2770 Calorie
Gluten-Free diet and meal plan
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Example 2770 calorie
gluten-free diet plan
Example 2770 Calorie Gluten-Free Meal Plan
212.4g Carbs
103.5g Fat
230.6g Protein
Breakfast
815.2 Calories |
90.7g Carbs |
41.1g Fat |
28.7g Protein
1
plate
Spicy Fried Eggs
525.9 Calories |
40.2g Carbs |
31.0g Fat |
24.7g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g Protein
|
Spicy Fried Eggs
scaled to 1 plate
3 large
Egg
3 tortilla
Tortillas
1 tbsp
Chili powder
1 tbsp
Olive oil
3 tbsp
Salsa
Apples
2
medium (3" dia)
Apples
Bacon
scaled to 2 strips
2 strip
Bacon
|
Spicy Fried Eggs
Heat oil over medium/low heat in a non stick pan.
Add chili powder to oil and fry eggs.
Heat tortillas in preferred manner
Stack tortillas on a plate and top with fried eggs.
Heat salsa in the egg pan and pour over eggs.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
|
Lunch
876.9 Calories |
56.9g Carbs |
43.8g Fat |
71.9g Protein
2
serving
Spinach salad
350.5 Calories |
21.6g Carbs |
28.5g Fat |
10.6g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
|
Spinach salad
scaled to 2 serving
10 cup
Spinach
4 large
Scallions
1 lemon yields
Lemon juice
2 tbsp
Olive oil
2 dash
Pepper
PBJ Cottage Cheese
scaled to 2 serving
4 tsp
Strawberry jam
4 tsp
Peanut butter
2 cup,
Cottage cheese
|
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.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|
Dinner
953.2 Calories |
64.7g Carbs |
18.6g Fat |
130.1g Protein
2
serving
Chicken Salad on Apple Slices
953.2 Calories |
64.7g Carbs |
18.6g Fat |
130.1g Protein
|
Chicken Salad on Apple Slices
scaled to 2 serving
2 breast
Chicken breast
1 tsp
Olive oil
1/4 cup
Cranberries
1/4 cup chopped
Celery
8 oz
Nonfat greek yogurt
1 large
Apples
|
Chicken Salad on Apple Slices
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Combine chopped, cooked chicken breast with chopped celery, cranberries, and yogurt. Slice apples into thin slices and serve with chicken salad.
|