2930 Calorie
Gluten-Free diet and meal plan
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Example 2930 calorie
gluten-free diet plan
Example 2930 Calorie Gluten-Free Meal Plan
172.5g Carbs
171.8g Fat
188.0g Protein
Breakfast
970.3 Calories |
73.2g Carbs |
60.8g Fat |
35.3g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
2
serving
Morning Roasted Potatoes
466.5 Calories |
59.6g Carbs |
23.4g Fat |
7.2g Protein
|
Simple Spinach Scramble
scaled to 2 serving
4 tsp
Olive oil
2 cup
Spinach
1/2 cup, chopped
Onions
4 ring
Red bell pepper
4 large
Egg
2 dash
Salt
2 dash
Pepper
Morning Roasted Potatoes
scaled to 2 serving
2 Potato small
Potato
2 tbsp
Butter
1 tsp
Rosemary
1/2 dash
Salt
1/2 dash
Pepper
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
|
Lunch
967.6 Calories |
62.4g Carbs |
43.4g Fat |
83.5g Protein
1
shake
Ice-Blended Coffee & Peanut Butter Protein Shake
528.0 Calories |
51.5g Carbs |
19.7g Fat |
40.9g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Ice-Blended Coffee & Peanut Butter Protein Shake
scaled to 1 shake
1 medium
Banana
1 1/4 cup
Reduced fat milk
1 1/2 tbsp
Peanut butter
1 packet
Coffee
1 scoop
Whey protein powder
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Ice-Blended Coffee & Peanut Butter Protein Shake
For best results slice and freeze the banana overnight to provide an extra thickening-agent.
Pour the milk into a long (important!) glass/shaker/blender, add the sliced banana and 5 ice cubes.
Using either a hand-blender or a stand-up blender - blitz the milk, banana and ice mixture for 2 seconds and then stir.
Add the peanut butter, instant coffee powder, and whey-protein to the glass/shaker/blender.
Again, using a hand-blender or stand-up blender - blitz the mixture until the desired consistency is achieved. For a thicker shake use more frozen banana or protein powder.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|
Dinner
1004.5 Calories |
36.9g Carbs |
67.5g Fat |
69.2g Protein
2
bowl
Easy Lamb Saag
879.2 Calories |
25.2g Carbs |
59.5g Fat |
63.5g Protein
1
serving
Kale Chips
125.3 Calories |
11.7g Carbs |
8.0g Fat |
5.7g Protein
|
Easy Lamb Saag
scaled to 2 bowl
9 oz
Lamb shoulder
1/2 medium
Onions
1 tbsp
Curry paste
1/2 can
Tomatoes
1 cup
Spinach
4 oz
Nonfat greek yogurt
1/2 tsp
Vegetable oil
Kale Chips
scaled to 1 serving
2 cup, chopped
Kale
1/2 tbsp
Olive oil
1/8 tsp
Salt
|
Easy Lamb Saag
Cut the lamb into cubes and chop the onion. Heat the oil in a heavy-based saucepan.
Cook the meat together with the onion until browned. Add the curry paste and tomatoes and simmer for 10 minutes.
Add the spinach and stir until wilted. Mix in the yoghurt (use unsweetened) and serve with rice.
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!
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