2730 Calorie
Gluten-Free diet and meal plan
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Example 2730 calorie
gluten-free diet plan
Example 2730 Calorie Gluten-Free Meal Plan
236.3g Carbs
89.1g Fat
281.0g Protein
Breakfast
883.7 Calories |
153.9g Carbs |
22.0g Fat |
32.0g Protein
1
Serving
Blueberry Oatmeal
485.0 Calories |
66.3g Carbs |
17.3g Fat |
24.6g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g 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
Natural granola with raisins
82
g
Natural granola with raisins
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
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.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
Lunch
1014.1 Calories |
69.9g Carbs |
22.9g Fat |
133.7g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
1
serving
Celery & Hummus
122.6 Calories |
12.6g Carbs |
6.1g Fat |
5.7g Protein
|
All American Tuna
scaled to 2 serving
2 can
Tuna
2 tbsp
Light mayonnaise
1/4 cup, diced
Celery
1 large
Pickles
2 slice
Wheat bread
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
Celery & Hummus
scaled to 1 serving
2 stalks, large
Celery
1/4 cup
Hummus
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
Celery & Hummus
Eat celery with hummus.
|
Dinner
921.0 Calories |
12.5g Carbs |
44.1g Fat |
115.3g Protein
2
serving
Healthy Caesar Salad
921.0 Calories |
12.5g Carbs |
44.1g Fat |
115.3g Protein
|
Healthy Caesar Salad
scaled to 2 serving
2 tbsp
Caesar salad dressing
6 cup
Spinach
2 breast
Chicken breast
2 tbsp
Olive oil
2 tbsp
Parmesan cheese
|
Healthy Caesar Salad
Prepare chicken breast by first pounding with a kitchen mallet or the back of a heavy jar until it is all approximately the same thickness. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side. The internal temperature should be 165° Fahrenheit.
In a separate container, mix the low-fat Caesar salad dressing with remaining olive oil.
Combine spinach, shredded chicken breast, parmesan cheese and dressing into a bowl and serve.
|