2880 Calorie
High-Protein diet and meal plan
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Example 2880 calorie
high-protein diet plan
Example 2880 Calorie High-Protein Meal Plan
294.1g Carbs
69.1g Fat
275.6g Protein
Breakfast
1013.1 Calories |
175.6g Carbs |
15.1g Fat |
59.8g Protein
2
Bowl
Breakfast Parfait
666.7 Calories |
87.8g Carbs |
13.0g Fat |
55.1g Protein
2
serving
Fruit Salad
266.0 Calories |
66.2g Carbs |
1.9g Fat |
4.3g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g 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
Fruit Salad
scaled to 2 serving
2 cup, halves
Strawberries
2 cup
Blueberries
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Breakfast Parfait
Mix in bowl.
Fruit Salad
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
Lunch
931.9 Calories |
109.6g Carbs |
14.7g Fat |
94.4g Protein
2
shake
Mango Protein Shake
710.7 Calories |
88.6g Carbs |
12.2g Fat |
65.5g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g Protein
1
serving
Cottage Cheese & Grapes
214.8 Calories |
19.8g Carbs |
2.4g Fat |
28.6g 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
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
Cottage Cheese & Grapes
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Grapes
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
|
Dinner
901.0 Calories |
8.8g Carbs |
39.3g Fat |
121.4g Protein
2
breast
Herb-Parmesan Chicken Breast
901.0 Calories |
8.8g Carbs |
39.3g Fat |
121.4g Protein
|
Herb-Parmesan Chicken Breast
scaled to 2 breast
1/2 cloves, minced
Garlic
1/2 tsp
Lemon peel
1/4 cup
Parsley
2 breast
Chicken breast
1/2 dash
Salt
1/2 dash
Pepper
1/2 tbsp
Butter
1/2 tbsp
Vegetable oil
1/4 cup
Chicken broth
1/2 cup
Parmesan cheese
|
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.
|