3220 Calorie
Gluten-Free diet and meal plan
Put your diet on autopilot
Eat This Much requires javascript to generate your diets. Please enable javascript and
reload the page, or use a browser that supports javascript.
Example 3220 calorie
gluten-free diet plan
Example 3220 Calorie Gluten-Free Meal Plan
269.6g Carbs
128.3g Fat
241.7g Protein
Breakfast
987.9 Calories |
122.8g Carbs |
32.9g Fat |
57.4g Protein
1
plate
Spicy Fried Eggs
525.9 Calories |
40.2g Carbs |
31.0g Fat |
24.7g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Spicy Fried Eggs
scaled to 1 plate
3 large
Egg
3 tortilla
Tortillas
1 tbsp
Chili powder
1 tbsp
Olive oil
3 tbsp
Salsa
Nonfat yogurt
490
g
Nonfat yogurt
Melons
1
melon, medium (about 5" dia)
Melons
|
Spicy Fried Eggs
Heat oil over medium/low heat in a non stick pan.
Add chili powder to oil and fry eggs.
Heat tortillas in preferred manner
Stack tortillas on a plate and top with fried eggs.
Heat salsa in the egg pan and pour over eggs.
|
Lunch
1072.9 Calories |
118.9g Carbs |
35.1g Fat |
80.9g Protein
1
shake
1000 Calorie Shake
955.2 Calories |
106.3g Carbs |
29.1g Fat |
75.3g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
1000 Calorie Shake
scaled to 1 shake
2 tbsp
Peanut butter
1 cup
Reduced fat milk
1 cup
Quick oats
1 medium
Banana
2 scoop
Whey protein powder
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
1000 Calorie Shake
Blend all ingredients in blender on high speed.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
1068.1 Calories |
27.9g Carbs |
60.3g Fat |
103.4g Protein
2
serving
Pork Medallions with Mustard-Caper Sauce
973.6 Calories |
20.1g Carbs |
53.3g Fat |
101.4g Protein
1
serving
Green Beans with Olive Oil
94.5 Calories |
7.8g Carbs |
7.0g Fat |
2.1g Protein
|
Pork Medallions with Mustard-Caper Sauce
scaled to 2 serving
1 dash
Salt
2 tbsp
Butter
2 tbsp
Dijon mustard
3 tbsp, drained
Capers
1/4 cup, whipped
Heavy whipping cream
2 cup
Chicken broth
1 lb
Pork tenderloin
1 dash
Pepper
8 tbsp chopped
Shallots
Green Beans with Olive Oil
scaled to 1 serving
1 1/8 cup 1/2" pieces
Green beans
1/2 tbsp
Olive oil
1/4 tsp
Salt
|
Pork Medallions with Mustard-Caper Sauce
If the tenderloin cuts are not an even thickness, use a rolling pin or mallet to flatten them to an even 1/2-inch thickness. Sprinkle with salt and pepper.
Melt butter in heavy large skillet over medium-high heat. Add the tenderloin medallions to the pan and saut them until browned and just cooked through, about 2 minutes per side. Remove the medallions from the pan to a plate while you make the sauce.
Add the shallots to the pan and cook for a minute, stirring. Add the cream and chicken broth. Increase heat to a boil and boil until the sauce has thickened a bit, about 3 to 5 minutes. Scrape up any browned bits from the bottom of the pan. Stir in the mustard and capers. Return the pork to the pan and simmer until the pork has reheated.
Season to taste with salt and pepper, as needed and then serve immediately.
Green Beans with Olive Oil
PREPARATION: Trim green beans.
Cook beans in a 6-quart pot of boiling salted water , uncovered, until just tender, 4 to 6 minutes. Drain in a colander, then transfer to a large bowl and toss with oil, sea salt, and pepper to taste.
|