2550 Calorie
Gluten-Free diet and meal plan
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Example 2550 calorie
gluten-free diet plan
Example 2550 Calorie Gluten-Free Meal Plan
252.6g Carbs
114.2g Fat
140.8g Protein
Breakfast
899.5 Calories |
99.5g Carbs |
47.4g Fat |
30.5g Protein
2
Quarter Yield
Blueberry Spinach Smoothie
478.6 Calories |
24.7g Carbs |
34.6g Fat |
22.3g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
|
Blueberry Spinach Smoothie
scaled to 2 Quarter Yield
1/2 cup, unthawed
Blueberries, frozen
1/2 cup
Spinach
4 oz
Nonfat greek yogurt
10 grams
Coconut meat
2 large yolk
Egg yolk
1 1/2 tbsp
Butter
1/2 cup
Water
1 tsp
Turmeric
1/4 tbsp
Cinnamon
Melons
1
melon, medium (about 5" dia)
Melons
Morning Roasted Potatoes
scaled to 1 serving
1 Potato small
Potato
1 tbsp
Butter
1/2 tsp
Rosemary
1/4 dash
Salt
1/4 dash
Pepper
|
Blueberry Spinach Smoothie
Blend all ingredients together until smooth.
Enjoy!
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
|
Lunch
825.0 Calories |
55.4g Carbs |
32.3g Fat |
79.2g Protein
2
serving
Coconut Protein Balls
445.1 Calories |
30.1g Carbs |
27.4g Fat |
21.8g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
|
Coconut Protein Balls
scaled to 2 serving
3/16 cup
Almond Flour
7/16 cup
Coconut meat
0 tsp
Honey
1/2 tbsp
Coconut oil
3/16 lemon yields
Lemon juice
3/16 tsp
Salt
3/16 tsp
Vanilla extract
2/3 scoop
Whey protein powder
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
|
Coconut Protein Balls
Put all ingredients (except a reserved 1 cup of coconut) into a food processor and blend until well combined.
Scoop out a heaping teaspoon of mixture at a time and roll into balls. Finish by rolling in reserved coconut to cover the ball.
Set in fridge for 1 hour to chill and set.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|
Dinner
812.7 Calories |
97.7g Carbs |
34.5g Fat |
31.1g Protein
1
serving
Greek Spaghetti
687.4 Calories |
85.9g Carbs |
26.5g Fat |
25.4g Protein
1
serving
Kale Chips
125.3 Calories |
11.7g Carbs |
8.0g Fat |
5.7g Protein
|
Greek Spaghetti
scaled to 1 serving
1 1/2 tbsp
Butter
4 oz
Spaghetti
1/8 tsp
Salt
1/4 tsp, ground
Oregano
1/4 cup, grated
Parmesan cheese
Kale Chips
scaled to 1 serving
2 cup, chopped
Kale
1/2 tbsp
Olive oil
1/8 tsp
Salt
|
Greek Spaghetti
Preheat oven to 250 degrees F (120 degrees C).
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
In a medium skillet over medium heat, melt butter with salt and cook until just brown. Remove from heat and toss with pasta, cheese and oregano. Pour into a 7x11 inch baking dish.
Bake in preheated oven 10 to 15 minutes, until hot and bubbly.
Kale Chips
Preheat oven to 350 degrees F.
Remove center ribs and stems from kale if present. Tear kale leaves into 3 to 4 inch pieces.
Toss kale leaves in olive oil and salt. Spread on baking sheet coated with cooking spray.
Bake for 12-15 minutes at 350 degrees F until browned around edges and crisp. Enjoy!
|