1300 Calorie
Gluten-Free diet and meal plan
Put your diet on autopilot
Eat This Much requires javascript to generate your diets. Please enable javascript and
reload the page, or use a browser that supports javascript.
Example 1300 calorie
gluten-free diet plan
Example 1300 Calorie Gluten-Free Meal Plan
104.4g Carbs
69.8g Fat
69.2g Protein
Breakfast
394.8 Calories |
43.2g Carbs |
21.2g Fat |
14.5g Protein
1
serving
Banana Peanut Butter Chia Pudding
333.2 Calories |
27.8g Carbs |
21.1g Fat |
13.3g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Banana Peanut Butter Chia Pudding
scaled to 1 serving
1/2 medium
Banana
3/8 cup
Reduced fat milk
2 tbsp
Peanut butter
3/4 tbsp
Organic Chia Seeds
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Banana Peanut Butter Chia Pudding
In a blender, puree the banana, milk and peanut butter. Transfer mixture to a medium bowl and stir in the chia seeds. Cover with plastic wrap and chill in the refrigerator for 15 minutes and enjoy right away or can let chill for 4 hours or overnight. Stir the mixture before serving. Can be stored in an airtight container refrigerated for up to 1 week.
|
Lunch
453.4 Calories |
21.4g Carbs |
28.1g Fat |
37.4g Protein
1
serving
Spicy Tuna Salad
453.4 Calories |
21.4g Carbs |
28.1g Fat |
37.4g Protein
|
Spicy Tuna Salad
scaled to 1 serving
1 can
Tuna
10 olive
Olives
1/4 cup, chopped
Scallions
1/2 pepper
Jalapeno peppers
1 1/2 tbsp, drained
Capers
1/4 tsp
Cayenne pepper
3 1/4 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 head
Lettuce
1/2 fruit
Avocados
|
Spicy Tuna Salad
Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
|
Dinner
401.7 Calories |
39.9g Carbs |
20.4g Fat |
17.3g Protein
2
cups
Canned Vegetable Soup with Tofu
271.5 Calories |
33.3g Carbs |
8.8g Fat |
15.7g Protein
1
serving
Frizzled Cabbage
130.2 Calories |
6.6g Carbs |
11.6g Fat |
1.6g Protein
|
Canned Vegetable Soup with Tofu
scaled to 2 cups
1 can
Vegetarian vegetable soup
150 grams
Tofu
2 tbsp
Parsley
Frizzled Cabbage
scaled to 1 serving
1/8 head, medium
Cabbage
1 tbsp
Butter
|
Canned Vegetable Soup with Tofu
Prepare soup as directed on can. Cut tofu into 1/2 inch cubes. Add to soup and bring to a boil. Serve in a bowl. Sprinkle minced parsley. Serve with crackers if desired.
Frizzled Cabbage
Core and very thinly slice the cabbage.
Melt the butter in a large skillet (I use non-stick) over medium heat.
When it is bubbling, add the cabbage.
Salt and pepper the cabbage.
Stir occasionally and cook until mostly wilted, about 10 minutes.
Turn the heat down to medium-low and let cook, stirring frequently, until cabbage is starting to caramelize (brown), about 10 minutes.
Do not let burn.
Taste, adjust seasoning, and serve immediately.
|