2850 Calorie
Gluten-Free diet and meal plan
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Example 2850 calorie
gluten-free diet plan
Example 2850 Calorie Gluten-Free Meal Plan
270.6g Carbs
133.7g Fat
165.6g Protein
Breakfast
913.2 Calories |
40.2g Carbs |
72.6g Fat |
37.1g Protein
2
muffin
Sweet Potato Muffins
229.1 Calories |
26.4g Carbs |
1.4g Fat |
28.1g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Sweet Potato Muffins
scaled to 2 muffin
1/2 medium
Sweet potato
2 tbsp
Oatmeal
30 grams
Whey protein powder
3/4 tsp
Maple syrups
1 tbsp
Egg white
1/8 tsp
Cinnamon
1/8 tsp
Vanilla extract
1/4 tsp
Baking powder
Pecans
99
g
Pecans
|
Sweet Potato Muffins
Preheat the oven to 350F.
Wash sweet potatoes and piece several times with a fork. Place on microwavable plate and microwave for 5-8 minutes, carefully flipping halfway through.
In a blender or food processor, add all of the ingredients. Blend until smooth.
Lightly coat a nonstick muffin pan with cooking spray and pour in the mixture (each cup should only be 3/4 full). Bake for about 20 minutes or until cooked. The tops should be golden and a toothpick inserted into the middle should come out clean. Let them sit for a few minutes before removing from the pan.
|
Lunch
1021.2 Calories |
128.0g Carbs |
10.8g Fat |
110.2g Protein
1
shake
Mango Protein Shake
355.3 Calories |
44.3g Carbs |
6.1g Fat |
32.8g Protein
1
serving
Cottage Cheese & Apricots
241.1 Calories |
26.5g Carbs |
2.5g Fat |
29.1g Protein
2
serving
Yogurt & Pineapple
424.8 Calories |
57.2g Carbs |
2.3g Fat |
48.3g Protein
|
Mango Protein Shake
scaled to 1 shake
1/2 cup, sliced
Mangos
1 cup
Reduced fat milk
1 tbsp
Honey
30 grams
Whey protein powder
Cottage Cheese & Apricots
scaled to 1 serving
1/4 cup, halves
Apricots, dried
1 cup,
Cottage cheese
Yogurt & Pineapple
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, crushed, sliced, or chunks
Pineapple
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
Yogurt & Pineapple
Mix pineapple chunks with yogurt and enjoy!
|
Dinner
919.2 Calories |
102.4g Carbs |
50.2g Fat |
18.3g Protein
2
serving
Coconut and Chocolate Rice Crispies
172.1 Calories |
32.3g Carbs |
4.7g Fat |
1.4g Protein
2
serving
Creamy Ramen Noodles
608.1 Calories |
54.2g Carbs |
39.3g Fat |
10.9g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
|
Coconut and Chocolate Rice Crispies
scaled to 2 serving
1/3 tbsp
Butter
1/16 package
Marshmallows
7/16 cup
Crispy rice
7/16 tbsp
Coconut meat
Creamy Ramen Noodles
scaled to 2 serving
1 package
Ramen noodle soup
2 cup
Water
2 tbsp
Butter
1/4 cup
Reduced fat milk
Red Bell Pepper and Hummus
scaled to 1 serving
1/4 cup
Hummus
1 medium
Red bell pepper
|
Coconut and Chocolate Rice Crispies
Grease a 9x13 inch pan. Melt butter in large sauce pan over medium-low heat. Add marshmallows and stir until melted and smooth. Remove from heat.
Quickly stir the marshmallow mixture into the chocolate flavor crispy rice cereal and coconut to coat. Press into the prepared pan with the back of a buttered spoon. Cool completely before cutting into squares.
Creamy Ramen Noodles
Bring water to boil in a small sauce pan.
Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally.
Drain away water. Return noodles to sauce pan.
Add butter, milk and contents of seasoning packet.
If your tastes desire, you may not use all of the seasoning packet.
Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce.
Serve.
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
|