2150 Calorie
High-Protein diet and meal plan
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Example 2150 calorie
high-protein diet plan
Example 2150 Calorie High-Protein Meal Plan
207.2g Carbs
43.5g Fat
228.0g Protein
Breakfast
378.4 Calories |
35.6g Carbs |
18.1g Fat |
19.5g Protein
1
serving
Scrambled Eggs with Spinach and Feta
219.3 Calories |
2.6g Carbs |
15.9g Fat |
16.1g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Scrambled Eggs with Spinach and Feta
scaled to 1 serving
1/2 tsp
Olive oil
1/8 cup, crumbled
Feta cheese
1 cup
Spinach
2 large
Egg
Natural granola with raisins
41
g
Natural granola with raisins
|
Scrambled Eggs with Spinach and Feta
Wilt spinach down in a small skillet over low heat with ½ teaspoon of olive oil. Season to taste.
Beat the eggs and add to the skillet with the spinach. Stir slowly over medium-low heat until they reach your desired doneness. Sprinkle in the feta cheese and stir to combine and soften the cheese.
|
Lunch
908.8 Calories |
110.6g Carbs |
13.8g Fat |
91.7g Protein
2
shake
Mango Protein Shake
710.7 Calories |
88.6g Carbs |
12.2g Fat |
65.5g Protein
2
medium whole (2-3/5" dia)
(246 g)
Tomatoes
44.3 Calories |
9.6g Carbs |
0.5g Fat |
2.2g Protein
1
serving
Yogurt with Radishes & Dill
153.8 Calories |
12.4g Carbs |
1.0g Fat |
24.0g 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
Tomatoes
2
medium whole (2-3/5" dia)
Tomatoes
Yogurt with Radishes & Dill
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup slices
Radishes
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Yogurt with Radishes & Dill
Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
|
Dinner
814.7 Calories |
60.9g Carbs |
11.6g Fat |
116.8g Protein
2
serving
Easy Grilled Lemon Chicken
332.6 Calories |
7.8g Carbs |
6.7g Fat |
58.6g Protein
2
serving
Cottage Cheese & Apricots
482.1 Calories |
53.0g Carbs |
4.9g Fat |
58.2g Protein
|
Easy Grilled Lemon Chicken
scaled to 2 serving
1/4 cup
Lemon juice
1/4 cup
Soy sauce
1/4 tsp
Ginger
1/8 tsp
Pepper
1 breast
Chicken breast
Cottage Cheese & Apricots
scaled to 2 serving
1/2 cup, halves
Apricots, dried
2 cup,
Cottage cheese
|
Easy Grilled Lemon Chicken
Rinse chicken breasts and pat dry with paper towels. Stir together the lemon juice, soy sauce, ginger, and black pepper in a bowl; pour into a large, resealable plastic bag. Add the chicken breasts, seal the bag, and massage to evenly coat chicken with lemon juice mixture. Place in refrigerator to marinate at least 20 minutes, or up to 24 hours.
Preheat an outdoor grill for medium-high heat. Lightly oil grill grate, and place about 4 inches from heat source.
Drain and discard marinade from the bag, and place chicken on preheated grill. Cook until chicken is no longer pink and juices run clear, 6 to 8 minutes on each side.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
|