1030 Calorie
Gluten-Free diet and meal plan
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Example 1030 calorie
gluten-free diet plan
Sunday's Diet Plan
1058.7 Calories
106.8g Carbs
50.4g Fat
58.1g Protein
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
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
Pear Spinach 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
|
Pear Spinach Salad
scaled to 1 salad
Cheddar cheese
28
g
Cheddar cheese
|
Pear Spinach 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
Steamed Broccoli
scaled to 1 serving
|
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.
|