1290 Calorie
Gluten-Free diet and meal plan
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Example 1290 calorie
gluten-free diet plan
Example 1290 Calorie Gluten-Free Meal Plan
133.9g Carbs
70.9g Fat
37.9g Protein
Breakfast
404.5 Calories |
89.2g Carbs |
5.2g Fat |
9.0g Protein
1
bowl
Swiss Bircher Muesli
309.9 Calories |
64.0g Carbs |
4.9g Fat |
8.5g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Swiss Bircher Muesli
scaled to 1 bowl
2/3 cup
Oatmeal
1/3 cup
Almond milk
1/3 cup
Apple juice, canned or bottled
3/16 tsp
Cinnamon
3/16 tsp
Nutmeg
3/16 large
Apples
3/16 large
Pears
2/3 tbsp
Blueberries
1/16 cup, slivered
Almonds
Apples
1
medium (3" dia)
Apples
|
Swiss Bircher Muesli
Soak the oats in the milk (almond or oat milk work best), juice, nutmeg and cinnamon overnight.
In the morning grate the apple and pear into the mixture.
Serve topped with blueberries and almonds, Enjoy!
|
Lunch
380.6 Calories |
26.8g Carbs |
26.7g Fat |
12.4g Protein
1
serving
Greek salad
343.7 Calories |
19.6g Carbs |
26.3g Fat |
11.2g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
|
Greek salad
scaled to 1 serving
1 large whole
Tomatoes
1/2 cucumber
Cucumber
1/4 medium
Onions
1/4 cup
Olives
1/16 tsp, ground
Oregano
3/8 cup, crumbled
Feta cheese
1/2 tsp
Red wine vinegar
3/4 tbsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
Greek salad
Thinly slice the onion, cucumbers, and cut tomatoes into quarters. Arrange all the vegetables in a serving bowl. Add oregano and feta cheese.
To make the dressing, place all the ingredients in a screw-top jar and shake to combine. Pour dressing over the salad, toss gently, and serve.
|
Dinner
464.6 Calories |
17.9g Carbs |
39.0g Fat |
16.6g Protein
1
whole
Egg avocado
464.6 Calories |
17.9g Carbs |
39.0g Fat |
16.6g Protein
|
Egg avocado
scaled to 1 whole
2 large
Egg
1 fruit
Avocados
|
Egg avocado
Halve the avocado, crack an egg into a bowl and scoop the yolk into a half. Put another egg yolk in the other half. Scoop in any egg white you can get in there. Bake in the oven at 425 F for 15-20 minutes
|