2180 Calorie
Gluten-Free diet and meal plan
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Example 2180 calorie
gluten-free diet plan
Example 2180 Calorie Gluten-Free Meal Plan
156.6g Carbs
122.6g Fat
131.4g Protein
Breakfast
686.9 Calories |
58.2g Carbs |
38.4g Fat |
32.5g Protein
1
omelet
Goat cheese and herb omelet
461.7 Calories |
2.9g Carbs |
36.6g Fat |
28.5g Protein
2
cup, whole
(288 g)
Strawberries
92.2 Calories |
22.1g Carbs |
0.9g Fat |
1.9g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Goat cheese and herb omelet
scaled to 1 omelet
1 oz
Goat cheese
0.8 tsp
Parsley
1/2 tsp chopped
Chives
1/2 tsp
Chervil
3 extra large
Egg
2 tbsp
Reduced fat milk
1 dash
Salt
1 tbsp
Butter
Strawberries
288
g
Strawberries
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
Goat cheese and herb omelet
Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine.
Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate.
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes.
Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
Fruit Salad
|
Lunch
794.9 Calories |
55.3g Carbs |
29.8g Fat |
75.3g Protein
1
shake
Mango Protein Shake
355.3 Calories |
44.3g Carbs |
6.1g Fat |
32.8g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Mango Protein Shake
scaled to 1 shake
1/2 cup, sliced
Mangos
1 cup
Reduced fat milk
1 tbsp
Honey
30 grams
Whey protein powder
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|
Dinner
703.1 Calories |
43.2g Carbs |
54.5g Fat |
23.6g Protein
1
serving
Easy Avocado with Shrimp
383.5 Calories |
18.4g Carbs |
30.3g Fat |
15.6g Protein
2
serving
Bev's Sauteed Yellow Squash
319.5 Calories |
24.8g Carbs |
24.2g Fat |
8.0g Protein
|
Easy Avocado with Shrimp
scaled to 1 serving
3 oz
Shrimp
1 wedge yields
Lemon juice
1 dash
Pepper
1 dash
Salt
1 fruit
Avocados
Bev's Sauteed Yellow Squash
scaled to 2 serving
3 medium
Squash
1 tbsp
Butter
1/2 medium
Onions
|
Easy Avocado with Shrimp
Bring a pot of water to boil over high heat. Boil shrimp until pink and opaque, 2-4 minutes. Drain, and run under cold water in a colander to stop cooking. Peel shrimp if shelled and roughly chop into pieces.
Cut avocado in half and remove pit. Scoop out insides of avocado and chop into cubes. Stir avocado and shrimp together, then stuff back into avocado shells. Top with a squeeze of lemon, and a dash of salt and pepper. Serve.
Bev's Sauteed Yellow Squash
Dice onions and slice squash.
Melt butter in large skillet. Add onion and cook just till tender.
Add yellow squash and continue cooking over medium heat, stirring until squash begins to soften.
Cover and continue cooking over low heat until nice and tender (usually about 20-25 minutes).
I add lots of salt and pepper.
|