2880 Calorie
Gluten-Free diet and meal plan
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Example 2880 calorie
gluten-free diet plan
Example 2880 Calorie Gluten-Free Meal Plan
255.1g Carbs
92.0g Fat
261.3g Protein
Breakfast
916.8 Calories |
107.3g Carbs |
21.3g Fat |
74.8g Protein
2
shake
Vanilla Protein Milkshake
757.7 Calories |
74.3g Carbs |
19.0g Fat |
71.3g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Vanilla Protein Milkshake
scaled to 2 shake
1 cup
Vanilla ice cream
60 grams
Whey protein powder
2 cup
Reduced fat milk
Natural granola with raisins
41
g
Natural granola with raisins
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
990.1 Calories |
127.7g Carbs |
17.4g Fat |
85.2g Protein
2
serving
Tuna & White Bean Salad
721.5 Calories |
86.3g Carbs |
16.5g Fat |
61.0g Protein
1
serving
Yogurt & Dried Mango
268.6 Calories |
41.3g Carbs |
0.9g Fat |
24.1g Protein
|
Tuna & White Bean Salad
scaled to 2 serving
1 1/2 cup
White beans
1 can
Tuna
2 stalk
Onions
1 tbsp
Lemon juice
1 tbsp
Olive oil
1/2 tsp
Salt
1/2 tsp
Pepper
Yogurt & Dried Mango
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 1/2 oz
Mangos
|
Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|
Dinner
973.6 Calories |
20.1g Carbs |
53.3g Fat |
101.4g Protein
2
serving
Pork Medallions with Mustard-Caper Sauce
973.6 Calories |
20.1g Carbs |
53.3g Fat |
101.4g 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
|
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.
|