2230 Calorie
Gluten-Free diet and meal plan
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Example 2230 calorie
gluten-free diet plan
Example 2230 Calorie Gluten-Free Meal Plan
227.6g Carbs
68.0g Fat
185.4g Protein
Breakfast
669.6 Calories |
69.5g Carbs |
19.8g Fat |
60.8g Protein
1
shake
Oatmeal Banana Peanut Butter Chocolate Shake
669.6 Calories |
69.5g Carbs |
19.8g Fat |
60.8g Protein
|
Oatmeal Banana Peanut Butter Chocolate Shake
scaled to 1 shake
60 grams
Whey protein powder
1 medium
Banana
1/2 cup
Rolled oats
2 tbsp
Peanut butter
2 cup
Water
|
Oatmeal Banana Peanut Butter Chocolate Shake
Put all ingredients into blender. Blend until smooth.
Use unsweetened almond milk (30 calories, 1g carbohydrate, 1g protein, 0g fat per cup) in place of water if you prefer a creamier shake.
|
Lunch
744.3 Calories |
58.0g Carbs |
40.5g Fat |
45.4g Protein
1
serving
Chicken and avocado salad
403.6 Calories |
12.0g Carbs |
25.0g Fat |
34.6g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
1
serving
Rice Cakes with Banana & Almond Butter
223.0 Calories |
33.4g Carbs |
9.5g Fat |
5.2g Protein
|
Chicken and avocado salad
scaled to 1 serving
1 can yields
Canned chicken
1/2 fruit
Avocados
2 sprigs
Fresh cilantro
0.2 lime yields
Lime juice
1 dash
Salt
4 leaf, large
Lettuce
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
Rice Cakes with Banana & Almond Butter
scaled to 1 serving
1 small
Banana
1 tbsp
Almond butter
1 cakes
Rice cakes
|
Chicken and avocado salad
Chop the cilantro, cut up avocado.
Combine the chicken, avocado, cilantro, lime, and salt. (use only a squeeze of lime juice, and salt to taste).
Arrange the bib leaves, and serve the chicken salad on top
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
Rice Cakes with Banana & Almond Butter
Peel banana and cut into rounds. Spread rice cake with almond butter and top with banana slices. Enjoy!
|
Dinner
767.0 Calories |
100.1g Carbs |
7.7g Fat |
79.2g Protein
1
bowl
Tuna Macaroni Goulash
332.5 Calories |
53.8g Carbs |
3.5g Fat |
24.9g Protein
2
serving
Spicy Yogurt Dip with Carrots
239.7 Calories |
32.8g Carbs |
1.5g Fat |
25.5g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
Tuna Macaroni Goulash
scaled to 1 bowl
1/2 cup spiral shaped
Macaroni
1/2 can
Corn
1/2 can
Tuna
Spicy Yogurt Dip with Carrots
scaled to 2 serving
2 tsp
Pepper or hot sauce
2 1/8 cup strips or slices
Carrots
8 oz
Nonfat greek yogurt
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
|
Tuna Macaroni Goulash
Cook macaroni as per directions on box.
Add drained tuna and corn.
Spicy Yogurt Dip with Carrots
Stir hot sauce into yogurt to combine. Enjoy with carrot strips.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
|