1490 Calorie
Gluten-Free diet and meal plan
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Example 1490 calorie
gluten-free diet plan
Example 1490 Calorie Gluten-Free Meal Plan
151.2g Carbs
85.8g Fat
50.8g Protein
Breakfast
485.0 Calories |
66.3g Carbs |
17.3g Fat |
24.6g Protein
1
Serving
Blueberry Oatmeal
485.0 Calories |
66.3g Carbs |
17.3g Fat |
24.6g Protein
|
Blueberry Oatmeal
scaled to 1 Serving
1 large
Egg white
15 grams
Whey protein powder
2 tsp
Cocoa
1 tbsp
Flaxseed oil
1 cup, unthawed
Blueberries, frozen
1 cup 8 fl oz
Water
3/4 cup
Oatmeal
|
Blueberry Oatmeal
In a big bowl, mix all ingredients except frozen blue berries well.
Cook in microwave for about 2 minutes.
Remove from microwave and stir well to prevent lumps from forming, and to prevent sticking.
Return to microwave and cook for another 2 minutes.
Once cooked, remove from microwave, add the frozen blue berries and stir them through.
|
Lunch
496.9 Calories |
28.0g Carbs |
43.7g Fat |
9.3g Protein
1
serving
Spinach salad
175.3 Calories |
10.8g Carbs |
14.2g Fat |
5.3g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g 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
Avocados
1
fruit
Avocados
|
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
515.1 Calories |
57.0g Carbs |
24.8g Fat |
16.9g Protein
1
plate
Spaghetti Carbonara
415.1 Calories |
34.0g Carbs |
24.1g Fat |
14.6g Protein
1
cup
Tomato Soup
100.0 Calories |
23.0g Carbs |
0.7g Fat |
2.2g Protein
|
Spaghetti Carbonara
scaled to 1 plate
2 1/2 tbsp
Parmesan cheese
1/4 extra large
Egg
2 1/2 strip
Bacon
1 1/2 oz
Spaghetti
1/2 tbsp
Olive oil
1/4 dash
Pepper
Tomato Soup
scaled to 1 cup
1/2 can
Tomato soup
1/2 cup
Water
|
Spaghetti Carbonara
Boil a large pot of well salted water, then cook the pasta according to the package directions. For dried spaghetti I usually boil the noodles for 8 minutes rather than the 9 recommended on the package to ensure they are al dente.
Combine the Parmesan, egg, olive oil and black pepper in a large bowl and whisk together until the mixture is smooth and there are no clumps of egg whites.
Chop the Bacon into batons and add to a pan over medium high heat and fry until cooked through.
Drain the pasta (do not rinse), then immediately dump it into the egg mixture. It's important that the pasta be very hot, otherwise the egg mixture won't thicken into a sauce. Add the bacon and toss to coat evenly. Plate your Spaghetti Carbonara and top with a slow cooked egg.
via norecipes.com
Tomato Soup
Mix together condensed soup and an equal volume of water (use the empty can to measure). Microwave for about 3 minutes, and then eat. If your diet permits, use milk instead of water for a creamier soup, just remember to track those calories :)
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