850 Calorie
Gluten-Free diet and meal plan
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Example 850 calorie
gluten-free diet plan
Example 850 Calorie Gluten-Free Meal Plan
67.3g Carbs
36.4g Fat
61.5g Protein
Breakfast
299.0 Calories |
16.5g Carbs |
14.8g Fat |
24.0g Protein
1
serving
Salmon & Potato Scramble
299.0 Calories |
16.5g Carbs |
14.8g Fat |
24.0g Protein
|
Salmon & Potato Scramble
scaled to 1 serving
2 2/3 oz
Atlantic salmon
1 tsp
Olive oil
1/16 tsp
Pepper
1/2 Potato small
Potato
1 extra large
Egg
1/16 tsp
Salt
3/16 medium
Red bell pepper
7/8 tbsp
Water
3/16 tsp
Old bay seasoning
|
Salmon & Potato Scramble
Thaw salmon, if frozen. Rinse salmon; pat dry with paper towels. Measure thickness of fish. Cut into six serving size pieces; brush with 2 teaspoons of the oil and sprinkle with Old Bay seasoning. Place on the greased rack of a broiler pan. Broil 4 to 6 minutes per 1/2-inch of thickness or until fish begins to flake when tested with a fork, turning once halfway through broiling.
In a very large skillet heat remaining oil over medium-high heat. Add potatoes. Cook, covered, about 10 minutes or until potatoes are tender and golden brown, stirring occasionally. Reduce heat to medium.
In a medium bowl whisk together eggs, water, salt and pepper; add to skillet along with sweet pepper. Cook, uncovered, over medium heat without stirring until mixture begins to set on the bottom and around edges. With a spatula or a large spoon, lift and fold partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking and folding over medium heat for 2 to 3 minutes or until egg mixture is cooked through but is still glossy and moist.
Divide potato mixture among serving plates; top each with a salmon portion.
|
Lunch
286.3 Calories |
19.9g Carbs |
9.7g Fat |
30.0g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 1 serving
1/4 large
Cucumber
1/2 large whole
Tomatoes
1/2 tbsp
Balsamic vinegar
1/2 tbsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
|
Dinner
244.4 Calories |
30.9g Carbs |
11.9g Fat |
7.6g Protein
1
serving
Big Bad Bean Burrito
244.4 Calories |
30.9g Carbs |
11.9g Fat |
7.6g Protein
|
Big Bad Bean Burrito
scaled to 1 serving
2 leaf outer
Lettuce
1 tortilla
Tortillas
1/4 cup
Salsa
1/4 cup
Refried beans
1/2 fruit
Avocados
|
Big Bad Bean Burrito
Peel & slice avocado.
Stir refried beans in a saucepan over medium-low heat until hot, 2 to 4 minutes.
Warm tortilla in a skillet over low heat until softened, 1 to 2 minutes. Transfer tortilla to a plate.
Layer lettuce onto tortilla. Spread warmed refried beans, avocado slices, and salsa on top of lettuce. Roll tortilla around the fillings into a burrito shape.
|