3410 Calorie
Gluten-Free diet and meal plan
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Example 3410 calorie
gluten-free diet plan
Example 3410 Calorie Gluten-Free Meal Plan
243.2g Carbs
146.0g Fat
323.0g Protein
Breakfast
1226.8 Calories |
30.5g Carbs |
73.5g Fat |
106.6g Protein
3
omelet
Denver omelet
1085.2 Calories |
21.8g Carbs |
72.5g Fat |
82.1g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Denver omelet
scaled to 3 omelet
6 extra large
Egg
6 tbsp chopped
Onions
3/4 cup, chopped
Red bell pepper
6 slice
Sliced ham
6 tbsp, shredded
Cheddar cheese
3 tsp
Butter
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Denver omelet
Chop up your onions and bell pepper.
Melt butter in a skillet. Saute onion, bell pepper, ham in the butter until the onion starts to become translucent.
Stir the eggs and cheese into the pan, then cook until lightly brown on the bottom. Then flip over and lightly brown the opposite side. Add a dash of salt and pepper if desired. Then eat!
|
Lunch
1229.2 Calories |
110.1g Carbs |
28.8g Fat |
139.9g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
2
serving
Cucumber & Hummus
235.4 Calories |
25.1g Carbs |
12.0g Fat |
11.1g Protein
2
serving
Cottage Cheese & Apricots
482.1 Calories |
53.0g Carbs |
4.9g Fat |
58.2g Protein
|
All American Tuna
scaled to 2 serving
2 can
Tuna
2 tbsp
Light mayonnaise
1/4 cup, diced
Celery
1 large
Pickles
2 slice
Wheat bread
Cucumber & Hummus
scaled to 2 serving
1/2 cup
Hummus
2 cup slices
Cucumber
Cottage Cheese & Apricots
scaled to 2 serving
1/2 cup, halves
Apricots, dried
2 cup,
Cottage cheese
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
|
Dinner
1106.3 Calories |
102.7g Carbs |
43.7g Fat |
76.5g Protein
1
serving
Mesquite Garlic Trout
274.1 Calories |
1.9g Carbs |
7.9g Fat |
46.6g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g Protein
2
serving
Broccoli Spaghetti Soup
685.2 Calories |
89.7g Carbs |
29.0g Fat |
16.9g Protein
|
Mesquite Garlic Trout
scaled to 1 serving
1/4 tsp
Grill Creations Smokey Mesquite Seasoning
1/4 tsp
Salt
8 oz
Trout
1 tsp
Garlic
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
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
|
Mesquite Garlic Trout
Pre-heat oven or outside grill to 450 °F (220 °C).
Cut the head and tail off of a gutted, cleaned trout.
Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally.
Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion.
Place in the oven or grill for approximately 20 minutes.
Check to see if the meat flakes. Do not overcook.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
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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