2170 Calorie
Gluten-Free diet and meal plan
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Example 2170 calorie
gluten-free diet plan
Example 2170 Calorie Gluten-Free Meal Plan
172.9g Carbs
95.7g Fat
178.5g Protein
Breakfast
716.9 Calories |
95.6g Carbs |
18.7g Fat |
50.7g Protein
1
shake
Banana oatmeal smoothie
716.9 Calories |
95.6g Carbs |
18.7g Fat |
50.7g Protein
|
Banana oatmeal smoothie
scaled to 1 shake
1/2 medium
Banana
1 1/2 cup
Reduced fat milk
1 cup
Oatmeal
1 tbsp
Peanut butter
1 scoop
Whey protein powder
|
Banana oatmeal smoothie
Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
|
Lunch
798.2 Calories |
39.3g Carbs |
50.4g Fat |
56.5g Protein
1
serving
Cucumber Avocado Salad with Tuna
447.4 Calories |
25.9g Carbs |
25.2g Fat |
37.2g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g Protein
1
serving
Radishes with Hummus
120.7 Calories |
12.7g Carbs |
6.0g Fat |
5.6g Protein
|
Cucumber Avocado Salad with Tuna
scaled to 1 serving
1 fruit
Avocados
2 tsp
Lime juice
1 cucumber
Cucumber
1/2 cup
Fresh cilantro
1/4 cup chopped
Onions
1 can
Tuna
1 dash
Salt
1 dash
Pepper
2 tsp
Light mayonnaise
Cheddar cheese
57
g
Cheddar cheese
Radishes with Hummus
scaled to 1 serving
1 cup slices
Radishes
1/4 cup
Hummus
|
Cucumber Avocado Salad with Tuna
Dice the avocado into 1/2 inch pieces, put in a bowl large enough to hold the whole salad, and toss with one tablespoon of the lime juice.
Peel strips from the cucumber if desired, then cut into fourths lengthwise and slice into bite-sized pieces. Chop the cilantro and thinly slice the green onion. Whisk together the mayo and the rest of the lime juice to make the dressing.
Add the chopped cucumbers, chopped cilantro, and sliced green onions to the avocado and gently combine. Add the dressing and stir just enough to combine. Drain the water from the tuna and use a fork to partly break apart the tuna into chunks. Stir tuna into the salad and GENTLY combine (don't over-stir; you want tuna to remain chunky.) Season to taste with salt and pepper and serve.
Radishes with Hummus
Cut radishes into rounds and eat with hummus.
|
Dinner
673.6 Calories |
38.0g Carbs |
26.7g Fat |
71.3g Protein
1
serving
Chicken Salad on Apple Slices
476.6 Calories |
32.3g Carbs |
9.3g Fat |
65.0g Protein
1
serving
Asparagus Parmesan
197.0 Calories |
5.6g Carbs |
17.4g Fat |
6.3g Protein
|
Chicken Salad on Apple Slices
scaled to 1 serving
1 breast
Chicken breast
1/2 tsp
Olive oil
1/8 cup
Cranberries
1/8 cup chopped
Celery
4 oz
Nonfat greek yogurt
1/2 large
Apples
Asparagus Parmesan
scaled to 1 serving
0.6 tsp
Butter
0.8 tbsp
Olive oil
0.2 lb
Asparagus
3 tbsp
Parmesan cheese
0.2 dash
Salt
0.2 dash
Pepper
|
Chicken Salad on Apple Slices
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Combine chopped, cooked chicken breast with chopped celery, cranberries, and yogurt. Slice apples into thin slices and serve with chicken salad.
Asparagus Parmesan
Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper.
|