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Gluten free meal plan: 1,200 kcal per day

Balanced meal planHigh protein meal planGluten free meal planVegetarian meal planPescatarian meal planHigh satiety meal planBudget Friendly Meal PlanQuick & Easy Meal PlanLow Carb Meal PlanMediterranean Meal Plan

Monday

Breakfast

250 kcal
cottage cheese167g | 164 kcal
avocado37g | 59 kcal
tomatoes86g | 15 kcal
cucumber81g | 12 kcal

Snack

100 kcal
apple86g | 45 kcal
cottage cheese57g | 55 kcal

Lunch

500 kcal
Baked Goat Cheese with Grapes, Thyme, and Walnuts500 kcal

Snack

100 kcal
raw carrots61g | 25 kcal
peanut butter13g | 75 kcal

Dinner

250 kcal
tuna83g | 97 kcal
asparagus90g | 18 kcal
dry brown rice
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Tuesday

Breakfast

250 kcal
Banana yogurt smoothie250 kcal
Ingredients and method
  • 141g nonfat Greek yogurt · 83 kcal
  • 83g banana · 74 kcal
  • 125g almond milk · 19 kcal
  • 12g peanut butter · 74 kcal
Blend the yogurt, banana, almond milk, and peanut butter until smooth.

Snack

100 kcal
nonfat Greek yogurt124g | 73 kcal
strawberries84g | 27 kcal

Lunch

500 kcal
Chicken Quinoa Protein Bowl with Black Beans and Lime Yogurt500 kcal

Snack

100 kcal
blueberries82g | 47 kcal
sunflower seeds9g | 53 kcal

Dinner

250 kcal
raw shrimp, peeled and deveined
raw kale
raw sweet potatoes
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Wednesday

Breakfast

250 kcal
boiled egg81g | 126 kcal
avocado63g | 101 kcal
raw spinach101g | 23 kcal

Snack

100 kcal
celery sticks56g | 8 kcal
cream cheese26g | 92 kcal

Lunch

500 kcal
Ticino Pork and Red Pepper Braise with Soft Polenta500 kcal

Snack

100 kcal
cottage cheese72g | 71 kcal
blueberries51g | 29 kcal

Dinner

250 kcal
raw turkey breast
cucumber74g | 11 kcal
dry white rice
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Thursday

Breakfast

250 kcal
boiled egg81g | 126 kcal
cottage cheese104g | 102 kcal
tomatoes125g | 22 kcal

Snack

100 kcal
banana57g | 51 kcal
almonds9g | 49 kcal

Lunch

500 kcal
Braised Cabbage with Pork and Prunes500 kcal

Snack

100 kcal
walnuts11g | 71 kcal
apple56g | 29 kcal

Dinner

250 kcal
raw chicken breast
raw green beans
avocado40g | 64 kcal
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Friday

Breakfast

250 kcal
smoked salmon66g | 77 kcal
avocado49g | 79 kcal
cottage cheese66g | 65 kcal
cucumber85g | 13 kcal
tomatoes87g | 16 kcal

Snack

100 kcal
pear93g | 53 kcal
walnuts7g | 47 kcal

Lunch

500 kcal
Herb Grilled Chicken with Brown Rice and Roasted Vegetables500 kcal

Snack

100 kcal
nonfat Greek yogurt93g | 55 kcal
chia seeds9g | 45 kcal

Dinner

250 kcal
firm tofu83g | 120 kcal
raw carrots66g | 27 kcal
dry quinoa
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Saturday

Breakfast

250 kcal
Millet with blackberries and sunflower seeds250 kcal
Ingredients and method
  • 37g dry millet · 141 kcal
  • 83g blackberries · 36 kcal
  • 13g sunflower seeds · 73 kcal
Cook the millet in water until tender. Top with blackberries and sunflower seeds.

Snack

100 kcal
nonfat Greek yogurt124g | 73 kcal
strawberries84g | 27 kcal

Lunch

500 kcal
Kuchmachi Style Chicken Gizzards With Pomegranate And Herbs500 kcal

Snack

100 kcal
cucumber114g | 17 kcal
cream cheese24g | 83 kcal

Dinner

250 kcal
raw lean beef
raw broccoli
dry brown rice
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Sunday

Breakfast

250 kcal
nonfat Greek yogurt122g | 72 kcal
certified gluten-free rolled oats21g | 78 kcal
strawberries69g | 22 kcal
blueberries137g | 78 kcal

Snack

100 kcal
cucumber78g | 12 kcal
hummus37g | 88 kcal

Lunch

500 kcal
Jamaican Red Pea Soup with Beef500 kcal

Snack

100 kcal
cucumber135g | 20 kcal
hummus34g | 80 kcal

Dinner

250 kcal
raw salmon
raw spinach66g | 15 kcal
raw potatoes
olive oil (for cooking)4g | 32 kcal
Total Calories1200
Cooked weight Dry weight

Explore a week built around gluten-free recipes, rice, quinoa, vegetables, and protein foods. Choose certified gluten-free oats and check packaged-food labels when shopping.

7 days, 5 meals daily. Portions are scaled to 1,200 kcal per day.