2990 Calorie
High-Protein diet and meal plan
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Example 2990 calorie
high-protein diet plan
Example 2990 Calorie High-Protein Meal Plan
299.3g Carbs
98.1g Fat
318.2g Protein
Breakfast
782.5 Calories |
133.1g Carbs |
3.9g Fat |
57.9g Protein
4
pancakes
Oatmeal banana pancakes
423.8 Calories |
74.0g Carbs |
2.5g Fat |
28.8g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Oatmeal banana pancakes
scaled to 4 pancakes
1 medium
Banana
1 tsp
Baking powder
1 spray
Pam cooking spray
3/4 cup
Egg white
1/2 tbsp
Vanilla extract
3/4 cup
Oatmeal
Nonfat yogurt
490
g
Nonfat yogurt
Blueberries
148
g
Blueberries
|
Oatmeal banana pancakes
Put the quick rolled oats into a food processor and blend until they resemble chunky flour.
Add all other ingredients and blend until pancake batter consistency.
Heat skillet over medium heat. Once warmed, spray with cooking spray. Pour onto skillet in 4 equal parts.
Flip when bubbles form.
|
Lunch
898.8 Calories |
136.3g Carbs |
12.7g Fat |
68.7g Protein
2
shake
Mango Protein Shake
710.7 Calories |
88.6g Carbs |
12.2g Fat |
65.5g Protein
2
serving
Quick Grapefruit
188.1 Calories |
47.6g Carbs |
0.5g Fat |
3.2g Protein
|
Mango Protein Shake
scaled to 2 shake
1 cup, sliced
Mangos
2 cup
Reduced fat milk
2 tbsp
Honey
60 grams
Whey protein powder
Quick Grapefruit
scaled to 2 serving
2 medium
Grapefruit
2 tsp brownulated
Brown sugar
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
|
Dinner
1626.9 Calories |
30.0g Carbs |
81.4g Fat |
191.5g Protein
3
serving
Cheesy Chicken and Spinach
1524.7 Calories |
23.0g Carbs |
74.0g Fat |
186.5g Protein
1
serving
Sautéed Garlic Spinach
102.1 Calories |
6.9g Carbs |
7.4g Fat |
5.0g Protein
|
Cheesy Chicken and Spinach
scaled to 3 serving
3 tbsp
Olive oil
6 half breast
Chicken breast
3 cup
Spinach
3 cup cherry tomatoes
Cherry tomatoes
3 oz
Mozzarella cheese
Sautéed Garlic Spinach
scaled to 1 serving
1/2 tbsp
Olive oil
3/4 clove
Garlic
1/4 dash
Salt
1/2 bunch
Spinach
|
Cheesy Chicken and Spinach
Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C.
While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces.
Sauté vegetables in pan, season with garlic and salt as desired.
Shred or grate preferred cheese, like mozzarella, and add to pan.
When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
Sautéed Garlic Spinach
Cut off the thick stems of the spinach and discard. Clean the spinach by filling up your sink with water and soaking the spinach to loosen any sand or dirt. Drain the spinach and then repeat soaking and draining. Put the spinach in a salad spinner to remove any excess moisture.
Heat olive oil in a large skillet on medium-high heat. Add the garlic and saut for about 1 minute or until the garlic is just beginning to brown and become fragrant.
Add the spinach to the pan, packing it down a bit if you need to with your hand. Use a couple spatulas to lift the spinach and turn it over in the pan so that you coat more of it with the olive oil and garlic. Do this a couple of times. Cover the pan and cook for 1 minute. Uncover and turn the spinach over again. Cover the pan and cook for an additional minute.
After 2 minutes of covered cooking the spinach should be completely wilted. Remove from heat. Drain any excess moisture from the pan. Add a little more olive oil, sprinkle with salt to taste. Serve immediately.
|