1000 Calorie
Gluten-Free diet and meal plan
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Example 1000 calorie
gluten-free diet plan
Example 1000 Calorie Gluten-Free Meal Plan
111.2g Carbs
45.6g Fat
41.0g Protein
Breakfast
313.5 Calories |
22.2g Carbs |
18.9g Fat |
15.3g Protein
1
serving
Simple Spinach Scramble
251.9 Calories |
6.8g Carbs |
18.7g Fat |
14.1g Protein
1
fruit
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Simple Spinach Scramble
scaled to 1 serving
2 tsp
Olive oil
1 cup
Spinach
1/4 cup, chopped
Onions
2 ring
Red bell pepper
2 large
Egg
1 dash
Salt
1 dash
Pepper
Oranges
1
fruit
Oranges
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
310.5 Calories |
41.1g Carbs |
12.2g Fat |
13.4g Protein
1
serving
Mexican chickpea salad
136.0 Calories |
18.7g Carbs |
4.8g Fat |
6.3g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Mexican chickpea salad
scaled to 1 serving
1/4 large whole
Tomatoes
1/16 cup, sliced
Onions
1/2 tsp
Olive oil
3/4 tsp
Lemon juice
1/4 tsp, ground
Cumin
1/16 tsp
Chili powder
1/16 tsp
Salt
4 oz
Chickpeas
1/16 cup
Fresh cilantro
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Mexican chickpea salad
In a bowl, whisk the oil, lemon juice, cumin, chili powder, and salt.
Rise and drain the chickpeas, and add to the bowl.
Add tomatoes, onions, avocado (if using), cilantro, and toss until combined.
Serve right away or refrigerate for up to 2 days.
Carrots with Hummus
Dip carrots into hummus, eat.
|
Dinner
358.8 Calories |
47.9g Carbs |
14.4g Fat |
12.4g Protein
1
serving
Barbecue Tofu Sandwiches
358.8 Calories |
47.9g Carbs |
14.4g Fat |
12.4g Protein
|
Barbecue Tofu Sandwiches
scaled to 1 serving
3/16 medium
Onions
1/2 tbsp
Vegetable oil
3/16 block
Tofu
1/4 cup
Barbecue sauce
1 roll
Hamburger bun
|
Barbecue Tofu Sandwiches
Thinly slice the onion.
Drain the tofu between paper towels until most of the water has been squeezed out.
Slice tofu into 1/4 inch thick slices.
Heat vegetable oil in a large skillet, fry tofu strips until golden brown on both sides. Add onion and cook for a few minutes, until onion is at your desired consistency.
Pour in barbeque sauce (use more or less, according to your taste). Cook the mixture for ten minutes on low and serve on buns.
|