2940 Calorie
Gluten-Free diet and meal plan
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Example 2940 calorie
gluten-free diet plan
Example 2940 Calorie Gluten-Free Meal Plan
305.7g Carbs
120.2g Fat
174.8g Protein
Breakfast
963.3 Calories |
205.0g Carbs |
4.1g Fat |
42.0g Protein
2
serving
Sunrise raisin oatmeal
594.3 Calories |
142.2g Carbs |
2.9g Fat |
13.5g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Sunrise raisin oatmeal
scaled to 2 serving
1 tsp
Cinnamon
1 medium
Banana
1/4 cup
Raisins
1 cup
Oatmeal
3 tsp
Sugar
1/2 cup
Orange juice
Nonfat yogurt
490
g
Nonfat yogurt
Apples
1
medium (3" dia)
Apples
|
Sunrise raisin oatmeal
Mash banana evenly on bottom of microwave safe dish. Sprinkle with raisins, sugar, and cinnamon.
Spread oats on top evenly. Pour juice all over. Apple juice can be used in place of orange juice.
Microwave for 2.5 minutes or until oatmeal is tender. Stir. Add water or milk until the oatmeal is the desired consistency. Microwave 30 more seconds or until warm.
|
Lunch
980.4 Calories |
39.5g Carbs |
81.3g Fat |
38.1g Protein
1
serving
Cream Cheese Pickles
152.4 Calories |
8.6g Carbs |
9.9g Fat |
7.9g Protein
1
cup, whole
(143 g)
Almonds
828.0 Calories |
30.8g Carbs |
71.4g Fat |
30.2g Protein
|
Cream Cheese Pickles
scaled to 1 serving
1 large
Pickles
1/4 cup
Cream cheese
5/16 oz
Cured beef, thin-sliced beef
Almonds
143
g
Almonds
|
Cream Cheese Pickles
Spread or pat cream cheese around each pickle. Wrap 2 sheets of meat around each pickle. Refrigerate pickles overnight, slice before serving.
|
Dinner
950.8 Calories |
61.3g Carbs |
34.7g Fat |
94.6g Protein
2
serving
Seared Salmon with Balsamic Glaze
750.9 Calories |
15.2g Carbs |
33.4g Fat |
90.2g Protein
2
cup
Tomato Soup
200.0 Calories |
46.1g Carbs |
1.3g Fat |
4.4g Protein
|
Seared Salmon with Balsamic Glaze
scaled to 2 serving
16 oz
Atlantic salmon
2 tbsp
Water
2 tsp packed
Brown sugar
3/4 tbsp
Lemon juice
1 tbsp
Balsamic vinegar
1 tsp
Vegetable oil
Tomato Soup
scaled to 2 cup
1 can
Tomato soup
1 cup
Water
|
Seared Salmon with Balsamic Glaze
Stir together vinegar, water, lemon juice, and brown sugar.
Pat salmon dry and season with salt and pepper.
Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking. Increase heat to high and sear salmon, skin sides up, until well browned, about 4 minutes. Turn fish over and sear until just cooked through, 3 to 4 minutes more.
Transfer salmon to plates and carefully add vinegar mixture to skillet (liquid will bubble vigorously and steam). Simmer, stirring, until thickened and reduced to about 1/3 cup, about 2 minutes.
Spoon glaze over salmon.
Tomato Soup
Mix together condensed soup and an equal volume of water (use the empty can to measure). Microwave for about 3 minutes, and then eat. If your diet permits, use milk instead of water for a creamier soup, just remember to track those calories :)
|