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Gluten free meal plan: 1,650 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

350 kcal
cottage cheese233g | 228 kcal
avocado52g | 83 kcal
tomatoes120g | 22 kcal
cucumber114g | 17 kcal

Snack

150 kcal
apple129g | 67 kcal
cottage cheese85g | 83 kcal

Lunch

650 kcal
Baked Goat Cheese with Grapes, Thyme, and Walnuts650 kcal

Snack

150 kcal
raw carrots92g | 38 kcal
peanut butter19g | 112 kcal

Dinner

350 kcal
tuna117g | 136 kcal
asparagus126g | 25 kcal
dry brown rice
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Tuesday

Breakfast

350 kcal
Banana yogurt smoothie350 kcal
Ingredients and method
  • 198g nonfat Greek yogurt · 117 kcal
  • 117g banana · 104 kcal
  • 174g almond milk · 26 kcal
  • 17g peanut butter · 103 kcal
Blend the yogurt, banana, almond milk, and peanut butter until smooth.

Snack

150 kcal
nonfat Greek yogurt186g | 110 kcal
strawberries126g | 40 kcal

Lunch

650 kcal
Chicken Quinoa Protein Bowl with Black Beans and Lime Yogurt650 kcal

Snack

150 kcal
blueberries123g | 70 kcal
sunflower seeds14g | 80 kcal

Dinner

350 kcal
raw shrimp, peeled and deveined
raw kale
raw sweet potatoes
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Wednesday

Breakfast

350 kcal
boiled egg114g | 176 kcal
avocado89g | 142 kcal
raw spinach141g | 32 kcal

Snack

150 kcal
celery sticks84g | 12 kcal
cream cheese40g | 138 kcal

Lunch

650 kcal
Ticino Pork and Red Pepper Braise with Soft Polenta650 kcal

Snack

150 kcal
cottage cheese109g | 106 kcal
blueberries77g | 44 kcal

Dinner

350 kcal
raw turkey breast
cucumber104g | 16 kcal
dry white rice
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Thursday

Breakfast

350 kcal
boiled egg113g | 176 kcal
cottage cheese146g | 143 kcal
tomatoes174g | 31 kcal

Snack

150 kcal
banana86g | 76 kcal
almonds13g | 74 kcal

Lunch

650 kcal
Braised Cabbage with Pork and Prunes650 kcal

Snack

150 kcal
walnuts16g | 106 kcal
apple85g | 44 kcal

Dinner

350 kcal
raw chicken breast
raw green beans
avocado56g | 89 kcal
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Friday

Breakfast

350 kcal
smoked salmon93g | 108 kcal
avocado69g | 111 kcal
cottage cheese93g | 91 kcal
cucumber119g | 18 kcal
tomatoes122g | 22 kcal

Snack

150 kcal
pear139g | 79 kcal
walnuts11g | 71 kcal

Lunch

650 kcal
Herb Grilled Chicken with Brown Rice and Roasted Vegetables650 kcal

Snack

150 kcal
nonfat Greek yogurt140g | 82 kcal
chia seeds14g | 68 kcal

Dinner

350 kcal
firm tofu117g | 168 kcal
raw carrots92g | 38 kcal
dry quinoa
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Saturday

Breakfast

350 kcal
Millet with blackberries and sunflower seeds350 kcal
Ingredients and method
  • 52g dry millet · 198 kcal
  • 117g blackberries · 50 kcal
  • 18g sunflower seeds · 102 kcal
Cook the millet in water until tender. Top with blackberries and sunflower seeds.

Snack

150 kcal
nonfat Greek yogurt186g | 110 kcal
strawberries126g | 40 kcal

Lunch

650 kcal
Kuchmachi Style Chicken Gizzards With Pomegranate And Herbs650 kcal

Snack

150 kcal
cucumber171g | 26 kcal
cream cheese36g | 124 kcal

Dinner

350 kcal
raw lean beef
raw broccoli
dry brown rice
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Sunday

Breakfast

350 kcal
nonfat Greek yogurt171g | 101 kcal
certified gluten-free rolled oats29g | 109 kcal
strawberries96g | 31 kcal
blueberries191g | 109 kcal

Snack

150 kcal
cucumber117g | 18 kcal
hummus56g | 132 kcal

Lunch

650 kcal
Jamaican Red Pea Soup with Beef650 kcal

Snack

150 kcal
cucumber203g | 30 kcal
hummus51g | 120 kcal

Dinner

350 kcal
raw salmon
raw spinach92g | 21 kcal
raw potatoes
olive oil (for cooking)5g | 44 kcal
Total Calories1650
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 1,650 kcal per day.