630 Calorie
Gluten-Free diet and meal plan
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Example 630 calorie
gluten-free diet plan
Example 630 Calorie Gluten-Free Meal Plan
47.4g Carbs
25.2g Fat
24.3g Protein
Breakfast
114.6 Calories |
19.0g Carbs |
1.6g Fat |
7.7g Protein
1
serving
Cinnamon Oatmeal Pancakes
114.6 Calories |
19.0g Carbs |
1.6g Fat |
7.7g Protein
|
Cinnamon Oatmeal Pancakes
scaled to 1 serving
1 large
Egg white
1/4 tsp
Cinnamon
1/8 tsp
Nutmeg
1/2 dash
Salt
1/8 tsp
Baking powder
1 1/2 fl oz
Reduced fat milk
1/4 tsp
Sugar
1/4 cup
Oatmeal
|
Cinnamon Oatmeal Pancakes
Combine oats with all the other ingredients in a bowl and mix well until a batter forms.
If using large eggs you may find you need to add an extra spoonful of oatmeal to keep batter from being too runny.
Spray pan with cooking spray or lightly oil the pan.
Spoon batter into pan and cook over medium heat just like regular pancakes.
Topping suggestions: warm crushed pineapple, applesauce, fresh berries and yogurt.
|
Lunch
175.3 Calories |
10.8g Carbs |
14.2g Fat |
5.3g Protein
1
serving
Spinach salad
175.3 Calories |
10.8g Carbs |
14.2g Fat |
5.3g Protein
|
Spinach salad
scaled to 1 serving
5 cup
Spinach
2 large
Scallions
1/2 lemon yields
Lemon juice
1 tbsp
Olive oil
1 dash
Pepper
|
Spinach salad
Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.
Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
|
Dinner
196.0 Calories |
17.6g Carbs |
9.3g Fat |
11.4g Protein
1
serving
Mozzarella Tortilla Pizza
196.0 Calories |
17.6g Carbs |
9.3g Fat |
11.4g Protein
|
Mozzarella Tortilla Pizza
scaled to 1 serving
1/2 cup, pieces or slices
Mushrooms
1 tortilla
Tortillas
1/4 cup
Pasta sauce
1/4 cup, diced
Mozzarella cheese
1/2 tsp
Vegetable oil
|
Mozzarella Tortilla Pizza
Pre-heat toaster oven or regular oven, to 400 °F (200 °C).
Line pan with vegetable oil.
Brush tortilla with a little bit of oil, makes them a bit crispier, and add sauce, toppings and cheese.
Cook in oven for 10 minutes or until cheese is browned.
|