2140 Calorie
Gluten-Free diet and meal plan
Put your diet on autopilot
Eat This Much requires javascript to generate your diets. Please enable javascript and
reload the page, or use a browser that supports javascript.
Example 2140 calorie
gluten-free diet plan
Example 2140 Calorie Gluten-Free Meal Plan
169.5g Carbs
84.0g Fat
185.9g Protein
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.
|