1300 Calorie
High-Protein diet and meal plan
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Example 1300 calorie
high-protein diet plan
Example 1300 Calorie High-Protein Meal Plan
100.5g Carbs
44.5g Fat
153.5g Protein
Breakfast
351.8 Calories |
35.4g Carbs |
9.1g Fat |
32.3g Protein
1
slice
French Toast with Fruit
210.2 Calories |
26.8g Carbs |
8.2g Fat |
7.8g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
French Toast with Fruit
scaled to 1 slice
1/4 cup, halves
Strawberries
1/4 medium
Banana
1 tsp
Maple syrups
1/2 extra large
Egg
1/2 tbsp
Reduced fat milk
1/2 tsp
Olive oil
1/4 tsp
Vanilla extract
1 slice
Whole-wheat bread
1/2 tsp
Butter
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
French Toast with Fruit
Slice the bananas and combine with strawberries and syrup in a small bowl. Set aside.
Use a fork to whisk together the egg, milk, and vanilla in a shallow bowl.
Heat a large nonstick frying pan over medium heat. Rub the butter over the base of the pan. Soak the bread slices in the egg mixture and then drain the excess.
When the butter is sizzling, add the bread to the pan and cook for 2 minutes on each side or until well browned. Top with fruit and serve immediately.
|
Lunch
555.3 Calories |
57.4g Carbs |
10.7g Fat |
59.0g Protein
1
serving
Tuna & White Bean Salad
360.7 Calories |
43.2g Carbs |
8.3g Fat |
30.5g Protein
1
serving
Cottage Cheese & Honeydew Melon
194.6 Calories |
14.2g Carbs |
2.4g Fat |
28.5g Protein
|
Tuna & White Bean Salad
scaled to 1 serving
3/4 cup
White beans
1/2 can
Tuna
1 stalk
Onions
1/2 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/4 tsp
Pepper
Cottage Cheese & Honeydew Melon
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, balls
Melons
|
Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
|
Dinner
508.2 Calories |
7.7g Carbs |
24.7g Fat |
62.2g Protein
1
serving
Cheesy Chicken and Spinach
508.2 Calories |
7.7g Carbs |
24.7g Fat |
62.2g Protein
|
Cheesy Chicken and Spinach
scaled to 1 serving
1 tbsp
Olive oil
2 half breast
Chicken breast
1 cup
Spinach
1 cup cherry tomatoes
Cherry tomatoes
1 oz
Mozzarella cheese
|
Cheesy Chicken and Spinach
Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C.
While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces.
Sauté vegetables in pan, season with garlic and salt as desired.
Shred or grate preferred cheese, like mozzarella, and add to pan.
When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
|