2700 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 2700 calorie gluten-free diet plan

Example 2700 Calorie Gluten-Free Meal Plan

180.8g Carbs 115.6g Fat 234.6g Protein

Meal Summary	Ingredients	Directions
Breakfast 918.8 Calories \| 128.2g Carbs \| 5.7g Fat \| 97.0g Protein 4 pancakes Protein oatmeal pancakes 918.8 Calories \| 128.2g Carbs \| 5.7g Fat \| 97.0g Protein	Protein oatmeal pancakes scaled to 4 pancakes 60 grams Whey protein powder 10 large Egg white 1/2 tsp Cinnamon 2 small Banana 100 grams Blueberries 1 cup Oatmeal	Protein oatmeal pancakes Put the following ingredients (in this order, if you have blender blades on the bottom) into a blender: Oats, Whey Protein Powder, Cinnamon, Egg Whites. Start heating up a medium to large size pan (10"-12") on medium-high heat. If you want, you can heat up two pans to cook both pancakes at the same time. Blend until mixture is roughly uniform. You will might have to scoop whey powder off the sides of the blender because it sticks with egg whites. If your pan is not non-stick, use your favorite no calorie non-stick spray or a little bit of oil on the heated pan, and pour the mixture onto the pan. These ingredients yield about 2 large pancakes, so use half of mixture for one. Notice, blended oats are still denser than other ingredients, so they might settle on the bottom. Mix them up before pouring again. When the sides of a pancake start to look dry and start to curl up a little, flip it over and let the other side cook. It should look lightly brown when cooked well. Also, while pancakes are cooking, slice up a banana into about 0.5" slices. When pancakes are done, put banana slices on one half of a pancakes, then spread blueberries on the same side, and fold a pancakes in half. Eat it like a taco!
Lunch 851.3 Calories \| 34.0g Carbs \| 54.7g Fat \| 58.2g Protein 1 salad Maple Pear Spinach & Ham Salad 202.7 Calories \| 12.4g Carbs \| 14.9g Fat \| 7.0g Protein 1 serving Peanut Butter & Celery 209.0 Calories \| 10.7g Carbs \| 16.2g Fat \| 8.6g Protein 1 serving Protein-boosted Yogurt 439.6 Calories \| 10.9g Carbs \| 23.7g Fat \| 42.6g Protein	Maple Pear Spinach & Ham Salad scaled to 1 salad 1 tsp Red wine vinegar 1 tbsp Olive oil 2 cup Spinach 1 oz Sliced ham 1/4 cup, sliced Red bell pepper 1/4 cup slices Cucumber 1/4 cup, slices Pears 1/2 tsp Maple syrups Peanut Butter & Celery scaled to 1 serving 2 tbsp Peanut butter 2 stalks, large Celery Protein-boosted Yogurt scaled to 1 serving 1 scoop Whey protein powder 8 oz Greek yogurt	Maple Pear Spinach & Ham Salad Toss spinach, cubed ham, green or red bell pepper, cucumber, and pear with vinegar, oil, and maple syrup. Peanut Butter & Celery Spread peanut butter on celery and enjoy! Protein-boosted Yogurt Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
Dinner 893.2 Calories \| 18.6g Carbs \| 55.2g Fat \| 79.4g Protein 2 serving Peppered steaks with blue cheese 703.9 Calories \| 6.1g Carbs \| 52.6g Fat \| 50.8g Protein 1 serving Cottage Cheese & Strawberries 189.3 Calories \| 12.5g Carbs \| 2.6g Fat \| 28.6g Protein	Peppered steaks with blue cheese scaled to 2 serving 1/2 lb Beef tenderloin 1/2 tsp Pepper 1/2 tbsp Olive oil 2 tbsp Beef broth or bouillon canned soup 1 1/2 cup diced Mushrooms 1/2 oz Blue cheese 1 tbsp Spinach Cottage Cheese & Strawberries scaled to 1 serving 1/2 cup, sliced Strawberries 1 cup, Cottage cheese	Peppered steaks with blue cheese Trim fat from steaks. Rub both sides of steaks with pepper. In a large skillet heat olive oil over medium-high heat. Add steaks; reduce heat to medium. Cook to desired doneness, turning once halfway through cooking time. Allow 7 to 9 minutes for medium rare (145 degrees F) to medium (160 degrees ). Transfer steaks to serving platter; keep warm. Add beef broth to skillet. Cook and stir until bubbly to loosen any browned bits in bottom of skillet. Add mushrooms; simmer, uncovered for 4 minutes. Spoon sauce over steaks to serve. Sprinkle with shaved cheese. If desired, garnish with fresh spinach leaves. One serving is 3 ounces cooked meat, 1/4 oz cheese, and 1/4 cup mushroom mixture Cottage Cheese & Strawberries Mix cottage cheese with sliced strawberries and serve.

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