1990 Calorie
Gluten-Free diet and meal plan
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Example 1990 calorie
gluten-free diet plan
Example 1990 Calorie Gluten-Free Meal Plan
172.2g Carbs
88.6g Fat
146.5g Protein
Breakfast
633.0 Calories |
73.9g Carbs |
23.0g Fat |
40.9g Protein
1
serving
Chocolate peanut protein shake
538.4 Calories |
48.8g Carbs |
22.7g Fat |
40.4g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Chocolate peanut protein shake
scaled to 1 serving
30 grams
Whey protein powder
1 cup
Reduced fat milk
2 tbsp
Peanut butter
1 medium
Banana
Apples
1
medium (3" dia)
Apples
|
Chocolate peanut protein shake
Include one cup ice cubes for a better shake (or more milk/water). Add everything to a blender and blend well. The chocolate part comes from using chocolate protein powder, but other flavors can work as well, or you can add a teaspoon of cocoa if you have unflavored protein.
|
Lunch
634.1 Calories |
68.5g Carbs |
27.5g Fat |
36.5g Protein
1
serving
Greek salad
343.7 Calories |
19.6g Carbs |
26.3g Fat |
11.2g Protein
1
serving
Yogurt & Apricots
290.4 Calories |
48.9g Carbs |
1.2g Fat |
25.3g Protein
|
Greek salad
scaled to 1 serving
1 large whole
Tomatoes
1/2 cucumber
Cucumber
1/4 medium
Onions
1/4 cup
Olives
1/16 tsp, ground
Oregano
3/8 cup, crumbled
Feta cheese
1/2 tsp
Red wine vinegar
3/4 tbsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Yogurt & Apricots
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/2 cup, halves
Apricots, dried
|
Greek salad
Thinly slice the onion, cucumbers, and cut tomatoes into quarters. Arrange all the vegetables in a serving bowl. Add oregano and feta cheese.
To make the dressing, place all the ingredients in a screw-top jar and shake to combine. Pour dressing over the salad, toss gently, and serve.
Yogurt & Apricots
Chop dried apricots into pieces and mix into yogurt. Enjoy!
|
Dinner
711.2 Calories |
29.7g Carbs |
38.1g Fat |
69.1g Protein
1
serving
Healthy Caesar Salad
460.5 Calories |
6.3g Carbs |
22.1g Fat |
57.6g Protein
2
serving
Kale Chips
250.7 Calories |
23.5g Carbs |
16.0g Fat |
11.5g Protein
|
Healthy Caesar Salad
scaled to 1 serving
1 tbsp
Caesar salad dressing
3 cup
Spinach
1 breast
Chicken breast
1 tbsp
Olive oil
1 tbsp
Parmesan cheese
Kale Chips
scaled to 2 serving
4 cup, chopped
Kale
1 tbsp
Olive oil
1/4 tsp
Salt
|
Healthy Caesar Salad
Prepare chicken breast by first pounding with a kitchen mallet or the back of a heavy jar until it is all approximately the same thickness. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side. The internal temperature should be 165° Fahrenheit.
In a separate container, mix the low-fat Caesar salad dressing with remaining olive oil.
Combine spinach, shredded chicken breast, parmesan cheese and dressing into a bowl and serve.
Kale Chips
Preheat oven to 350 degrees F.
Remove center ribs and stems from kale if present. Tear kale leaves into 3 to 4 inch pieces.
Toss kale leaves in olive oil and salt. Spread on baking sheet coated with cooking spray.
Bake for 12-15 minutes at 350 degrees F until browned around edges and crisp. Enjoy!
|