2900 Calorie Gluten Free Meal Plan for Muscle Building and Weight Gain
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Gluten Free diet, carefully selecting foods free from gluten to cater to those with celiac disease or sensitivity, for a comfortable and healthful eating experience.
Whether you're looking to gain muscle, increase weight, or maintain your current physique, a 2900 calorie meal plan might be what you need to reach your goals. For those following a gluten-free diet, this calorie target can help you achieve your goals while avoiding gluten and ensuring you receive balanced nutrition. Our planner is designed to provide you with nutrient-dense meals that fuel your workouts, support recovery, and keep you on track.
Today's Meal Plan
Breakfast
- Spicy Fried Eggs
1 plate
Lunch
- Turkey Hummus Wrap
1 serving
Dinner
- "No Bun" Chicken Burger
2 servings
- Tuna Apple Salad
1 serving
Example Seven Day Plan
Here's a sample Gluten Free meal plan with daily averages of 2905 Calories, 197g protein, 116g fat, and 297g carbs (241g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Peanut Butter Protein Yogurt 1 serving
- Almond Butter Banana Toast 1 serving
Lunch
- Easy Spinach and Scallion Salad 1 serving
Dinner
- Spicy Chicken Soup 1 serving
Snack
Day 2
Breakfast
- Cinnamon Raisin Protein Oatmeal 1 serving
Lunch
- Red Eye Protein Parfait 1 serving
- Strawberry and Walnut Spinach Salad 1 serving
Dinner
- Tuna Steak with Salsa 1 serving
- Carrots 1.5 cup
Snack
Day 3
Breakfast
- Pumpkin Pecan Oatmeal 1 serving
- Bacon 2 strips
Lunch
- Southwestern Salad with Black Beans 1.5 salad
- Protein-boosted Yogurt 1 serving
Dinner
- Simple Spaghetti and Meat Sauce 1 serving
- Edamame Sesame Bowl 1.5 serving
Snack
Day 4
Breakfast
Lunch
- Apple Walnut Parfait 1 serving
- Apples and Almond Butter 1 apple
Dinner
- Tuna Steak with Salsa 1 serving
- Microwaved sweet potato 1 potato
Snack
Day 5
Breakfast
- Cinnamon Protein Oats 2 serving
- Peanut Butter Toast 1 slices
Lunch
- Simple Spinach Salad 1 serving
Dinner
- Simple Spaghetti and Meat Sauce 1 serving
- Edamame Sesame Bowl 1.5 serving
Snack
- Greek Yogurt and Berry Parfait 1 serving
Day 6
Breakfast
- Dark Chocolate Banana Smoothie 1 serving
- Apples and Almond Butter on Toast 1 serving
Lunch
- Red Eye Protein Parfait 1 serving
- Peanut Butter & Carrots 1 serving
Dinner
- Pan Fried T-bone 2 oz
Snack
Day 7
Breakfast
Lunch
- Post-Workout Peanut Butter Shake 1 serving
- Spinach Tomato Salad 0.5 serving
Dinner
- Tuna Steak with Salsa 1 serving
- Microwaved sweet potato 1.5 potato
Snack
- Peach and Blueberry Parfait 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more