2190 Calorie
Gluten-Free diet and meal plan
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Example 2190 calorie
gluten-free diet plan
Example 2190 Calorie Gluten-Free Meal Plan
197.6g Carbs
117.7g Fat
67.3g Protein
Breakfast
865.3 Calories |
18.3g Carbs |
84.0g Fat |
22.0g Protein
1
cup
Ham and Egg Mushroom Cups
181.2 Calories |
4.5g Carbs |
12.8g Fat |
12.9g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Ham and Egg Mushroom Cups
scaled to 1 cup
1 large
Egg
1 mushroom, whole
Mushrooms
1 oz
Sliced ham
1/2 tsp
Pepper
1/2 tbsp
Olive oil
Pecans
99
g
Pecans
|
Ham and Egg Mushroom Cups
Remove stem and clean out mushroom cups with a damp cloth.
Rub olive oil on the outside of the mushrooms.
Line mushroom cup with ham, then crack an egg into each cup.
Sprinkle with black pepper and herbs to taste.
Bake for 20-30 min at 375F in Toaster Oven or preheated Oven.
|
Lunch
424.8 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
1
smoothie
Tropical protein smoothie
424.8 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
|
Tropical protein smoothie
scaled to 1 smoothie
1 1/2 cup
Orange juice
1 medium
Banana
1 scoop
Whey protein powder
1/2 cup, halves
Strawberries
6 cube
Ice cubes
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
|
Dinner
743.0 Calories |
102.4g Carbs |
31.5g Fat |
17.0g Protein
1
scoop
Zucchini Peanut Noodles
503.7 Calories |
59.9g Carbs |
24.5g Fat |
14.6g Protein
1
cup
Yam Fries
239.3 Calories |
42.5g Carbs |
7.0g Fat |
2.4g Protein
|
Zucchini Peanut Noodles
scaled to 1 scoop
2 oz
Rice noodles
2 tbsp
Peanut butter
1/2 tbsp
Sesame oil
1/4 cup
Water
1 stalk
Onions
1/2 large
Zucchini
1 tbsp
Soy sauce
1/2 tsp
Cayenne pepper
Yam Fries
scaled to 1 cup
1 cup, cubes
Yam
1/2 tsp
Salt
1/2 tsp
Pepper
1/2 tbsp
Olive oil
|
Zucchini Peanut Noodles
Boil water then cook 2 servings rice noodles and drain.
Chop the onion, and cut the zucchini into thin ribbons.
Mix peanut butter and water, then add pepper, soy sauce, and sesame oil. Ginger is also a good addition if you have some on hand.
Toss the noodles with the zucchini and onion, and then pour the desired amount of sauce over and serve.
Yam Fries
Preheat Oven to 450 Degrees
Cut Yams into wedges or fry-shapes.
Put yams along with oil, salt, and pepper into bag and seal
Shake bag until yams are covered
Line baking sheet with yams (make sure they are evenly spaced and none are touching)
Bake for 15 minutes and then pull and and flip yams and bake for another 10 minutes
Let cool for 5 minutes and then enjoy.
|