2480 Calorie
Gluten-Free diet and meal plan
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Example 2480 calorie
gluten-free diet plan
Example 2480 Calorie Gluten-Free Meal Plan
233.1g Carbs
104.0g Fat
161.1g Protein
Breakfast
812.4 Calories |
162.8g Carbs |
11.9g Fat |
26.4g Protein
1
bowl
Banana oatmeal
494.2 Calories |
96.8g Carbs |
7.4g Fat |
19.4g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
|
Banana oatmeal
scaled to 1 bowl
1 cup
Reduced fat milk
1 cup
Oatmeal
1 medium
Banana
Natural granola with raisins
82
g
Natural granola with raisins
|
Banana oatmeal
Put oatmeal and milk into a bowl. Eat raw or microwave for two minutes.
Slice the banana up and put it in the bowl, or put the banana in the bowl and chop it up with the spoon. Eat.
|
Lunch
852.6 Calories |
39.4g Carbs |
52.9g Fat |
54.3g Protein
1
serving
Cream Cheese Pickles
152.4 Calories |
8.6g Carbs |
9.9g Fat |
7.9g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
1
serving
Mustard Popcorn
260.6 Calories |
19.8g Carbs |
19.3g Fat |
3.9g Protein
|
Cream Cheese Pickles
scaled to 1 serving
1 large
Pickles
1/4 cup
Cream cheese
5/16 oz
Cured beef, thin-sliced beef
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
Mustard Popcorn
scaled to 1 serving
1 tbsp
Dijon mustard
3 cup
Popcorn
1 1/2 tbsp
Butter
|
Cream Cheese Pickles
Spread or pat cream cheese around each pickle. Wrap 2 sheets of meat around each pickle. Refrigerate pickles overnight, slice before serving.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
Mustard Popcorn
Air-pop popcorn. Carefully melt butter in microwave for a few seconds, then whisk into mustard. Pour over popcorn and toss well. Enjoy!
|
Dinner
801.9 Calories |
30.9g Carbs |
39.2g Fat |
80.4g Protein
2
fillet
7 minutes "Quick Broiled Salmon"
696.9 Calories |
3.9g Carbs |
38.8g Fat |
79.1g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
7 minutes "Quick Broiled Salmon"
scaled to 2 fillet
14 oz
Atlantic salmon
3 tbsp
Lemon juice
1 clove
Garlic
1 tbsp
Olive oil
Banana
1
medium (7" to 7-7/8" long)
Banana
|
7 minutes "Quick Broiled Salmon"
PREP:
Cut salmon in half (or buy two 1/2 fillets)
Preheat broiler on high and place an all stainless steel skillet or cast iron pan under the heat for about 10 minutes to get it very hot. Pan should be 5 to 7 inches from the heat source
While pan is heating, chop or press garlic and let sit for 5 minutes
Rub salmon with 2 tsp fresh lemon juice, salt, and pepper. (you can broil with skin on, just takes a minute or two longer. Skin peels off after cooking)
Using a hot pad, pull pan away from heat and place Salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes, depending on thickness. Test with a fork for done-ness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
Dress with olive oil, 1 tbsp lemon juice, garlic and salt and pepper to taste.
|