2470 Calorie
Gluten-Free diet and meal plan
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Example 2470 calorie
gluten-free diet plan
Example 2470 Calorie Gluten-Free Meal Plan
254.4g Carbs
88.8g Fat
165.8g Protein
Breakfast
865.7 Calories |
135.8g Carbs |
22.4g Fat |
44.7g Protein
2
serving
Apple Cinnamon Oatmeal Frittata
865.7 Calories |
135.8g Carbs |
22.4g Fat |
44.7g Protein
|
Apple Cinnamon Oatmeal Frittata
scaled to 2 serving
8 large
Egg white
1 cup
Oatmeal
8 ring
Apples, dried
2 tsp
Cinnamon
20 grams
Almonds
26 grams
Raisins
2 tsp
Vegetable oil
114 grams
Applesauce
|
Apple Cinnamon Oatmeal Frittata
Spray a shallow microwave-safe bowl with canola oil for 1 second.
Pour egg whites into the bowl. Stir in oats, dried apples, almonds, raisins and cinnamon.
Cover with plastic wraps, venting one side, and microwave on High for 3 to 4
minutes until egg whites are firm.
(Alternatively, this can be cooked on the stovetop in a skillet like a pancake.) Top with applesauce and serve.
|
Lunch
799.6 Calories |
29.9g Carbs |
31.6g Fat |
93.5g Protein
1
shake
Coconut Milk Protein Shake
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Coconut Milk Protein Shake
scaled to 1 shake
60 grams
Whey protein powder
1 cup
Pure Coconut Milk
2 tbsp
Cocoa
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|
Dinner
776.9 Calories |
88.7g Carbs |
34.8g Fat |
27.5g Protein
1
serving
Balsamic Salmon
298.3 Calories |
3.7g Carbs |
20.7g Fat |
22.7g Protein
2
cup
Yam Fries
478.6 Calories |
85.0g Carbs |
14.1g Fat |
4.8g Protein
|
Balsamic Salmon
scaled to 1 serving
1/2 dash
Salt
1 tbsp
Balsamic vinegar
1 tbsp
Olive oil
1/2 tbsp
Lemon juice
1/2 clove
Garlic
4 oz
Atlantic salmon
Yam Fries
scaled to 2 cup
2 cup, cubes
Yam
1 tsp
Salt
1 tsp
Pepper
1 tbsp
Olive oil
|
Balsamic Salmon
Combine olive oil, fresh garlic, lemon juice, balsamic vinegar, and salt in a small bowl.
Coat salmon fillet on both sides with mixture.
Broil salmon in oven 4" from broiler for 4-6 minutes or until the fish flakes. If the fish is over 1" thick, you may have to turn once halfway through the broiling.
Serve with extra balsamic vinegar to taste.
Yam Fries
Preheat Oven to 450 Degrees
Cut Yams into wedges or fry-shapes.
Put yams along with oil, salt, and pepper into bag and seal
Shake bag until yams are covered
Line baking sheet with yams (make sure they are evenly spaced and none are touching)
Bake for 15 minutes and then pull and and flip yams and bake for another 10 minutes
Let cool for 5 minutes and then enjoy.
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