2950 Calorie
High-Protein diet and meal plan
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Example 2950 calorie
high-protein diet plan
Example 2950 Calorie High-Protein Meal Plan
295.0g Carbs
84.6g Fat
290.4g Protein
Breakfast
850.6 Calories |
91.7g Carbs |
40.8g Fat |
36.3g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Simple Spinach Scramble
scaled to 2 serving
4 tsp
Olive oil
2 cup
Spinach
1/2 cup, chopped
Onions
4 ring
Red bell pepper
4 large
Egg
2 dash
Salt
2 dash
Pepper
Natural granola with raisins
41
g
Natural granola with raisins
Melons
1
melon, medium (about 5" dia)
Melons
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
1303.2 Calories |
117.6g Carbs |
32.2g Fat |
143.5g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
2
serving
Carrots with Hummus
349.0 Calories |
44.8g Carbs |
15.0g Fat |
14.1g Protein
2
serving
Cottage Cheese & Peaches
442.5 Calories |
40.9g Carbs |
5.3g Fat |
58.7g Protein
|
All American Tuna
scaled to 2 serving
2 can
Tuna
2 tbsp
Light mayonnaise
1/4 cup, diced
Celery
1 large
Pickles
2 slice
Wheat bread
Carrots with Hummus
scaled to 2 serving
10 tbsp
Hummus
2 cup strips or slices
Carrots
Cottage Cheese & Peaches
scaled to 2 serving
2 cup,
Cottage cheese
2 medium
Peaches
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Carrots with Hummus
Dip carrots into hummus, eat.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
|
Dinner
869.8 Calories |
85.7g Carbs |
11.7g Fat |
110.6g Protein
2
serving
Chicken Stir-Fry
385.5 Calories |
12.0g Carbs |
9.6g Fat |
62.2g Protein
2
serving
Yogurt & Raisins
484.3 Calories |
73.7g Carbs |
2.1g Fat |
48.4g Protein
|
Chicken Stir-Fry
scaled to 2 serving
1/8 tsp
Cayenne pepper
1 breast
Chicken breast
2 tbsp
Chicken broth
1/2 cup
Asparagus
1/2 cup chopped
Broccoli
1/2 tsp
Ginger
1 cup, pieces or slices
Mushrooms
1/2 medium
Carrots
1/2 extra large
Egg
Yogurt & Raisins
scaled to 2 serving
16 oz
Nonfat greek yogurt
1/2 cup
Raisins
|
Chicken Stir-Fry
Heat the chicken stock or broth in a non-stick wok over medium-high heat. Chop the vegetables.
Cut the chicken into strips or chunks and add to the wok (or any other protein choice - tofu, lamb, beef, shrimp). Cook until almost done.
Add the vegetables, cayenne pepper and ginger, cook until tender.
Seperately, quickly scramble the egg and then it mix through the stir-fry thorougly.
Serve hot.
Yogurt & Raisins
Mix raisins into yogurt and enjoy!
|