1240 Calorie
High-Protein diet and meal plan
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Example 1240 calorie
high-protein diet plan
Example 1240 Calorie High-Protein Meal Plan
117.1g Carbs
26.2g Fat
127.6g Protein
Breakfast
385.9 Calories |
66.9g Carbs |
2.2g Fat |
30.4g Protein
1
bowl
Fast Oatmeal
244.3 Calories |
58.3g Carbs |
1.2g Fat |
6.0g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Fast Oatmeal
scaled to 1 bowl
1 oz
Raisins
1 cup
Water
1/4 tsp
Cinnamon
2 tsp brownulated
Brown sugar
1/2 cup
Oatmeal
Nonfat greek yogurt
240
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
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
|
Dinner
456.9 Calories |
5.6g Carbs |
19.7g Fat |
61.0g Protein
1
breast
Herb-Parmesan Chicken Breast
450.5 Calories |
4.4g Carbs |
19.6g Fat |
60.7g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g Protein
|
Herb-Parmesan Chicken Breast
scaled to 1 breast
1/4 cloves, minced
Garlic
1/4 tsp
Lemon peel
2 tbsp
Parsley
1 breast
Chicken breast
1/4 dash
Salt
1/4 dash
Pepper
3/4 tsp
Butter
3/4 tsp
Vegetable oil
2 tbsp
Chicken broth
1/4 cup
Parmesan cheese
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
|
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.
|