620 Calorie
Gluten-Free diet and meal plan
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Example 620 calorie
gluten-free diet plan
Example 620 Calorie Gluten-Free Meal Plan
71.3g Carbs
23.9g Fat
37.6g Protein
Breakfast
235.0 Calories |
39.5g Carbs |
3.2g Fat |
15.5g Protein
2
pancakes
Cinnamon Oatmeal Pancakes
235.0 Calories |
39.5g Carbs |
3.2g Fat |
15.5g Protein
|
Cinnamon Oatmeal Pancakes
scaled to 2 pancakes
2 large
Egg white
1/2 tsp
Cinnamon
1/4 tsp
Nutmeg
1 dash
Salt
1/2 cup
Oatmeal
1/2 tsp
Baking powder
1 tsp
Aspartame
6 tbsp
Reduced fat milk
|
Cinnamon Oatmeal Pancakes
Combine oats with all the other ingredients in a bowl and mix well until a batter forms.
If you use large eggs you may find you needs to add a spoonful more of oatmeal to keep the batter from being too runny.
Spray pan with cooking spray or lightly oil the pan.
Spoon batter into pan and cook over medium heat just like regular pancakes.
If your carb limit allows it, topping suggestions include: warm crushed pineapple (my favorite), applesauce, fresh berries and yogurt.
|
Lunch
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Carrots with Hummus
Dip carrots into hummus, eat.
|
Dinner
218.9 Calories |
9.4g Carbs |
13.2g Fat |
15.1g Protein
1
taco
Beef Tacos
218.9 Calories |
9.4g Carbs |
13.2g Fat |
15.1g Protein
|
Beef Tacos
scaled to 1 taco
1 1/3 oz
Ground beef
1/2 tsp
Dry taco seasoning mix
1 medium
Taco shells
3/16 cup shredded
Lettuce
3/16 cup, shredded
Cheddar cheese
1/16 cup, chopped or sliced
Tomatoes
|
Beef Tacos
BROWN beef; drain. Stir in 3/4 cup water and seasoning mix. Bring to a boil. Reduce heat to low; cook, stirring occasionally, for 5 to 6 minutes or until mixture is thickened.
FILL taco shells with beef mixture. Top with lettuce, tomatoes, cheese and taco sauce.
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