3490 Calorie
Gluten-Free diet and meal plan
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Example 3490 calorie
gluten-free diet plan
Example 3490 Calorie Gluten-Free Meal Plan
293.4g Carbs
164.2g Fat
223.7g Protein
Breakfast
1108.6 Calories |
92.7g Carbs |
67.4g Fat |
42.1g Protein
1
omelet
Fluffy omelet with cheese and spinach
533.0 Calories |
2.0g Carbs |
46.2g Fat |
26.8g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
4
strips
Bacon
200.2 Calories |
0.6g Carbs |
19.1g Fat |
6.1g Protein
|
Fluffy omelet with cheese and spinach
scaled to 1 omelet
3 extra large
Egg
2 tbsp
Butter
3/4 oz
Cheddar cheese
1 tbsp chopped
Chives
1 dash
Salt
1 dash
Pepper
1/4 cup
Spinach
Melons
2
melon, medium (about 5" dia)
Melons
Bacon
scaled to 4 strips
4 strip
Bacon
|
Fluffy omelet with cheese and spinach
Preheat broiler to high temperature. Crack eggs into a bowl and beat lightly.
Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins).
Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins.
Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
|
Lunch
1176.2 Calories |
107.0g Carbs |
19.6g Fat |
151.6g Protein
2
serving
Cottage Cheese with Spicy Tuna
456.5 Calories |
8.1g Carbs |
5.5g Fat |
92.1g Protein
2
serving
Cucumber & Hummus
235.4 Calories |
25.1g Carbs |
12.0g Fat |
11.1g Protein
2
serving
Yogurt & Raisins
484.3 Calories |
73.7g Carbs |
2.1g Fat |
48.4g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 2 serving
1 cup,
Cottage cheese
1 tsp
Dill
2 can
Tuna
2 tsp
Sriracha Sauce
Cucumber & Hummus
scaled to 2 serving
1/2 cup
Hummus
2 cup slices
Cucumber
Yogurt & Raisins
scaled to 2 serving
16 oz
Nonfat greek yogurt
1/2 cup
Raisins
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
Yogurt & Raisins
Mix raisins into yogurt and enjoy!
|
Dinner
1178.9 Calories |
93.8g Carbs |
77.2g Fat |
29.9g Protein
12
shrimp
Jumbo Shrimp with Chive Butter
493.7 Calories |
4.1g Carbs |
48.2g Fat |
13.0g Protein
2
serving
Broccoli Spaghetti Soup
685.2 Calories |
89.7g Carbs |
29.0g Fat |
16.9g Protein
|
Jumbo Shrimp with Chive Butter
scaled to 12 shrimp
1 3/8 tbsp
Lemon juice
12 large
Shrimp
1/4 cup
Butter
1/3 dash
Pepper
1 3/8 tbsp
Dijon mustard
2 tbsp chopped
Chives
Broccoli Spaghetti Soup
scaled to 2 serving
4 oz
Spaghetti
1/2 dash
Salt
2 tbsp
Olive oil
1/2 stalk
Broccoli
1/2 dash
Pepper
|
Jumbo Shrimp with Chive Butter
Preheat broiler. Melt butter in heavy small saucepan over low heat. Place mustard in bowl. Whisk in lemon juice. Gradually whisk in butter. Add chopped chives. Season with pepper.
Arrange shrimp cut side up on broiler pan. Brush with some of butter mixture. Broil until just cooked through, about 4 minutes. Arrange on plates and garnish with any extra chives. Serve, passing remaining butter separately.
Broccoli Spaghetti Soup
Chop broccoli.
Bring a large pot of water to a boil. Stir in broccoli and salt and cook until just tender. Break up spaghetti and stir into the pot. Cook 8 to 10 minutes more, until pasta is al dente.
Serve in bowls topped with 1 tablespoon of olive (each bowl) and some freshly ground pepper.
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