1030 Calorie Gluten-Free diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 1030 calorie gluten-free diet plan

Example 1030 Calorie Gluten-Free Meal Plan

106.8g Carbs 50.4g Fat 58.1g Protein

Meal Summary	Ingredients	Directions
Breakfast 371.0 Calories \| 70.0g Carbs \| 3.5g Fat \| 17.8g Protein 2 pancakes Oatmeal banana pancakes 211.9 Calories \| 37.0g Carbs \| 1.3g Fat \| 14.4g Protein 1/2 cup (41 g) Natural granola with raisins 159.1 Calories \| 33.0g Carbs \| 2.3g Fat \| 3.5g Protein	Oatmeal banana pancakes scaled to 2 pancakes 1/2 medium Banana 1/2 tsp Baking powder 1/2 spray Pam cooking spray 3/8 cup Egg white 3/4 tsp Vanilla extract 3/8 cup Oatmeal Natural granola with raisins 41 g Natural granola with raisins	Oatmeal banana pancakes Put the quick rolled oats into a food processor and blend until they resemble chunky flour. Add all other ingredients and blend until pancake batter consistency. Heat skillet over medium heat. Once warmed, spray with cooking spray. Pour onto skillet in 4 equal parts. Flip when bubbles form.
Lunch 317.8 Calories \| 12.8g Carbs \| 24.4g Fat \| 13.8g Protein 1 salad Maple Pear Spinach & Ham Salad 202.7 Calories \| 12.4g Carbs \| 14.9g Fat \| 7.0g Protein 1 oz (28 g) Cheddar cheese 115.1 Calories \| 0.4g Carbs \| 9.6g Fat \| 6.8g Protein	Maple Pear Spinach & Ham Salad scaled to 1 salad 1 tsp Red wine vinegar 1 tbsp Olive oil 2 cup Spinach 1 oz Sliced ham 1/4 cup, sliced Red bell pepper 1/4 cup slices Cucumber 1/4 cup, slices Pears 1/2 tsp Maple syrups Cheddar cheese 28 g Cheddar cheese	Maple Pear Spinach & Ham Salad Toss spinach, cubed ham, green or red bell pepper, cucumber, and pear with vinegar, oil, and maple syrup.
Dinner 369.9 Calories \| 24.1g Carbs \| 22.5g Fat \| 26.4g Protein 1 serving Broiled sesame tofu 235.5 Calories \| 12.7g Carbs \| 13.2g Fat \| 21.5g Protein 1 serving Steamed Broccoli 134.3 Calories \| 11.3g Carbs \| 9.3g Fat \| 4.9g Protein	Broiled sesame tofu scaled to 1 serving 1/2 tbsp Soy sauce 3/8 tsp Vegetable oil 1/4 dash Pepper 1/2 cup chopped Carrots 1/2 cup Tofu 1/4 tsp Balsamic vinegar 1/4 large Scallions 1/16 tsp Sesame oil Steamed Broccoli scaled to 1 serving 3/8 lb Broccoli 3/4 tbsp Butter 1/8 tsp Lemon juice	Broiled sesame tofu Heat the broiler to high and arrange a rack in the top third of the oven. Cover a baking sheet with foil; set aside. Whisk the soy sauce, vegetable oil, and a pinch of pepper in a medium shallow bowl to combine. Dip the carrots and tofu pieces into the soy sauce mixture to coat (let the excess sauce drip off and back into the bowl), then lay the pieces on the baking sheet so they are not touching. Set the remaining sauce aside. Broil the carrots and tofu until browned on all sides, about 20 minutes total, turning the tofu every 5 minutes to brown on four sides and flipping the carrots after 10 minutes. Remove from the oven. Add the chopped scallion, vinegar, and sesame oil to the reserved sauce and stir to combine. Add the broiled carrots and tofu to the sauce and toss to coat. Serve. Steamed Broccoli Trim the broccoli into large florets. Place the broccoli in a steaming basket over boiling water; cover and steam for 3 minutes. Remove the lid for a moment, then cook, partially covered, until the stems are tender-firm, another 8-10 minutes. Remove to a platter; season with salt and pepper, the butter, and the lemon juice.

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