680 Calorie
High-Protein diet and meal plan
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Example 680 calorie
high-protein diet plan
Example 680 Calorie High-Protein Meal Plan
53.7g Carbs
17.0g Fat
78.8g Protein
Breakfast
235.0 Calories |
39.5g Carbs |
3.2g Fat |
15.5g Protein
2
pancakes
Cinnamon Oatmeal Pancakes
235.0 Calories |
39.5g Carbs |
3.2g Fat |
15.5g Protein
|
Cinnamon Oatmeal Pancakes
scaled to 2 pancakes
2 large
Egg white
1/2 tsp
Cinnamon
1/4 tsp
Nutmeg
1 dash
Salt
1/2 cup
Oatmeal
1/2 tsp
Baking powder
1 tsp
Aspartame
6 tbsp
Reduced fat milk
|
Cinnamon Oatmeal Pancakes
Combine oats with all the other ingredients in a bowl and mix well until a batter forms.
If you use large eggs you may find you needs to add a spoonful more of oatmeal to keep the batter from being too runny.
Spray pan with cooking spray or lightly oil the pan.
Spoon batter into pan and cook over medium heat just like regular pancakes.
If your carb limit allows it, topping suggestions include: warm crushed pineapple (my favorite), applesauce, fresh berries and yogurt.
|
Lunch
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
|
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
|
Dinner
249.7 Calories |
0.7g Carbs |
11.1g Fat |
34.6g Protein
1
serving
Dill Poached Salmon
249.7 Calories |
0.7g Carbs |
11.1g Fat |
34.6g Protein
|
Dill Poached Salmon
scaled to 1 serving
6 oz
Atlantic salmon
1/2 cup
Chicken broth
1/4 cup sprigs
Dill
|
Dill Poached Salmon
Place the salmon fillets in a large pot, and pour in the chicken broth. Bring to a boil, reduce heat to low, and place dill in the pot. Cover, and cook 15 minutes, or until fish is easily flaked with a fork.
Each serving is a 6 oz fillet (170 grams before cooking).
|