2380 Calorie
Gluten-Free diet and meal plan
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Example 2380 calorie
gluten-free diet plan
Example 2380 Calorie Gluten-Free Meal Plan
217.2g Carbs
98.1g Fat
162.7g Protein
Breakfast
770.8 Calories |
107.8g Carbs |
17.2g Fat |
54.6g Protein
2
cups
Blueberry Shake
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Blueberry Shake
scaled to 2 cups
1 cup
Oatmeal
1 cup, frozen
Blueberries, wild
1 cup
Reduced fat milk
40 grams
Whey protein powder
1 tbsp
Peanut butter
Strawberries
144
g
Strawberries
|
Blueberry Shake
NOTE: USE VANILLA PROTEIN. Put everything in your blender and mix on high until oatmeal is ground to consistency you like. Use 1 scoop of whatever protein powder you buy - this is the nutrient breakdown on my brand.
Add flaxseed if you need to up your fat intake.
|
Lunch
781.3 Calories |
22.2g Carbs |
40.9g Fat |
76.0g Protein
1
serving
Spicy Chicken Celery Sticks
341.7 Calories |
11.3g Carbs |
17.2g Fat |
33.5g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Spicy Chicken Celery Sticks
scaled to 1 serving
1 can yields
Canned chicken
2 tbsp
Light mayonnaise
1/2 tsp
Garlic powder
1/4 tsp
Salt
3 stalks, large
Celery
2 tbsp
Pepper or hot sauce
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|
Dinner
809.9 Calories |
87.2g Carbs |
39.9g Fat |
32.1g Protein
1
plate
Spaghetti Carbonara
415.1 Calories |
34.0g Carbs |
24.1g Fat |
14.6g Protein
2
serving
Carrots with Hummus
349.0 Calories |
44.8g Carbs |
15.0g Fat |
14.1g Protein
1
serving
Zucchini Spears
45.8 Calories |
8.4g Carbs |
0.9g Fat |
3.3g Protein
|
Spaghetti Carbonara
scaled to 1 plate
2 1/2 tbsp
Parmesan cheese
1/4 extra large
Egg
2 1/2 strip
Bacon
1 1/2 oz
Spaghetti
1/2 tbsp
Olive oil
1/4 dash
Pepper
Carrots with Hummus
scaled to 2 serving
10 tbsp
Hummus
2 cup strips or slices
Carrots
Zucchini Spears
scaled to 1 serving
1/16 tsp
Salt
13/16 large
Zucchini
|
Spaghetti Carbonara
Boil a large pot of well salted water, then cook the pasta according to the package directions. For dried spaghetti I usually boil the noodles for 8 minutes rather than the 9 recommended on the package to ensure they are al dente.
Combine the Parmesan, egg, olive oil and black pepper in a large bowl and whisk together until the mixture is smooth and there are no clumps of egg whites.
Chop the Bacon into batons and add to a pan over medium high heat and fry until cooked through.
Drain the pasta (do not rinse), then immediately dump it into the egg mixture. It's important that the pasta be very hot, otherwise the egg mixture won't thicken into a sauce. Add the bacon and toss to coat evenly. Plate your Spaghetti Carbonara and top with a slow cooked egg.
via norecipes.com
Carrots with Hummus
Dip carrots into hummus, eat.
Zucchini Spears
Cut zucchini lengthwise and cut into 1/4 inch wedges.
Cook zucchini in boiling salted water until tender, about 3-5 minutes. Drain and sprinkle with salt.
|