2930 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 2930 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
Yogurt with Apricot and Grapefruit 1 serving
Lunch
Tropical Green Protein Smoothie 2 smoothie
Avocado and Veggie Salad 1 serving
Dinner
Herb and Lemon Fish 2 servings
Peppers Cucumber & Avocado Salad 1 serving
Complete Seven Day 2930 Calorie Gluten Free Meal Plan
Here's a sample Gluten Free meal plan with daily averages of 2930 Calories, 196g protein, 118g fat, and 305g carbs (257g 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
- 2930
- Average Carbs
- 305g
- Average Fat
- 118g
- Average Proteins
- 196g
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Day 1
Breakfast
Pumpkin Pecan Oatmeal 1
serving
Bacon 2
strips
Lunch
Protein Yogurt and Blueberries 1
serving
Apples and Almond Butter 1
apple
Dinner
Fruit & Fiber Chicken Salad 1
serving
Edamame Sesame Bowl 1 ½
serving
Snack
Peach Protein Smoothie 1
shake
Day 2
Breakfast
Red Eye Protein Parfait 1
serving
Fruit Salad ½
serving
Lunch
Peanut Butter & Celery ½
serving
Dinner
Spaghetti with Onion and Mushroom 1
serving
Quick and Easy Low Carb Caprese Salad 1 ½
serving
Snack
Day 3
Breakfast
- Pumpkin Pecan Oatmeal 1
serving
- Bacon 2
strips
Lunch
Almonds and Blueberries Yogurt Snack 2
serving
Dinner
Salmon Penne 2
serving
Bean Sprout and Spinach Salad 1 ½
serving
Snack
Greek Yogurt and Berry Parfait 1
serving
Day 4
Breakfast
Peanut Butter Protein Oats 2
serving
Lunch
Peach and Blueberry Parfait 1 ½
serving
Ants on a Log ½
serving
Dinner
Summer Pasta ½
serving
Green Bean Healthy Tuna Salad 4 ½
serving
Snack
Day 5
Breakfast
Cinnamon Protein Oats 2
serving
Lunch
Brie and Celery 1
serving
Dinner
- Salmon Penne 2
serving
- Bean Sprout and Spinach Salad 1
serving
Snack
Day 6
Breakfast
- Cinnamon Protein Oats 2
serving
Lunch
- Red Eye Protein Parfait 1
serving
Brie cheese on bread 1
serving
Dinner
- Fruit & Fiber Chicken Salad 1
serving
- Edamame Sesame Bowl 1 ½
serving
Snack
Day 7
Breakfast
- Pumpkin Pecan Oatmeal 1
serving
- Bacon 1
strips
Lunch
- Greek Yogurt and Berry Parfait 2
serving
Curry Spinach Salad ½
serving
Dinner
- Spaghetti with Onion and Mushroom ½
serving
- Green Bean Healthy Tuna Salad 4 ½
serving
Snack
Browse Other 2930 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