Lawrence Inman7 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