1350 Calorie
Gluten-Free diet and meal plan
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Example 1350 calorie
gluten-free diet plan
Example 1350 Calorie Gluten-Free Meal Plan
95.5g Carbs
79.6g Fat
74.9g Protein
Breakfast
410.3 Calories |
29.6g Carbs |
24.1g Fat |
22.6g Protein
1
Omlette
Asparagus and Cashew Omelet
329.8 Calories |
8.0g Carbs |
23.8g Fat |
22.1g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Asparagus and Cashew Omelet
scaled to 1 Omlette
1/2 oz
Cashew nuts
1 1/2 extra large
Egg
1/2 tbsp
Water
1/4 cup
Parmesan cheese
3/4 tsp
Parsley
1/4 dash
Salt
1/4 dash
Pepper
1/4 tsp
Olive oil
3/4 tsp
Butter
56 3/4 grams
Asparagus
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Asparagus and Cashew Omelet
Roast the cashews for a few minutes in a dry frying pan over medium heat to release the flavor. In a bowl, beat the eggs with the nuts, water, cheese and parsley. Season with salt and pepper to taste.
Warm the same pan over medium heat. Add the oil and butter. When the butter melts, pour in the egg mixture and cook, letting it sit until it is softly set but still moist. Add the asparagus tips and cook 4 to 5 minutes longer. Serve immediately.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
Lunch
524.7 Calories |
20.3g Carbs |
37.9g Fat |
31.0g Protein
1
serving
Curry Chicken Salad
203.1 Calories |
3.2g Carbs |
8.4g Fat |
26.9g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Curry Chicken Salad
scaled to 1 serving
3/16 tsp
Olive oil
1/2 breast
Chicken breast
1/2 stalks, large
Celery
1 1/3 tbsp
Light mayonnaise
1/3 tsp
Curry powder
Avocados
1
fruit
Avocados
|
Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
|
Dinner
409.7 Calories |
45.6g Carbs |
17.6g Fat |
21.3g Protein
1
serving
Creamy Vegan Bean & Eggplant Casserole
294.6 Calories |
45.2g Carbs |
8.0g Fat |
14.4g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
Creamy Vegan Bean & Eggplant Casserole
scaled to 1 serving
1/4 eggplant, peeled
Eggplant
3/8 cup
White beans
3/8 cup
Chickpeas
1/4 tsp
Chili powder
3/8 tsp
Paprika
3/4 tsp
Tomato paste
1/2 can
Tomatoes
3/4 tsp
Sesame butter
3/4 tsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Cheddar cheese
28
g
Cheddar cheese
|
Creamy Vegan Bean & Eggplant Casserole
Chop the eggplant into cubes about 1/4 inch in diameter. Saute in a large frying pan over a medium heat with a little olive oil for a few minutes until it starts to turn golden brown. Add the beans and the spices and mix so everything is evenly coated.
Add the tomato paste, chopped tomatoes and tahini, stir and simmer for 5-7 minutes until everything is completely heated through. Taste and season with salt and pepper. Serve with rice or baked potatoes and top with some freshly chopped parsley.
|