1530 Calorie
Gluten-Free diet and meal plan
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Example 1530 calorie
gluten-free diet plan
Example 1530 Calorie Gluten-Free Meal Plan
134.9g Carbs
74.5g Fat
71.4g Protein
Breakfast
418.5 Calories |
95.3g Carbs |
3.5g Fat |
9.6g Protein
1
cup
Oatmeal and raisins
259.4 Calories |
62.3g Carbs |
1.2g Fat |
6.2g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Oatmeal and raisins
scaled to 1 cup
1 cup
Water
1 tsp
Maple syrups
1/4 cup
Raisins
1/2 cup
Oatmeal
Natural granola with raisins
41
g
Natural granola with raisins
|
Oatmeal and raisins
Combine raisins with water and stir in the oatmeal. Microwave until cooked according to package directions, about 2 minutes.
Remove, add maple syrup, and eat.
|
Lunch
524.3 Calories |
29.5g Carbs |
44.3g Fat |
11.1g Protein
1
salad
Maple Pear Spinach & Ham Salad
202.7 Calories |
12.4g Carbs |
14.9g Fat |
7.0g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g 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
Avocados
1
fruit
Avocados
|
Maple Pear Spinach & Ham Salad
Toss spinach, cubed ham, green or red bell pepper, cucumber, and pear with vinegar, oil, and maple syrup.
|
Dinner
486.8 Calories |
10.0g Carbs |
26.6g Fat |
50.7g Protein
1
serving
Pork Medallions with Mustard-Caper Sauce
486.8 Calories |
10.0g Carbs |
26.6g Fat |
50.7g Protein
|
Pork Medallions with Mustard-Caper Sauce
scaled to 1 serving
1/2 dash
Salt
1 tbsp
Butter
1 tbsp
Dijon mustard
1 1/2 tbsp, drained
Capers
1/8 cup, whipped
Heavy whipping cream
1 cup
Chicken broth
1/2 lb
Pork tenderloin
1/2 dash
Pepper
4 tbsp chopped
Shallots
|
Pork Medallions with Mustard-Caper Sauce
If the tenderloin cuts are not an even thickness, use a rolling pin or mallet to flatten them to an even 1/2-inch thickness. Sprinkle with salt and pepper.
Melt butter in heavy large skillet over medium-high heat. Add the tenderloin medallions to the pan and saut them until browned and just cooked through, about 2 minutes per side. Remove the medallions from the pan to a plate while you make the sauce.
Add the shallots to the pan and cook for a minute, stirring. Add the cream and chicken broth. Increase heat to a boil and boil until the sauce has thickened a bit, about 3 to 5 minutes. Scrape up any browned bits from the bottom of the pan. Stir in the mustard and capers. Return the pork to the pan and simmer until the pork has reheated.
Season to taste with salt and pepper, as needed and then serve immediately.
|