1420 Calorie
Gluten-Free diet and meal plan
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Example 1420 calorie
gluten-free diet plan
Example 1420 Calorie Gluten-Free Meal Plan
108.1g Carbs
69.3g Fat
98.5g Protein
Breakfast
474.8 Calories |
36.5g Carbs |
22.0g Fat |
37.8g Protein
1
serving
Banana Peanut Butter Chia Pudding
333.2 Calories |
27.8g Carbs |
21.1g Fat |
13.3g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g 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
Organic Chia Seeds
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Banana Peanut Butter Chia Pudding
In a blender, puree the banana, milk and peanut butter. Transfer mixture to a medium bowl and stir in the chia seeds. Cover with plastic wrap and chill in the refrigerator for 15 minutes and enjoy right away or can let chill for 4 hours or overnight. Stir the mixture before serving. Can be stored in an airtight container refrigerated for up to 1 week.
|
Lunch
478.4 Calories |
55.7g Carbs |
14.3g Fat |
36.1g Protein
1
serving
Tuna & White Bean Salad
360.7 Calories |
43.2g Carbs |
8.3g Fat |
30.5g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Tuna & White Bean Salad
scaled to 1 serving
3/4 cup
White beans
1/2 can
Tuna
1 stalk
Onions
1/2 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/4 tsp
Pepper
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
446.7 Calories |
15.9g Carbs |
33.0g Fat |
24.7g Protein
4
oz
Bachelor Steak
305.3 Calories |
6.5g Carbs |
22.1g Fat |
19.5g Protein
1
serving
Asparagus with Horseradish Butter
141.5 Calories |
9.4g Carbs |
10.9g Fat |
5.1g Protein
|
Bachelor Steak
scaled to 4 oz
4 oz
Beef chuck
1/8 can 12 fl oz
Cola
1/2 lemon yields
Lemon juice
Asparagus with Horseradish Butter
scaled to 1 serving
3/8 tbsp
Horseradish
3/4 tsp
Olive oil
1/2 lb
Asparagus
5/8 tbsp
Butter
|
Bachelor Steak
Acquire the cheapest cuts of meat from your local store then tenderize by stabbing repeated with a fork or mashing with a tenderizer
Squeeze lemon over the meat then season with salt and pepper, or whatever combo steak rub you have lazying around
Pour Cola into a large sauce pan until it is just barely deep enough to submerge the meat
Boil meat for approx 8-10 minutes or until it is cooked through.
Drain and enjoy
Note! there are actually less carbs than this recipes mentions, since a lot of the cola is drained off, the acidity is really what we're after for softening up the cheap meat. You can drink the cooking cola if you're really desperate for the carbs....
Asparagus with Horseradish Butter
PREPARATION: Trim asparagus and halve lengthwise. Soften butter.
Preheat oven to 450F with rack in middle.
Toss asparagus with oil and
1/4 teaspoon each of salt and pepper in a 4-sided sheet pan. Roast until just tender, about 10 minutes.
Mash together butter, horseradish, and 1/8 teaspoon salt. Toss asparagus with horseradish butter.
|