2140 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 2140 calorie gluten-free diet plan

Example 2140 Calorie Gluten-Free Meal Plan

169.5g Carbs 84.0g Fat 185.9g Protein

Meal Summary	Ingredients	Directions
Breakfast 724.7 Calories \| 96.8g Carbs \| 16.8g Fat \| 53.7g Protein 2 cups Blueberry Shake 724.7 Calories \| 96.8g Carbs \| 16.8g Fat \| 53.7g Protein	Blueberry Shake scaled to 2 cups 1 cup Oatmeal 1 cup, frozen Blueberries, wild 1 cup Reduced fat milk 40 grams Whey protein powder 1 tbsp Peanut butter	Blueberry Shake NOTE: USE VANILLA PROTEIN. Put everything in your blender and mix on high until oatmeal is ground to consistency you like. Use 1 scoop of whatever protein powder you buy - this is the nutrient breakdown on my brand. Add flaxseed if you need to up your fat intake.
Lunch 730.3 Calories \| 63.9g Carbs \| 28.3g Fat \| 61.8g Protein 1 serving Tuna & White Bean Salad 360.7 Calories \| 43.2g Carbs \| 8.3g Fat \| 30.5g Protein 1 serving Yogurt & Banana chips 162.8 Calories \| 11.4g Carbs \| 2.8g Fat \| 23.2g Protein 1 serving Cauliflower and Tahini 206.8 Calories \| 9.3g Carbs \| 17.3g Fat \| 8.1g 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 Yogurt & Banana chips scaled to 1 serving 8 oz Nonfat greek yogurt 0.2 oz Banana chips Cauliflower and Tahini scaled to 1 serving 1 cup chopped, Cauliflower 2 Tbsp Sesame Tahini	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! Yogurt & Banana chips Chop up banana chips and mix into yogurt. Enjoy! Cauliflower and Tahini Chop the cauliflower lovingly, to retain some of the florets. Serve cauliflower pieces with tahini for dipping. Enjoy!
Dinner 670.2 Calories \| 8.9g Carbs \| 38.9g Fat \| 70.5g Protein 1 serving Bacon-Wrapped Trout with Rosemary 598.7 Calories \| 8.5g Carbs \| 34.1g Fat \| 64.2g Protein 1 serving Easy Hard-Boiled Eggs 71.5 Calories \| 0.4g Carbs \| 4.8g Fat \| 6.3g Protein	Bacon-Wrapped Trout with Rosemary scaled to 1 serving 3 strip Bacon 10 oz Trout 1/3 fruit without seeds Lemons 2 tbsp Rosemary Easy Hard-Boiled Eggs scaled to 1 serving 1 large Egg	Bacon-Wrapped Trout with Rosemary Preheat broiler. Put fish in a shallow baking pan (1 inch deep) or a large heavy ovenproof skillet, then pat dry and season cavity with salt and pepper. Put rosemary inside cavity and season outside of fish with salt and pepper, then wrap bacon slices around fish. Broil fish 5 to 7 inches from heat until skin of fish and bacon are crisp, about 5 minutes. Turn fish over gently with a spatula and broil 2 minutes more. Add lemon slices to pan in 1 layer alongside fish and continue to broil until fish is just cooked through and rest of bacon is crisp, 2 1/2 to 3 minutes more. Easy Hard-Boiled Eggs Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.

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