2090 Calorie Gluten-Free diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 2090 calorie gluten-free diet plan

Example 2090 Calorie Gluten-Free Meal Plan

212.7g Carbs 85.0g Fat 122.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 683.5 Calories \| 54.2g Carbs \| 45.3g Fat \| 23.0g Protein 1 serving Berry Shake 450.3 Calories \| 24.5g Carbs \| 33.6g Fat \| 19.5g Protein 1 serving Morning Roasted Potatoes 233.2 Calories \| 29.8g Carbs \| 11.7g Fat \| 3.6g Protein	Berry Shake scaled to 1 serving 1/2 cup Coconut milk 16 grams Whey protein powder 1/3 cup, unthawed Blackberries, frozen 2 tbsp, whole Flaxseed 3/4 cup Water 1 tsp Honey Morning Roasted Potatoes scaled to 1 serving 1 Potato small Potato 1 tbsp Butter 1/2 tsp Rosemary 1/4 dash Salt 1/4 dash Pepper	Berry Shake Put everything in the blender and whiz it together. Morning Roasted Potatoes Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes. In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan. Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
Lunch 640.5 Calories \| 52.8g Carbs \| 19.9g Fat \| 63.0g Protein 1 serving Spicy Chicken Celery Sticks 341.7 Calories \| 11.3g Carbs \| 17.2g Fat \| 33.5g Protein 1 cup (151 g) Grapes 104.2 Calories \| 27.3g Carbs \| 0.2g Fat \| 1.1g Protein 1 serving Cottage Cheese & Honeydew Melon 194.6 Calories \| 14.2g Carbs \| 2.4g Fat \| 28.5g Protein	Spicy Chicken Celery Sticks scaled to 1 serving 1 can yields Canned chicken 2 tbsp Light mayonnaise 1/2 tsp Garlic powder 1/4 tsp Salt 3 stalks, large Celery 2 tbsp Pepper or hot sauce Grapes 151 g Grapes Cottage Cheese & Honeydew Melon scaled to 1 serving 1 cup, Cottage cheese 1/2 cup, balls Melons	Spicy Chicken Celery Sticks Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined. Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve. Cottage Cheese & Honeydew Melon Mix cottage cheese with melon balls and serve.
Dinner 726.4 Calories \| 105.7g Carbs \| 19.8g Fat \| 36.4g Protein 1 serving Penne Pasta with Cannellini Beans and Escarole 279.8 Calories \| 59.6g Carbs \| 1.5g Fat \| 9.2g Protein 1 serving Easy Fried Spinach 178.1 Calories \| 4.8g Carbs \| 17.4g Fat \| 3.1g Protein 1 serving Yogurt & Dried Mango 268.6 Calories \| 41.3g Carbs \| 0.9g Fat \| 24.1g Protein	Penne Pasta with Cannellini Beans and Escarole scaled to 1 serving 1/8 dash Salt 1/8 head Endive 1/8 can Tomatoes 1/8 dash Pepper 54 15/16 grams White beans 2 oz Pasta Easy Fried Spinach scaled to 1 serving 2/3 tbsp Vegetable oil 2/3 tbsp Butter 1/3 package Spinach 1 1/3 cloves, minced Garlic Yogurt & Dried Mango scaled to 1 serving 8 oz Nonfat greek yogurt 1 1/2 oz Mangos	Penne Pasta with Cannellini Beans and Escarole Chop the endive/escarole. Dice tomatoes. Bring a large pot of lightly salted water to a boil, and cook the penne pasta 8 to 10 minutes or until al dente; drain. In a skillet over medium heat, cook and stir the escarole, cannellini beans and liquid, and diced tomatoes with garlic and onion until heated through. Season with salt and pepper. Toss with the cooked pasta to serve. Easy Fried Spinach Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size. Yogurt & Dried Mango Chop up dried mango and mix into yogurt. Enjoy!

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