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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