3330 Calorie
High-Protein diet and meal plan
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Example 3330 calorie
high-protein diet plan
Example 3330 Calorie High-Protein Meal Plan
342.1g Carbs
106.2g Fat
279.0g Protein
Breakfast
990.7 Calories |
122.6g Carbs |
43.0g Fat |
37.3g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
2
cup
(296 g)
Blueberries
168.7 Calories |
42.9g Carbs |
1.0g Fat |
2.2g Protein
|
Simple Spinach Scramble
scaled to 2 serving
4 tsp
Olive oil
2 cup
Spinach
1/2 cup, chopped
Onions
4 ring
Red bell pepper
4 large
Egg
2 dash
Salt
2 dash
Pepper
Natural granola with raisins
82
g
Natural granola with raisins
Blueberries
296
g
Blueberries
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
1078.2 Calories |
107.8g Carbs |
39.7g Fat |
82.9g Protein
2
shake
Ice-Blended Coffee & Peanut Butter Protein Shake
1056.1 Calories |
103.0g Carbs |
39.5g Fat |
81.8g Protein
1
medium whole (2-3/5" dia)
(123 g)
Tomatoes
22.1 Calories |
4.8g Carbs |
0.2g Fat |
1.1g Protein
|
Ice-Blended Coffee & Peanut Butter Protein Shake
scaled to 2 shake
2 medium
Banana
2 1/2 cup
Reduced fat milk
3 tbsp
Peanut butter
2 packet
Coffee
2 scoop
Whey protein powder
Tomatoes
1
medium whole (2-3/5" dia)
Tomatoes
|
Ice-Blended Coffee & Peanut Butter Protein Shake
For best results slice and freeze the banana overnight to provide an extra thickening-agent.
Pour the milk into a long (important!) glass/shaker/blender, add the sliced banana and 5 ice cubes.
Using either a hand-blender or a stand-up blender - blitz the milk, banana and ice mixture for 2 seconds and then stir.
Add the peanut butter, instant coffee powder, and whey-protein to the glass/shaker/blender.
Again, using a hand-blender or stand-up blender - blitz the mixture until the desired consistency is achieved. For a thicker shake use more frozen banana or protein powder.
|
Dinner
1285.3 Calories |
111.8g Carbs |
23.6g Fat |
158.9g Protein
2
serving
Peachy Keen Chicken
417.5 Calories |
19.3g Carbs |
13.1g Fat |
54.2g Protein
2
serving
Cottage Cheese & Raisins
542.2 Calories |
69.7g Carbs |
4.9g Fat |
58.2g Protein
2
serving
Yogurt & Banana chips
325.6 Calories |
22.9g Carbs |
5.5g Fat |
46.5g Protein
|
Peachy Keen Chicken
scaled to 2 serving
1 cup, halves or slices
Peaches
3/4 tsp
Honey
2 half breast
Chicken breast
1/2 tbsp
Olive oil
1/2 dash
Pepper
1/2 dash
Salt
Cottage Cheese & Raisins
scaled to 2 serving
1/2 cup
Raisins
2 cup,
Cottage cheese
Yogurt & Banana chips
scaled to 2 serving
16 oz
Nonfat greek yogurt
0.4 oz
Banana chips
|
Peachy Keen Chicken
Drain the peaches of syrup (1 can per 4 servings). Place the peaches in a food processor and process to a smooth puree. Add the oil and honey and process briefly to blend; transfer to a large resealable plastic bag.
Add the chicken pieces and close, squeezing out the air. Chill for 15 minutes (or you can do it the day before).
Prepare the grill (gas grill at medium; charcoal grill arranged for indirect heat), heat a grill pan over medium heat, or preheat the broiler.
Remove the chicken pieces from the bag and place on a plate. Season lightly with salt and pepper and transfer to the grill.
Cover and cook until charred underneath, 4 to 5 minutes. Turn and cook until charred and firm when poked with a finger, 4 to 5 minutes more.
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
|