2850 Calorie Gluten Free Meal Plan
for Muscle Building and Weight Gain
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Gluten Free diet, carefully selecting foods free from gluten to cater to those with celiac disease or sensitivity, for a comfortable and healthful eating experience.
Whether you're looking to gain muscle, increase weight, or maintain your current physique, a 2850 calorie meal plan might be what you need to reach your goals. For those following a gluten-free diet, this calorie target can help you achieve your goals while avoiding gluten and ensuring you receive balanced nutrition. Our planner is designed to provide you with nutrient-dense meals that fuel your workouts, support recovery, and keep you on track.
Your Meal Plan
Breakfast
Chocolate PB & Banana Protein Shake 1 serving
Peach and Peanut Butter Snack 1 serving
Lunch
Peanut Butter Yogurt and Oats 1 serving
Dinner
Flat Bread Pizza 2 pizza
Green Bean Tuna Salad 1 serving
Complete Seven Day 2850 Calorie Gluten Free Meal Plan
Here's a sample Gluten Free meal plan with daily averages of 2845 Calories, 202g protein, 109g fat, and 296g carbs (244g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Plan Summary
- Total Days
- 7
- Average Calories
- 2845
- Average Carbs
- 296g
- Average Fat
- 109g
- Average Protein
- 202g
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Day 1
Breakfast
Spinach and Mushroom Breakfast Scramble 2
serving
Cheese-stuffed Prunes with Almonds 1
serving
Lunch
Tuna Salad 2
serving
Yogurt & Apricots 1
serving
Dinner
Pan-Seared Chicken with Herbed Potatoes ½
serving
Asparagus and Chickpea Salad 1 ½
serving
Snack
Day 2
Breakfast
High Protein Omelet 2
serving
Quick and Easy Home Fries ½
serving
Lunch
Sesame Tuna Salad 1
serving
Yogurt with Apricot and Grapefruit 1
serving
Dinner
Baked Pistachio Crusted Tilapia 1 ½
serving
Quick Hip Spinach 1
serving
Snack
Yogurt with Strawberries and Cashews 1
serving
Day 3
Breakfast
Smashed Avocado and Garbanzo Beans 2
serving
Lunch
- Tuna Salad 2
serving
- Yogurt & Apricots 1
serving
Dinner
Garlic Chicken ½
serving- Asparagus and Chickpea Salad 1 ½
serving
Snack
Mango Protein Shake 1
shake
Day 4
Breakfast
Cinnamon Protein Oats 1
serving
Apple Slice Sandwich 1
serving
Lunch
Avocado & White Bean Salad 1
serving
Protein-boosted Yogurt 1
serving
Dinner
- Baked Pistachio Crusted Tilapia 1 ½
serving
- Quick Hip Spinach 1
serving
Snack
- Yogurt with Strawberries and Cashews 1
serving
Day 5
Breakfast
- High Protein Omelet 2
serving
Baked Cinnamon Bananas 1
serving
Lunch
Paleo Avocado Tuna Salad 1
serving- Yogurt & Apricots 1
serving
Dinner
Super Simple Smoked Paprika Chicken ½
serving- Asparagus and Chickpea Salad 1 ½
serving
Snack
- Yogurt with Strawberries and Cashews 1
serving
Day 6
Breakfast
- Spinach and Mushroom Breakfast Scramble 2
serving
Apples and Almond Butter 1
apple
Lunch
- Sesame Tuna Salad 1
serving
- Yogurt with Apricot and Grapefruit 1
serving
Dinner
- Baked Pistachio Crusted Tilapia 1 ½
serving
- Quick Hip Spinach 1
serving
Snack
Day 7
Breakfast
Vanilla Protein Shake 1
serving
Protein Berry Crumble 1
serving
Lunch
- Paleo Avocado Tuna Salad 1
serving
- Yogurt & Apricots 1
serving
Dinner
Honey Balsamic Glazed Chicken ½
serving- Asparagus and Chickpea Salad 1 ½
serving
Snack
- Yogurt with Strawberries and Cashews 1
serving
Not following a specific diet? See the 2850 Calorie Meal Plan.
Browse Other 2850 Calorie Diet Plans
Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
Paleo Emulates ancient diet with whole foods, free of processed items and grains
Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more