2710 Calorie
Gluten-Free diet and meal plan
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Example 2710 calorie
gluten-free diet plan
Example 2710 Calorie Gluten-Free Meal Plan
281.0g Carbs
81.8g Fat
234.9g Protein
Breakfast
893.4 Calories |
132.5g Carbs |
23.2g Fat |
50.4g Protein
2
bowl
Peanut Butter Banana Oatmeal
619.0 Calories |
94.9g Carbs |
22.3g Fat |
22.3g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
|
Peanut Butter Banana Oatmeal
scaled to 2 bowl
1 cup
Oatmeal
2 1/3 cup
Water
1 dash
Salt
2 tbsp
Peanut butter
1 medium
Banana
1/3 cup
Reduced fat milk
1/2 tsp
Butter
Nonfat yogurt
490
g
Nonfat yogurt
|
Peanut Butter Banana Oatmeal
Combine the oatmeal, water and salt in a medium saucepan. Bring to a boil.
Cook for 5 minutes stirring occasionally. Add the peanut butter, banana, milk and butter and mix gently. Cook for another minute and serve.
|
Lunch
905.4 Calories |
102.1g Carbs |
14.9g Fat |
94.3g Protein
2
shake
Mango Protein Shake
710.7 Calories |
88.6g Carbs |
12.2g Fat |
65.5g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
Mango Protein Shake
scaled to 2 shake
1 cup, sliced
Mangos
2 cup
Reduced fat milk
2 tbsp
Honey
60 grams
Whey protein powder
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
|
Dinner
942.2 Calories |
46.4g Carbs |
43.7g Fat |
90.2g Protein
2
serving
Steak With Tomato Bean Salad
942.2 Calories |
46.4g Carbs |
43.7g Fat |
90.2g Protein
|
Steak With Tomato Bean Salad
scaled to 2 serving
12 oz
Beef tenderloin
1 medium
Cucumber
1 cup
Chickpeas
4 tsp
Olive oil
2 medium whole
Tomatoes
|
Steak With Tomato Bean Salad
Season the steak on both sides with a dash of salt and pepper. Rub both sides with half of the olive oil.
Heat a frying pan (preferably not nonstick) over high heat until very hot but not smoking, about 3 to 4 minutes. (If the pan gets too hot and starts to smoke, take it off the heat to cool a bit.) Place the steak in the pan and let it cook undisturbed until a dark crust forms on the bottom, about 3 to 4 minutes.
Flip the steak using tongs or a spatula and cook until it's medium rare, about 3 to 4 minutes more. To check for doneness, use your finger to press on the steak: It should be firm around the edges but still give in the center. You can also use an instant-read thermometer; it should read about 125°F to 130°F.
For the side salad, chop your tomato and cucumber, then mix with the chickpeas and toss with the other half of your olive oil.
|