820 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 820 calorie gluten-free diet plan

Example 820 Calorie Gluten-Free Meal Plan

64.0g Carbs 47.3g Fat 48.8g Protein

Meal Summary	Ingredients	Directions
Breakfast 276.9 Calories \| 26.5g Carbs \| 14.9g Fat \| 15.1g Protein 1 serving Tofu Scramble 192.5 Calories \| 5.0g Carbs \| 14.4g Fat \| 14.0g Protein 1 cup (148 g) Blueberries 84.4 Calories \| 21.4g Carbs \| 0.5g Fat \| 1.1g Protein	Tofu Scramble scaled to 1 serving 1/2 block Tofu 1/2 tbsp Vegetable oil 1/2 tsp Onion powder 1/2 tbsp Dijon mustard 1/4 tsp Turmeric 1/4 tsp Salt 1/2 tbsp Reduced fat milk 1/2 dash Pepper Blueberries 148 g Blueberries	Tofu Scramble Heat the oil in a frying pan. Crumble tofu into chunks and add to the pan. Cook for about three minutes on medium. Mix in the remaining ingredients EXCEPT for the milk. Reduce heat to low and cook another five minutes or until the tofu appears to firm up. This will vary based on the brand of tofu and could take up to ten minutes. Mix in the milk and let the mixture heat for a few more minutes until the milk has been absorbed. Serve. You could add any vegetables you like to this base (bell peppers, onions, squash, etc.)
Lunch 295.9 Calories \| 23.5g Carbs \| 20.3g Fat \| 10.9g Protein 1 serving Spinach salad 175.3 Calories \| 10.8g Carbs \| 14.2g Fat \| 5.3g Protein 1 serving Radishes with Hummus 120.7 Calories \| 12.7g Carbs \| 6.0g Fat \| 5.6g Protein	Spinach salad scaled to 1 serving 5 cup Spinach 2 large Scallions 1/2 lemon yields Lemon juice 1 tbsp Olive oil 1 dash Pepper Radishes with Hummus scaled to 1 serving 1 cup slices Radishes 1/4 cup Hummus	Spinach salad Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions. Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve. Radishes with Hummus Cut radishes into rounds and eat with hummus.
Dinner 260.1 Calories \| 13.9g Carbs \| 12.2g Fat \| 22.8g Protein 1 serving Fisherman's Quick Fish 260.1 Calories \| 13.9g Carbs \| 12.2g Fat \| 22.8g Protein	Fisherman's Quick Fish scaled to 1 serving 4 oz Cod 1/4 cup Italian dressing 1/16 cup, shredded Cheddar cheese 1/2 oz Potato chips	Fisherman's Quick Fish Preheat oven to 500 degrees F (260 degrees C). Coat a 9x13 inch baking dish with non-stick cooking spray. In a medium bowl, marinate the fish fillets in the salad dressing for a few minutes. Toss the shredded cheese and crushed chips together. Place the marinated fish fillets in the prepared baking dish and top with the cheese/chip mixture. Discard the leftover marinade. Bake, uncovered in the preheated oven for 8 to 10 minutes or until the fish can be flaked with a fork.

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