard-Boiled Eggs
scaled to 1 serving
1 large
Egg
|
Spicy Chicken with Rice and beans
Sprinkle chicken breasts with pepper seasoning. Heat oil in large skillet over medium-high heat.
Cook chicken 4 minutes per side or until lightly browned. Remove from skillet. Add rice to skillet; cook 2 minutes or until rice begins to brown. Add undrained Rotel tomatoes, beans and water.
Place chicken on top of rice. Cover and simmer over medium heat 20 minutes or until liquid is absorbed and rice is tender. Sprinkle with green onions.
Easy Hard-Boiled Eggs
Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.
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