3440 Calorie
High-Protein diet and meal plan
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Example 3440 calorie
high-protein diet plan
Example 3440 Calorie High-Protein Meal Plan
264.1g Carbs
93.6g Fat
325.9g Protein
Breakfast
986.4 Calories |
56.5g Carbs |
35.4g Fat |
108.2g Protein
2
serving
Tasty Turkey & Spinach Omelet
849.2 Calories |
37.7g Carbs |
35.0g Fat |
94.1g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Tasty Turkey & Spinach Omelet
scaled to 2 serving
1 cup, chopped
Onions
1 cup diced
Mushrooms
6 oz
Deli cut turkey
24 tbsp
Egg white
2 large
Egg
1/2 cup, shredded
Cheddar cheese
2 cup
Spinach
Nonfat yogurt
245
g
Nonfat yogurt
|
Tasty Turkey & Spinach Omelet
Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside.
Mix the egg and egg whites in a bowl and pour the mixture into the pan.
After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry.
Place the cheese in the middle of the omelet and spread the turkey mixture and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over.
Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
1085.2 Calories |
178.9g Carbs |
16.5g Fat |
67.9g Protein
2
smoothie
Tropical protein smoothie
849.8 Calories |
153.8g Carbs |
4.4g Fat |
56.8g Protein
2
serving
Cucumber & Hummus
235.4 Calories |
25.1g Carbs |
12.0g Fat |
11.1g Protein
|
Tropical protein smoothie
scaled to 2 smoothie
3 cup
Orange juice
2 medium
Banana
2 scoop
Whey protein powder
1 cup, halves
Strawberries
Cucumber & Hummus
scaled to 2 serving
1/2 cup
Hummus
2 cup slices
Cucumber
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
1115.8 Calories |
28.6g Carbs |
41.7g Fat |
149.9g Protein
2
breast
Herb-Parmesan Chicken Breast
901.0 Calories |
8.8g Carbs |
39.3g Fat |
121.4g Protein
1
serving
Cottage Cheese & Grapes
214.8 Calories |
19.8g Carbs |
2.4g Fat |
28.6g Protein
|
Herb-Parmesan Chicken Breast
scaled to 2 breast
1/2 cloves, minced
Garlic
1/2 tsp
Lemon peel
1/4 cup
Parsley
2 breast
Chicken breast
1/2 dash
Salt
1/2 dash
Pepper
1/2 tbsp
Butter
1/2 tbsp
Vegetable oil
1/4 cup
Chicken broth
1/2 cup
Parmesan cheese
Cottage Cheese & Grapes
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Grapes
|
Herb-Parmesan Chicken Breast
Place lemon zest, garlic and parsley on a cutting board. Gather and chop repeatedly until mixture resembles coarse sand. Set aside.
Place chicken between 2 sheets of waxed paper and pound flat with a rolling pin. Season with salt and pepper.
Melt butter in a large skillet with oil over medium-high heat. Add chicken; cook until browned, 2 to 3 minutes per side. Transfer to a plate and cover loosely with foil to keep warm.
Pour off fat from skillet and add broth. Increase heat to high and bring to a boil, stirring to pick up browned bits. Boil until liquid has thickened and reduced to 2 Tbsp., about 2 minutes.
Return chicken to skillet; top with cheese. Reduce heat to medium and cover. Heat until cheese is melted and chicken is cooked through, 3 minutes. Transfer to plates and drizzle with juices from skillet. Sprinkle with lemon-garlic mixture.
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
|