7 days Gluten Free Meal Plan: 1547 Calories, 5 meals/day

Getting the body of your dreams is not only about your physical activity but also your discipline when it comes to the food you take.

In this article, we will give you 7 days of Gluten-Free healthy meals and snacks that will help you to stick to your diet. We also include the calories per food to help you track your calorie intake.

Breakfast 7:00 am

Drinking water - 16 fl oz 0 cal

Egg (hard-boiled) - 2 large 155 cal

Cream of rice cereal, no added salt (cooked)1 1/4 Cup(s) 159 cal

Blueberries - 1 Cup(s) 83 cal

Total Calories - 397

Carbs 57g (57%), Protein 16g (17%) , Fat 11g (26%) , Fluid 32fl oz

Snack 10:00 am

Almond butter - 1 1/2 Tbsp 150 cal

Drinking water - 16 fl oz 0 cal

Apple - 1 small 55 cal

Total Calories - 205

Carbs 19g (37%) , Protein 5g (9%) , Fat 12g (54%) , Fluid 19fl oz

Lunch 12:00 pm

Drinking water - 16 fl oz 0 cal

Tomatoes - 1/4 Cup(s) 8 cal

Romaine lettuce - 2 leaf 2 cal

Sunflower flax bread - 1 slice 135 cal

Baby carrots - 10 large 53 cal

Turkey breast (cooked) - 4 oz 154 cal

Total Calories - 352

Carbs 36g (40%) , Protein 40g (45%), Fat 6g (15%) , Fluid 25fl oz

Snack 3:00 pm

Drinking water - 16 fl oz 0 cal

Light string cheese - 2 serving 100 cal

Banana - 1 small 90 cal

Total Calories 190

Carbs 25g (50%) , Protein 13g (26%) , Fat 5g (24%), Fluid 19fl oz

Dinner 6:00 pm

Wild rice (cooked) - 2/3 Cup(s) 110 cal

Drinking water - 16 fl oz 0 cal

Black beans (boiled) - 1/2 Cup(s) 114 cal

Cod fish - 4 oz 93 cal

Broccoli (boiled) - 6 spear 78 cal

Total Calories - 395

Carbs 60g (59%), Protein 37g (36%), Fat 3g (5%) , Fluid 31fl oz

Day Total:

Calories 1,539, Carbs 197g (51%), Protein 112g (28%), Fat 37g (21%), Fluid 125fl oz

Breakfast 7:00 am

Corn chex cereal - 1 Cup(s) 111 cal

Drinking water - 8 fl oz 0 cal

Blueberries - 1 1/8 Cup(s) 93 cal

Nonfat strawberry greek yogurt - 7/8 Cup(s) 166 cal

Totals Calories - 370

Carbs 74g (78%), Protein 18g (19%) , Fat 1g (3%) , Fluid 13fl oz

Snack 10:00 am

Almonds - 1 oz 162 cal

Drinking water - 16 fl oz 0 cal

Grapes - 20 grape 68 cal

Total Calories - 230

Carbs 23g (37%), Protein 7g (11%), Fat 15g (52%), Fluid 19fl oz

Lunch 12:00 pm

Drinking water - 16 fl oz 0 cal

Boneless chicken (cooked) - 3 oz 142 cal

Romaine lettuce - 2 Cup(s) 16 cal

Extra virgin olive oil - 1/3 Tbsp 40 cal

Balsamic vinegar - 1/4 Tbsp 4 cal

Gluten-free french roll - 2 rolls 160 cal

Dried cranberries, sweetened - 1/4 cup(s) 92 cal

Total Calories - 454

Carbs 58g (49%), Protein 28g (24%), Fat 14g (27%), Fluid 21fl oz

Snack 3:00 pm

Egg (hard boiled) - 2 large 155 cal

Drinking water - 16 fl oz 0 cal

Pear - 1 large 119 cal

Total Calories - 274

Carbs 33g (46%), Protein 13g (19%), Fat 11g (35%), Fluid 24fl oz

Dinner 6:00 pm

Drinking water - 16 fl oz 0 cal

Lean beef flank steak (broiled) - 2 oz 109 cal

Spinach (boiled) - 1 Cup(s) 41 cal

Sweet potato (baked) - 1 small 54 cal

Total Calories - 204

Carbs 19g (36%), Protein 22g (42%), Fat 5g (22%), Fluid 24fl oz

Day Total Calories 1,532, Carbs 208g (52%), Protein 89g (22%), Fat 46g (26%), Fluid 102fl oz

Breakfast 7:00 am

Low-fat vanilla yogurt - 5/8 Cup(s) 130 cal

Gluten-free multigrain English muffin - 1 1/2 muffin 225 cal

Almond butter - 1 Tbsp 100 cal

Drinking water - 8 fl oz 0 cal

Total Calories - 455

Carbs 68g (59%), Protein 18g (15%), Fat 14g (26%), Fluid 12fl oz

Snack 10:00 am

Drinking water - 16 fl oz 0 cal

Banana - 1 small 90 cal

Egg (hard-boiled) - 2 large 155 cal

Total Calories - 245

Carbs 24g (39%), Protein 14g (22%), Fat 11g (39%), Fluid 21fl oz

Lunch 12:00 pm

Drinking water - 16 fl oz 0 cal

Sunflower flax bread - 2 slices 270 cal

Romaine lettuce - 2 leaf 2 cal

Canned tuna fish in water, very low sodium - 2 oz 56 cal

Light olive oil mayonnaise - 1/2 Tbsp 25 cal

Tomatoes - 1/4 Cup(s) 8 cal

Apple - 1 small 55 cal

Total Calories - 416

Carbs 60g (56%), Protein 24g (22%), Fat 11g (22%), Fluid 21fl oz

Snack 3:00 pm

Drinking water - 16 fl oz 0 cal

Baby carrots - 10 large 53 cal

Light string cheese - 2 serving 100 cal

Total Calories - 153

Carbs 14g (37%), Protein 13g (33%), Fat 5g (30%), Fluid 21fl oz

Dinner 6:00 pm

Chicken and corn chili - 1/2 serving 122 cal

Kale (boiled) - 1 Cup(s) 36 cal

Drinking water - 16 fl oz 0 cal

Gluten-free french roll - 2 rolls 160 cal

Total Calories - 318

Carbs 50g (59%), Protein 23g (27%), Fat 5g (14%), Fluid 24fl oz

Day Total Calories 1,587

Carbs 217g (53%), Protein 91g (22%), Fat 46g (25%), Fluid 98fl oz

Breakfast 7:00 am

Blueberries - 1 Cup(s) 83 cal

Egg (hard-boiled) - 2 large 155 cal

Drinking water - 16 fl oz 0 cal

Cream of rice cereal, no added salt (cooked) - 1 1/4 Cup(s) 159 cal

Total Calories - 397

Carbs 57g (57%), Protein 16g (17%), Fat 11g (26%), Fluid 32fl oz

Snack 10:00 am

Drinking water - 8 fl oz 0 cal

Pear - 1 small 79 cal

Coconut water - 1 Cup(s) 46 cal

Almonds - 1/2 oz 81 cal

Total Calories 206

Carbs 33g (60%), Protein 5g (9%), Fat 8g (31%), Fluid 20fl oz

Lunch 12:00 pm

Iced green tea - 16 fl oz 0 cal

Romaine lettuce - 1 Cup(s) 8 cal

Balsamic vinegar - 1 Tbsp 14 cal

Gluten-free french roll - 2 rolls 160 cal

Chicken and corn chili - 1/2 serving 122 cal

Total Calories 304

Carbs 47g (60%), Protein 21g (26%), Fat 5g (14%), Fluid 22fl oz

Snack 3:00 pm

Baby carrot - 12 large 63 cal

Drinking water - 16 fl oz 0 cal

Light string cheese - 3 serving 150 cal

Total Calories 213

Carbs 18g (33%), Protein 19g (35%), Fat 8g (32%), Fluid 22fl oz

Dinner 6:00 pm

Wild rice (cooked) - 3/4 Cup(s) 124 cal

Lean beef flank steak (broiled) - 4 oz 218 cal

Summer squash (boiled) - 2 Cup(s) 72 cal

Drinking water - 16 fl oz 0 cal

Total Calories 414

Carbs 42g (40%), Protein 40g (37%), Fat 11g (23%), Fluid 33fl oz

Day Total Calories 1,534, Carbs 197g (50%), Protein 101g (26%), Fat 43g (24%), Fluid 127fl oz

Breakfast 7:00 am

Banana - 1 small 90 cal

Drinking water - 8 fl oz 0 cal

Corn Chex cereal - 1 1/2 Cup(s) 167 cal

Skim milk, calcium added - 1 1/2 Cup(s) 130 cal

Total Calories 387

Carbs 79g (79%), Protein 17g (16%), Fat 2g (5%), Fluid 22fl oz

Snack 10:00 am

Almond butter - 2/3 Tbsp 67 cal

Drinking water - 16 fl oz 0 cal

Apple - 1 small 55 cal

Total Calories 122

Carbs 17g (53%), Protein 2g (7%), Fat 6g (40%), Fluid 19fl oz

Lunch 12:00 pm

Sunflower flax bread - 2 slices 270 cal

Romaine lettuce - 2 leaf 2 cal

Tomatoes - 1/4 Cup(s) 8 cal

Drinking water - 16 fl oz 0 cal

Baby carrots - 6 large 32 cal

Turkey breast (cooked) - 3 oz 116 cal

Total Calories 428

Carbs 53g (49%), Protein 36g (33%), Fat 9g (18%), Fluid 23fl oz

Snack 3:00 pm

Drinking water - 16 fl oz 0 cal

Nonfat fruit yogurt - 1/3 Cup(s) 78 cal

Peach - 2 large 122 cal

Total Calories 200

Carbs 45g (84%), Protein 6g (12%), Fat 1g (4%), Fluid 28fl oz

Dinner 6:00 pm

Boneless chicken (cooked) - 3 oz 142 cal

Drinking water - 16 fl oz 0 cal

Corn tortilla, no added salt - 1 tortilla 58 cal

Mango black bean salad - 1/2 serving 208 cal

Meal Totals Calories - 408

Carbs 42g (41%), Protein 30g (29%), Fat 14g (30%), Fluid 24fl oz

Day Total Calories 1,545

Carbs 236g (59%), Protein 92g (23%), Fat 31g (18%), Fluid 115fl oz

Breakfast 7:00 am

Gluten-free multigrain English muffin - 1 muffin 150 cal

Almond butter - 1 1/2 Tbsp 150 cal

Drinking water - 8 fl oz 0 cal

Skim milk, calcium added - 1 Cup(s) 86 cal

Meal Totals Calories 386

Carbs 45g (47%), Protein 18g (18%), Fat 15g (35%), Fluid 16fl oz

Snack 10:00 am

Low fat cottage cheese, 2% - 1/2 Cup(s) 97 cal

Drinking water - 16 fl oz 0 cal

Blueberries - 1 Cup(s) 83 cal

Meal Totals Calories 180

Carbs 25g (53%), Protein 14g (31%), Fat 3g (16%), Fluid 23fl oz

Lunch 12:00 pm

Boneless chicken (cooked) - 3 oz 142 cal

Drinking water - 16 fl oz 0 cal

Corn tortilla, no added salt - 1 tortilla 58 cal

Mango black bean salad - 1/2 serving 208 cal

Meal Total Calories 408

Carbs 42g (41%), Protein 30g (29%), Fat 14g (30%), Fluid 24fl oz

Snack 3:00 pm

Light string cheese - 3 serving 150 cal

Drinking water - 16 fl oz 0 cal

Apple - 1 small 55 cal

Meal Total Calories 205

Carbs 18g (33%), Protein 18g (35%), Fat 8g (32%), Fluid 19fl oz

Dinner 6:00 pm

Salmon (cooked) - 4 oz 174 cal

Drinking water - 16 fl oz 0 cal

Black beans (boiled) - 1/3 Cup(s) 76 cal

Spinach (boiled) - 1 Cup(s) 41 cal

Wild rice (cooked) - 1/2 Cup(s) 83 cal

Meal Totals Calories 374

Carbs 38g (40%), Protein 42g (43%), Fat 7g (17%), Fluid 28fl oz

Day Total Calories 1,553

Carbs 168g (42%), Protein 123g (31%), Fat 47g (27%), Fluid 110fl oz

Breakfast 7:00 am

Banana - 1 small 90 cal

Egg (hard-boiled) - 2 large 155 cal

Drinking water - 16 fl oz 0 cal

Nonfat fruit yogurt - 2/3 Cup(s) 155 cal

Meal Total Calories 400

Carbs 55g (54%), Protein 21g (21%), Fat 11g (25%), Fluid 25fl oz

Snack 10:00 am

Baby carrots - 15 large 79 cal

Drinking water - 16 fl oz 0 cal

Light string cheese - 2 serving 100 cal

Meal Totals Calories - 179

Carbs 21g (45%), Protein 13g (29%), Fat 5g (26%), Fluid 23fl oz

Lunch 12:00 pm

Sliced roast beef - 4 slices 60 cal

Iced green tea - 16 fl oz 0 cal

Tomatoes - 1/4 Cup(s) 8 cal

Sunflower flax bread - 2 slices 270 cal

Light olive oil mayonnaise - 1/2 Tbsp 25 cal

Meal Totals Calories 363

Carbs 46g (50%), Protein 20g (22%), Fat 12g (28%), Fluid 17fl oz

Snack 3:00 pm

Almond butter - 1 1/4 Tbsp 125 cal

Drinking water - 16 fl oz 0 cal

Apple - 1 small 55 cal

Meal Totals Calories 180

Carbs 18g (41%), Protein 4g (9%), Fat 10g (50%), Fluid 19fl oz

Dinner 6:00 pm

Boneless chicken (cooked) - 5 oz 237 cal

Drinking water - 16 fl oz 0 cal

Sweet potato (baked) - 2 small 108 cal

Kale (boiled) - 2 Cup(s) 73 cal

Meal Totals Calories 418

Carbs 39g (37%), Protein 43g (41%), Fat 11g (22%), Fluid 30fl oz

Day Total Calories 1,540, Carbs 180g (46%), Protein 102g (26%), Fat 49g (28%), Fluid 115fl oz

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