2750 Calorie
High-Protein diet and meal plan
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Example 2750 calorie
high-protein diet plan
Example 2750 Calorie High-Protein Meal Plan
256.1g Carbs
66.9g Fat
261.1g Protein
Breakfast
993.9 Calories |
136.6g Carbs |
23.0g Fat |
69.0g Protein
2
Bowl
Breakfast Parfait
666.7 Calories |
87.8g Carbs |
13.0g Fat |
55.1g Protein
2
fruit (2-5/8" dia)
(262 g)
Oranges
123.1 Calories |
30.8g Carbs |
0.3g Fat |
2.5g Protein
1
serving
Brie cheese on bread
204.1 Calories |
18.0g Carbs |
9.6g Fat |
11.4g Protein
|
Breakfast Parfait
scaled to 2 Bowl
16 oz
Nonfat greek yogurt
1 cup
Blueberries
1 cup, halves
Strawberries
1/2 cup
Granola with almonds
Oranges
2
fruit (2-5/8" dia)
Oranges
Brie cheese on bread
scaled to 1 serving
1 slice large
Multi-grain bread
1 oz
Brie cheese
|
Breakfast Parfait
Mix in bowl.
Brie cheese on bread
Spread cheese on bread, eat.
|
Lunch
764.3 Calories |
47.6g Carbs |
16.4g Fat |
104.1g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
2
medium whole (2-3/5" dia)
(246 g)
Tomatoes
44.3 Calories |
9.6g Carbs |
0.5g Fat |
2.2g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
120 grams
Whey protein powder
2 cup
Pure Coconut Milk
4 tbsp
Cocoa
Tomatoes
2
medium whole (2-3/5" dia)
Tomatoes
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
|
Dinner
897.4 Calories |
72.0g Carbs |
27.6g Fat |
88.0g Protein
2
fillets
Mango ginger salmon
584.6 Calories |
17.4g Carbs |
22.4g Fat |
76.0g Protein
2
serving
Quinoa
312.8 Calories |
54.5g Carbs |
5.2g Fat |
12.0g Protein
|
Mango ginger salmon
scaled to 2 fillets
1/2 cup, sliced
Mangos
3/8 cup
Soy sauce
3/4 slices
Ginger root
12 oz
Atlantic salmon
Quinoa
scaled to 2 serving
1/2 cup
Quinoa
3/8 tsp
Salt
|
Mango ginger salmon
Preheat oven to 350 F
In a large skillet, combine mango, soy sauce, and ginger, Cook, stirring, over medium heat for about 3 minutes, or until ginger is softened.
Place the salmon in a large glass baking dish. Pour mango mixture over the salmon, Bake for 10 to 15 minutes.
Quinoa
Rinse quinoa well in a strainer and drain.
Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered.
When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.
|