690 Calorie
High-Protein diet and meal plan
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Example 690 calorie
high-protein diet plan
Example 690 Calorie High-Protein Meal Plan
57.8g Carbs
12.8g Fat
85.6g Protein
Breakfast
260.3 Calories |
24.9g Carbs |
6.1g Fat |
27.3g Protein
1
serving
Banana Pecan Cornmeal Pancakes
118.7 Calories |
16.3g Carbs |
5.2g Fat |
2.9g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Banana Pecan Cornmeal Pancakes
scaled to 1 serving
1.2 tbsp
Reduced fat milk
1/16 tsp
Salt
9/16 tbsp
Cornmeal
0.1 medium
Banana
5/16 tsp
Maple syrups
0.3 tsp
Baking powder
0.3 tsp
Sugar
1/16 cup, chopped
Pecans
15/16 tbsp
Wheat flour
0.3 tsp
Vegetable oil
0.1 extra large
Egg
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Banana Pecan Cornmeal Pancakes
PREPARATION: Chop pecans.
Chop banana and in a blender blend with all remaining pancake ingredients except pecans and oil. Transfer batter to a bowl and stir in pecans.
Heat a griddle over moderate heat until hot enough to make a drop of water scatter over surface and brush with oil. Working in batches, drop scant 1/4-cup measures of batter onto griddle to form pancakes about 4 inches in diameter and cook until bubbles appear on surface and undersides are golden brown, about 1 minute. Flip pancakes with a metal spatula and cook until undersides are golden brown and pancakes are cooked through, about 1 minute.
Serve pancakes with syrup.
|
Lunch
223.2 Calories |
20.4g Carbs |
2.6g Fat |
29.4g Protein
1
ball
No-Bake Pumpkin, Raisin, Oatmeal Balls
51.0 Calories |
12.2g Carbs |
0.2g Fat |
1.0g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
No-Bake Pumpkin, Raisin, Oatmeal Balls
scaled to 1 ball
1 1/3 tbsp
Oatmeal
0.021 cup
Raisins
1/16 tsp
Pumpkin pie spice
1/16 tsp
Vanilla extract
7/16 tbsp
Pumpkin
3/4 tsp
Honey
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
No-Bake Pumpkin, Raisin, Oatmeal Balls
Have a serving plate ready near your work area. In medium bowl, combine oats, raisins and pumpkin spice. Add pumpkin, vanilla and honey. With clean hands, mix ingredients until well blended. Scoop 2 tsp of dough into your palm and roll into a ball (you may need to add a few drops of water to get the perfect consistency). Repeat until you have used all the dough.
Serve right away or refrigerate in a covered container up to 1 week.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|
Dinner
207.9 Calories |
12.5g Carbs |
4.1g Fat |
28.9g Protein
1
serving
Easy Grilled Chicken
207.9 Calories |
12.5g Carbs |
4.1g Fat |
28.9g Protein
|
Easy Grilled Chicken
scaled to 1 serving
1/2 breast
Chicken breast
1/4 cup
Italian dressing
1/2 large
Red bell pepper
1/4 large
Zucchini
|
Easy Grilled Chicken
Place washed chicken breasts in large sealable bag. Add fat-free Italian dressing and close. Let marinate for 5 to 10 minutes.
Cut up peppers into big chunks, and zucchini into big slices.
Grill chicken and veggies over medium heat.
|