2600 Calorie
Gluten-Free diet and meal plan
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Example 2600 calorie
gluten-free diet plan
Example 2600 Calorie Gluten-Free Meal Plan
184.5g Carbs
117.2g Fat
197.0g Protein
Breakfast
879.2 Calories |
103.7g Carbs |
39.6g Fat |
37.4g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
|
Simple Spinach Scramble
scaled to 2 serving
4 tsp
Olive oil
2 cup
Spinach
1/2 cup, chopped
Onions
4 ring
Red bell pepper
4 large
Egg
2 dash
Salt
2 dash
Pepper
Melons
2
melon, medium (about 5" dia)
Melons
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
831.2 Calories |
64.5g Carbs |
32.6g Fat |
75.4g Protein
2
serving
Veggie Nori Roll
304.8 Calories |
29.1g Carbs |
17.3g Fat |
14.1g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
|
Veggie Nori Roll
scaled to 2 serving
4 tbsp
Hummus
1/2 cup
Alfalfa sprouts
1/2 cup strips or slices
Carrots
1/2 cup slices
Cucumber
2 sheets
Seaweed
1/2 cup, sliced
Avocados
2 tbsp
Nutritional Yeast
2 dash
Salt
PBJ Cottage Cheese
scaled to 2 serving
4 tsp
Strawberry jam
4 tsp
Peanut butter
2 cup,
Cottage cheese
|
Veggie Nori Roll
Cut cucumbers, carrots and avocado into thin slices.
Place seaweed sheet on a work surface. Spread the hummus in a thin layer over the sheet. Layer the spouts, carrots, cucumber, and avocado on top of the bottom one-third of the sheet. Sprinkle with nutritional yeast and salt to taste.
Gently but firmly, roll the edge closest to you toward the center of the wrap, carefully rolling a sushi-like roll. (A sushi mat makes this easier.) Slice roll with a sharp knife and serve immediately.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|
Dinner
824.5 Calories |
16.4g Carbs |
45.0g Fat |
84.2g Protein
2
serving
Summer Shrimp
385.0 Calories |
5.4g Carbs |
21.4g Fat |
41.6g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Summer Shrimp
scaled to 2 serving
1/3 tsp
Paprika
1/16 tsp
Pepper
1 1/3 tbsp, chopped
Basil
3/16 tsp
Salt
1/3 cloves, minced
Garlic
1 3/8 tbsp
Lemon juice
1 1/3 tbsp
Olive oil
1/3 tsp
Cayenne pepper
10 2/3 oz
Shrimp
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Summer Shrimp
Heat the oil in a large skillet over high heat; cook and stir the garlic in the oil until fragrant.
Sprinkle the red pepper flakes and paprika into the oil.
Add the shrimp and toss to coat.
Pour the lemon juice over the shrimp; allow to cook until the shrimp are bright pink on the outside and the meat is no longer transparent in the center, 1 to 2 minutes more.
Reduce heat to medium-low; add the basil and toss lightly.
Season with salt and pepper to serve.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|