2620 Calorie Gluten-Free diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 2620 calorie gluten-free diet plan

Example 2620 Calorie Gluten-Free Meal Plan

253.6g Carbs 85.0g Fat 222.0g Protein

Meal Summary	Ingredients	Directions
Breakfast 895.6 Calories \| 37.6g Carbs \| 51.3g Fat \| 68.4g Protein 2 omelet Eggs, Cheese, Turkey Sausage Omelet 736.5 Calories \| 4.6g Carbs \| 49.0g Fat \| 64.9g Protein 1/2 cup (41 g) Natural granola with raisins 159.1 Calories \| 33.0g Carbs \| 2.3g Fat \| 3.5g Protein	Eggs, Cheese, Turkey Sausage Omelet scaled to 2 omelet 2 large Egg 6 large Egg white 2 slice Cheddar cheese 3 15/16 oz, 1 link Turkey sausage Natural granola with raisins 41 g Natural granola with raisins	Eggs, Cheese, Turkey Sausage Omelet Mix 1 whole egg and 3 egg whites and place into hot pan. Heat turkey sausage in microwave and cut into cubes. Once egg has formed into a "pancake" place turkey sausage and cheese in the middle and fold egg over.
Lunch 844.0 Calories \| 73.9g Carbs \| 16.0g Fat \| 100.3g Protein 1 sandwich Barbecue tuna sandwich 360.0 Calories \| 44.6g Carbs \| 4.4g Fat \| 36.2g Protein 2 cup Basic protein shake 484.0 Calories \| 29.4g Carbs \| 11.6g Fat \| 64.1g Protein	Barbecue tuna sandwich scaled to 1 sandwich 1 roll Hamburger bun 1 can Tuna 4 tbsp Barbecue sauce Basic protein shake scaled to 2 cup 60 grams Whey protein powder 2 cup Reduced fat milk	Barbecue tuna sandwich Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well. Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich. Basic protein shake Add whey to milk, stir until no chunks of whey are left in the milk.
Dinner 903.4 Calories \| 142.1g Carbs \| 17.8g Fat \| 53.4g Protein 1 serving Sautéed Chickpeas with Broccoli and Parmesan 300.2 Calories \| 38.6g Carbs \| 11.4g Fat \| 16.1g Protein 2 serving Quinoa 312.8 Calories \| 54.5g Carbs \| 5.2g Fat \| 12.0g Protein 1 serving Yogurt & Apricots 290.4 Calories \| 48.9g Carbs \| 1.2g Fat \| 25.3g Protein	Sautéed Chickpeas with Broccoli and Parmesan scaled to 1 serving 1/2 tbsp Olive oil 1/4 small Onions 1 clove Garlic 1/4 tsp Salt 1/4 dash Pepper 3/8 bunch Broccoli 2 5/8 oz Chickpeas 1 5/16 tbsp Vegetable Broth 1/16 tsp Cayenne pepper 1 1/3 tbsp Parmesan cheese Quinoa scaled to 2 serving 1/2 cup Quinoa 3/8 tsp Salt Yogurt & Apricots scaled to 1 serving 8 oz Nonfat greek yogurt 1/2 cup, halves Apricots, dried	Sautéed Chickpeas with Broccoli and Parmesan Thinly sliced 1 small onion and 4 cloves of garlic. In a large skillet (preferably one with a lid), warm olive oil over medium heat until hot. Carefully add onion, garlic and salt, and sauté, stirring often, until onion becomes transparent and garlic just begins to turn golden brown, 4 to 5 minutes. Toss in broccoli; sauté for 3 minutes. Add chickpeas, broth and red pepper. Stir once, cover and cook for 3 minutes more, just to heat through and finish cooking broccoli. Uncover, season with pepper, sprinkle with Parmesan and serve. Quinoa Rinse quinoa well in a strainer and drain. Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered. When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy. Yogurt & Apricots Chop dried apricots into pieces and mix into yogurt. Enjoy!

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