3380 Calorie
High-Protein diet and meal plan
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Example 3380 calorie
high-protein diet plan
Example 3380 Calorie High-Protein Meal Plan
291.5g Carbs
84.6g Fat
370.1g Protein
Breakfast
1263.1 Calories |
144.1g Carbs |
29.2g Fat |
108.4g Protein
3
shake
Vanilla Protein Milkshake
1136.5 Calories |
111.4g Carbs |
28.6g Fat |
107.0g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g 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
144
g
Strawberries
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Vanilla Protein Milkshake
Mix in blender.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
Lunch
993.7 Calories |
90.8g Carbs |
7.2g Fat |
140.4g Protein
2
serving
Cottage Cheese with Spicy Tuna
456.5 Calories |
8.1g Carbs |
5.5g Fat |
92.1g Protein
2
serving
Yogurt & Dried Mango
537.1 Calories |
82.7g Carbs |
1.8g Fat |
48.3g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 2 serving
1 cup,
Cottage cheese
1 tsp
Dill
2 can
Tuna
2 tsp
Sriracha Sauce
Yogurt & Dried Mango
scaled to 2 serving
16 oz
Nonfat greek yogurt
3 oz
Mangos
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|
Dinner
1149.3 Calories |
56.6g Carbs |
48.1g Fat |
121.3g Protein
2
chicken
Baked Chicken with Spinach, Pears and Blue Cheese
1090.2 Calories |
42.8g Carbs |
47.8g Fat |
119.9g Protein
2
large (7-1/4" to 8-/1/2" long)
(144 g)
Carrots
59.0 Calories |
13.8g Carbs |
0.3g Fat |
1.3g Protein
|
Baked Chicken with Spinach, Pears and Blue Cheese
scaled to 2 chicken
2 breast
Chicken breast
1 1/2 tbsp
Olive oil
1/4 cup chopped
Red Onion
2 cup
Spinach
1 tbsp
Vinegar
1 large
Pears
1 tbsp
Parsley
3/8 cup, crumbled, not packed
Blue cheese
Carrots
2
large (7-1/4" to 8-/1/2" long)
Carrots
|
Baked Chicken with Spinach, Pears and Blue Cheese
Preheat oven to 375°F. Generously season each chicken breast with salt and pepper. In a large, oven-proof skillet heat 1 tablespoon olive oil and sear breasts 2 to 3 minutes each side until lightly golden. Place pan in oven and bake until chicken is cooked through, about 15 minutes.
Slice pears and put them aside. While chicken is cooking, heat 1 tablespoon olive oil in a large pan over medium heat and sauté red onion until just softened, 2 to 3 minutes. Add spinach and toss until wilted. Season with salt and pepper and transfer to a large platter or divide evenly between 4 plates.
Wipe out pan and heat remaining 1 tablespoon olive oil with vinegar. Add pears and gently heat until warm. Stir in parsley. Arrange cooked chicken breasts on spinach. Top with warmed pear slices and about 2 tablespoons blue cheese per breast.
|