1300 Calorie
Gluten-Free diet and meal plan
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Example 1300 calorie
gluten-free diet plan
Example 1300 Calorie Gluten-Free Meal Plan
105.2g Carbs
69.5g Fat
68.8g Protein
Breakfast
393.5 Calories |
44.0g Carbs |
21.0g Fat |
14.2g Protein
1
serving
Banana Peanut Butter Chia Pudding
331.9 Calories |
28.6g Carbs |
20.9g Fat |
12.9g Protein
1
fruit
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Banana Peanut Butter Chia Pudding
scaled to 1 serving
1/2 medium
Banana
3/8 cup
Reduced fat milk
2 tbsp
Peanut butter
3/4 tbsp
Chia seeds
Oranges
1
fruit
Oranges
|
Banana Peanut Butter Chia Pudding
In a blender, puree the bananas, milk, and peanut butter.
Transfer the mixture to a medium bowl and stir in the chia seeds.
Cover with plastic wrap and chill in the refrigerator for 15 minutes.
Enjoy right away or chill for 4 hours or overnight. Stir the mixture before serving.
Store in an airtight container in the refrigerator for up to 1 week.
|
Lunch
453.4 Calories |
21.4g Carbs |
28.1g Fat |
37.4g Protein
1
serving
Spicy Tuna Salad
453.4 Calories |
21.4g Carbs |
28.1g Fat |
37.4g Protein
|
Spicy Tuna Salad
scaled to 1 serving
1 can
Tuna
10 olive
Olives
1/4 cup, chopped
Scallions
1/2 pepper
Jalapeno peppers
1 1/2 tbsp, drained
Capers
1/4 tsp
Cayenne pepper
3 1/4 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 head
Lettuce
1/2 fruit
Avocados
|
Spicy Tuna Salad
Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
|
Dinner
401.7 Calories |
39.9g Carbs |
20.4g Fat |
17.3g Protein
2
cups
Canned Vegetable Soup with Tofu
271.5 Calories |
33.3g Carbs |
8.8g Fat |
15.7g Protein
1
serving
Frizzled Cabbage
130.2 Calories |
6.6g Carbs |
11.6g Fat |
1.6g Protein
|
Canned Vegetable Soup with Tofu
scaled to 2 cups
1 can
Vegetarian vegetable soup
150 grams
Tofu
2 tbsp
Parsley
Frizzled Cabbage
scaled to 1 serving
1/8 head, medium
Cabbage
1 tbsp
Butter
|
Canned Vegetable Soup with Tofu
Prepare soup as directed on can. Cut tofu into 1/2 inch cubes. Add to soup and bring to a boil. Serve in a bowl. Sprinkle minced parsley. Serve with crackers if desired.
Frizzled Cabbage
Core and thinly slice the cabbage.
Melt the butter in a large skillet over medium heat.
When the butter is bubbling, add the cabbage.
Season with salt and pepper.
Stir occasionally and cook until the cabbage is mostly wilted, about 10 minutes.
Reduce the heat to medium-low and cook, stirring frequently, until the cabbage begins to caramelize, about 10 minutes.
Do not let the cabbage burn.
Taste, adjust seasoning, and serve immediately.
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