2780 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 2780 calorie gluten-free diet plan

Example 2780 Calorie Gluten-Free Meal Plan

226.2g Carbs 132.2g Fat 182.4g Protein

Meal Summary	Ingredients	Directions
Breakfast 947.4 Calories \| 86.9g Carbs \| 37.6g Fat \| 67.2g Protein 2 omelette Omelette with goat cheese and bacon 485.3 Calories \| 4.2g Carbs \| 35.7g Fat \| 34.5g Protein 2 cup (8 fl oz) (490 g) Nonfat yogurt 274.4 Calories \| 37.6g Carbs \| 0.9g Fat \| 28.1g Protein 1 melon, medium (about 5" dia) (552 g) Melons 187.7 Calories \| 45.0g Carbs \| 1.0g Fat \| 4.6g Protein	Omelette with goat cheese and bacon scaled to 2 omelette 4 large Egg 20 grams Goat cheese 2 strip Bacon 2 tbsp chopped Onions 4 sprig Dill 2 dash Salt 2 dash Pepper Nonfat yogurt 490 g Nonfat yogurt Melons 1 melon, medium (about 5" dia) Melons	Omelette with goat cheese and bacon You will need a bowl, a frying pan, a whisk (or a fork will do just fine), a knife and a wooden/silicone spatula. Beat the eggs with a pinch of salt and pepper (or to taste). Cut the bacon in small (as tiny as you want them, really) pieces, grate the cheese, mince the onion. Instead of the onion one can choose to use chives (those will be chopped in larger pieces and added as late as possible in the process). You can forgo the onion altogether, though it does give the omelette a very special flavor, even if the quantity is very small. I also recommend using fresh dill (the dried one doesn't work quite as well) - 1 or 2 sprigs lightly chopped. Place the pan over high heat and let it get a bit warmed up, but not too hot, them put the bacon in. If there is some fat into the bacon it will be perfect for greasing the pan, such as no other grease is needed. When the bacon starts sizzling pour the beaten eggs over them, moving the pan in such a way that the mixture covers the whole surface. Turn down the heat so that the omelette doesn't cook too fast or even get burnt. When the edges of the omelette start to slightly harden it's time to pour the cheese and onions over the eggs spreading them evenly over 3/4 of the omelette in a thin layer (not quite to the edges, as we will fold it and don't want it to leak out). The cheese and onions will now melt and cook into the omelette. When everything is almost hardened into the omelette it's time to add the dill and the chives, if you substituted the onion with them. Now you can use the spatula to fold the omelette in half and let it cook a bit more on it's side, them turn it over, or even fold it again until the mixture of eggs have cooked properly (the omelette has hardened enough and holds together, but isn't burned on any side). Works well with a few cherry tomatoes as a side dish. Bon appetit!
Lunch 902.6 Calories \| 93.4g Carbs \| 34.7g Fat \| 68.0g Protein 2 serving Tuna Salad 471.6 Calories \| 19.2g Carbs \| 31.2g Fat \| 36.3g Protein 1 serving Cottage Cheese & Raspberries 194.7 Calories \| 13.5g Carbs \| 2.7g Fat \| 28.8g Protein 1 serving Banana Pineapple "Ice Cream" 236.3 Calories \| 60.7g Carbs \| 0.8g Fat \| 2.9g Protein	Tuna Salad scaled to 2 serving 1 can Tuna 1 fruit Avocados 1 tbsp Lemon juice 1/4 cup chopped Onions Cottage Cheese & Raspberries scaled to 1 serving 1 cup, Cottage cheese 1/2 cup Raspberries Banana Pineapple "Ice Cream" scaled to 1 serving 2 medium Banana 1/3 cup, crushed, sliced, or chunks Pineapple	Tuna Salad Mix and mash all ingredients, then add salt, pepper, and garlic powder to your preference. Cottage Cheese & Raspberries Combine cottage cheese and raspberries; serve. Banana Pineapple "Ice Cream" Freeze banana and pineapple chunks ahead of time. When ready to make, blend chopped frozen banana and frozen pineapple chunks in blender or food processor until smooth and creamy. Serve immediately.
Dinner 916.6 Calories \| 45.9g Carbs \| 59.8g Fat \| 47.2g Protein 1 serving Rosemary Crusted Lamb Chops 574.0 Calories \| 1.0g Carbs \| 45.3g Fat \| 38.8g Protein 1 serving Broccoli Spaghetti Soup 342.6 Calories \| 44.9g Carbs \| 14.5g Fat \| 8.5g Protein	Rosemary Crusted Lamb Chops scaled to 1 serving 1/3 cloves, minced Garlic 2/3 tbsp Rosemary 1/3 tsp Pepper 1 1/3 tbsp Olive oil 2/3 tsp Salt 151 1/3 grams Lamb, separable lean and fat Broccoli Spaghetti Soup scaled to 1 serving 2 oz Spaghetti 1/4 dash Salt 1 tbsp Olive oil 1/4 stalk Broccoli 1/4 dash Pepper	Rosemary Crusted Lamb Chops Before you start, decide if you want your lamb chops rare or medium. If you want your lamb chops rare in the center, you can cook them entirely on the stove top. If you want them a bit more cooked, and you have double rib chops (2 ribs per piece of meat, each piece of meat about 1/4 of a pound), you will want to finish them in the oven, so preheat to 400 degrees Fahrenheit.You can also cover the pan and remove from the heat and just let sit for a few minutes. In a small bowl, mix the rosemary, salt, pepper, garlic, and 2 tablespoons of the olive oil together. Coat the lamb chops with the mixture, massaging it into the meat with your fingers. If you are working with double rib chops, cover and let stand at room temperature for 30 to 45 minutes. (If you are working with single rib chops, and you want the result to be rare, let the chops sit in the rub in the refrigerator, do not let come to room temp or the thin ribs will easily overcook when you sear them in the next step.) Heat the remaining 2 tablespoons olive oil in an oven-safe saute pan over high heat. When the oil is shimmering hot, sear the lamb chops on all sides, about 2 to 3 minutes per side. (If you are working with single rib chops, sear only on two sides, and only a minute or so on each side if you want the result to be rare or medium rare.) At this point, if you want your lamb chops rare, they are likely cooked enough. Remove them from the pan, cover them with foil and let sit for 5 to 10 minutes before serving. If you would like your chops more cooked, you can put them in a 400F oven for 3 to 5 minutes, or keep them in the hot pan, remove from heat, and cover the pan for a few minutes. Then remove from the pan to a plate or cutting board, cover with foil and let rest 5 to 10 minutes before serving. Broccoli Spaghetti Soup Chop broccoli. Bring a large pot of water to a boil. Stir in broccoli and salt and cook until just tender. Break up spaghetti and stir into the pot. Cook 8 to 10 minutes more, until pasta is al dente. Serve in bowls topped with 1 tablespoon of olive (each bowl) and some freshly ground pepper.

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