3480 Calorie
High-Protein diet and meal plan
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Example 3480 calorie
high-protein diet plan
Example 3480 Calorie High-Protein Meal Plan
348.7g Carbs
90.9g Fat
344.2g Protein
Breakfast
894.9 Calories |
164.7g Carbs |
4.6g Fat |
63.3g Protein
2
bowl
Fast Oatmeal
488.6 Calories |
116.6g Carbs |
2.4g Fat |
11.9g Protein
2
fruit (2-5/8" dia)
(262 g)
Oranges
123.1 Calories |
30.8g Carbs |
0.3g Fat |
2.5g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Fast Oatmeal
scaled to 2 bowl
2 oz
Raisins
2 cup
Water
1/2 tsp
Cinnamon
4 tsp brownulated
Brown sugar
1 cup
Oatmeal
Oranges
2
fruit (2-5/8" dia)
Oranges
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Fast Oatmeal
Add the oats, water and raisins together and put in the microwave for 45 seconds. Stir once and then microwave again for 45 seconds.
Set it aside for a couple of minutes to absorb more liquid. Then sprinkle with cinnamon and brown sugar.
|
Lunch
1256.0 Calories |
145.6g Carbs |
20.8g Fat |
127.0g Protein
3
shake
Mango Protein Shake
1066.0 Calories |
133.0g Carbs |
18.3g Fat |
98.3g Protein
1
serving
Cottage Cheese & Cantaloupe
189.9 Calories |
12.7g Carbs |
2.4g Fat |
28.7g Protein
|
Mango Protein Shake
scaled to 3 shake
1 1/2 cup, sliced
Mangos
3 cup
Reduced fat milk
3 tbsp
Honey
90 grams
Whey protein powder
Cottage Cheese & Cantaloupe
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, cubes
Melons
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|
Dinner
1357.1 Calories |
38.4g Carbs |
65.5g Fat |
153.9g Protein
3
serving
Steamed Snapper with Ginger, Lime, and Cilantro
923.2 Calories |
18.8g Carbs |
29.5g Fat |
138.8g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
|
Steamed Snapper with Ginger, Lime, and Cilantro
scaled to 3 serving
1 1/2 tbsp
Ginger root
3 fl oz
Clam and tomato juice
1 1/2 tbsp
Soy sauce
1 1/2 tbsp
Sesame oil
7 1/2 tbsp
Fresh cilantro
3 tbsp chopped
Scallions
1 1/2 tsp
Fish sauce
3 tbsp
Lime juice
3 fillet
Snapper
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
|
Steamed Snapper with Ginger, Lime, and Cilantro
Peel and finely grate ginger. Finely chop cilantro.
Mix 3 tablespoons cilantro and next 7 ingredients in small bowl to blend. Set aside. Pour enough water into large pot to reach depth of 1 inch. Add steamer rack or basket. Top with 9-inch-diameter glass pie dish. Bring water to boil.
Place fish in pie dish. Pour cilantro sauce over. Sprinkle with salt and pepper. Cover pot; steam fish just until opaque in center, about 6 minutes for snapper and 8 minutes for halibut. Serve with sauce; garnish with 2 tablespoons cilantro.
To peel and grate fresh ginger: Using a small knife, peel away the thin, light-brown skin from the portion needed. Then rub the peeled ginger back and forth over the raised bumps of a small porcelain ginger grater (found at Asian markets).
*Available in the Asian foods section of many supermarkets, at some specialty foods stores, and at Asian markets.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|