14-Day Gluten-Free Food plan Plan: 1,200 Energy

With 14 scrumptious days of wholesome meals and snacks, this gluten-free meal plan makes it straightforward to stay to your eating regimen. Over the course of this plan, you may get your fill of wholesome entire meals—some that you’re going to prep from scratch and others that you would be able to purchase from the shop (see our Purchasing Ideas for locating the wholesome gluten-free variations of packaged meals). The meals and snacks on this plan could have you feeling energized, happy and good about what’s in your plate. And at 1,200 energy, this eating regimen meal plan could set you as much as lose as much as 4 kilos over two weeks. Not attempting to shed some pounds? See these gluten-free meal plans at 1,500 and a couple of,000 energy.

The recipes on this plan are freed from gluten and gluten-containing components, however to be protected, at all times double-check the labels of packaged meals and be careful for hidden sources of gluten, particularly when you have celiac illness—a gluten allergy.

In search of extra? See all of our gluten-free meal plans and wholesome gluten-free recipes.

 

Week 1

Methods to Meal Prep Your Week of Meals:

A little bit prep initially of the week goes an extended method to make your week forward straightforward.

1. Meal prep the Zucchini Noodles with Fast Turkey Bolognese for lunch on Days 2, 3, 4 and 5. Refrigerate in glass meal prep containers.
2. Make the Straightforward Loaded Baked Omelet Muffins for a grab-and-go breakfast on Days 2, 4, 5 and 6 and as snacks at different occasions this week. For simple cleanup, use reusable silicone muffin cups.
3. Combine up a batch of Citrus French dressing to have all through the week. For simple cleanup and storage make dressings in Mason jars.
4. Make the Avocado-Yogurt Dip for Days 1, 2, 3 and 4.

 

Day 1

Breakfast (231 energy)

• 1 serving Metal-Minimize Oatmeal
• 1 cup raspberries
• 1 tsp. brown sugar

A.M. Snack (106 energy)

• 1 Straightforward Loaded Baked Omelet Muffin

Lunch (325 energy)

• 1 serving Fast Creamy Tomato Cup-of-Soup
• 1 cup sliced cucumber
• 1/2 avocado, diced

Toss cucumber and avocado with 1 tsp. every olive oil and crimson wine vinegar and a pinch of salt and pepper.

P.M. Snack (121 energy)

• 1 cup broccoli florets
• 1/4 cup Avocado-Yogurt Dip

Dinner (416 energy)

• 1 serving Cajun Salmon with Greek Yogurt Remoulade
• 1 serving Basic Potato Salad
• 1 cup Steamed Recent Inexperienced Beans

Day by day Totals: 1,199 energy, 68 g protein, 123 g carbohydrates, 35 g fiber, 54 g fats, 31 mg niacin, 8 mcg vitamin B12, 341 mcg folate, 1,608 mg sodium.

 

Day 2

Breakfast (254 energy)

• 1 serving Straightforward Loaded Baked Omelet Muffins
• 1/2 cup blueberries

A.M. Snack (171 energy)

• 1 cup raspberries
• 2 Tbsp. unsalted dry-roasted peanuts

Lunch (311 energy)

• 1 serving Zucchini Noodles with Fast Turkey Bolognese
• 1 medium apple

P.M. Snack (70 energy)

• 1 cup broccoli florets
• 1/4 cup Avocado-Yogurt Dip

Dinner (370 energy)

• 1 serving Vegetarian Niçoise Salad

Day by day Totals: 1,176 energy, 58 g protein, 105 g carbohydrates, 30 g fiber, 63 g fats, 22 mg niacin, 2 mcg vitamin B12, 329 mcg folate, 1,815 mg sodium.

 

Day 3

Breakfast (214 energy)

• 1 serving Metal-Minimize Oatmeal
• 1 cup raspberries
• 1 tsp. brown sugar

A.M. Snack (101 energy)

• 1 cup pears

Lunch (311 energy)

• 1 serving Zucchini Noodles with Fast Turkey Bolognese
• 1 medium apple

P.M. Snack (63 energy)

• 2 celery stalks
• 2 Tbsp. Avocado-Yogurt Dip

Dinner (512 energy)

• 1 serving Polenta Bowls with Roasted Greens & Fried Eggs
• 1 serving Wilted Spinach with Garlic

Day by day Totals: 1,201 energy, 52 g protein, 164 g carbohydrates, 36 g fiber, 44 g fats, 19 mg niacin, 2 mcg vitamin B12, 535 mcg folate, 1,700 mg sodium.

 

Day 4

Breakfast (254 energy)

• 1 serving Straightforward Loaded Baked Omelet Muffins
• 1/2 cup blueberries

A.M. Snack (64 energy)

• 1 cup raspberries

Lunch (311 energy)

• 1 serving Zucchini Noodles with Fast Turkey Bolognese
• 1 medium apple

P.M. Snack (121 energy)

• 1 cup broccoli florets
• 1/4 cup Avocado-Yogurt Dip

Dinner (430 energy)

• 1 serving Philly Cheesesteak Stuffed Peppers
• 1 serving Oven Baked Candy Potato Fries

Day by day Totals: 1,180 energy, 73 g protein, 112 g carbohydrates, 30 g fiber, 55 g fats, 29 mg niacin, 3 mcg vitamin B12, 307 mcg folate, 2,025 mg sodium.

 

Day 5

Breakfast (254 energy)

• 1 serving Straightforward Loaded Baked Omelet Muffins
• 1/2 cup blueberries

A.M. Snack (209 energy)

• 2 Tbsp. unsalted dry-roasted peanuts
• 1 pear

Lunch (311 energy)

• 1 serving Zucchini Noodles with Fast Turkey Bolognese
• 1 apple

P.M. Snack (64 energy)

• 1 cup raspberries

Dinner (352 energy)

• 1 serving Gluten-Free Eggplant Parmesan
• 2 cups spinach
• 1 Tbsp. Citrus French dressing
• 1/4 avocado

Day by day Totals: 1,190 energy, 54 g protein, 125 g carbohydrates, 36 g fiber, 59 g fats, 24 mg niacin, 2 mcg vitamin B12, 392 mcg folate, 1,633 mg sodium.

 

Day 6

Breakfast (254 energy)

• 1 serving Straightforward Loaded Baked Omelet Muffins
• 1/2 cup blueberries

A.M. Snack (101 energy)

• 1 medium pear

Lunch (430 energy)

• 1 serving Mason Jar Energy Salad with Chickpeas & Tuna

P.M. Snack (62 energy)

• 1 cup blackberries

Dinner (375 energy)

• 1 serving Thai-Impressed Pork & Rice Noodles with Cucumbers

Meal-Prep Tip: Put together 1 hard-boiled egg for a morning snack tomorrow.

Day by day Totals: 1,222 energy, 70 g protein, 125 g carbohydrates, 28 g fiber, 51 g fats, 27 mg niacin, 2 mcg vitamin B12, 258 mcg folate, 1,481 mg sodium.

 

Day 7

Breakfast (292 energy)

• 1 serving Two-Ingredient Banana Pancakes
• 2 Tbsp. maple syrup
• 1 cup raspberries

A.M. Snack (78 energy)

• 1 hard-boiled egg
• Pinch of salt and pepper

Lunch (430 energy)

• 1 serving Mason Jar Energy Salad with Chickpeas & Tuna

P.M. Snack (62 energy)

• 1 cup blackberries

Dinner (348 energy)

• 1 serving BBQ Hen Tacos with Pink Cabbage Slaw
• 1/3 cup low-sodium black beans, rinsed
• Pinch of salt and pepper
• Pinch of crushed crimson pepper

Day by day Totals: 1,210 energy, 74 g protein, 143 g carbohydrates, 32 g fiber, 39 g fats, 27 mg niacin, 2 mcg vitamin B12, 211 mcg folate, 1,637 mg sodium.

 

Week 2

Methods to Meal Prep Your Week of Meals:

A little bit prep initially of the week goes an extended method to make your week forward straightforward.

1. Meal prep the Meal-Prep Chili-Lime Hen Bowls for lunch on Days 9, 10, 11 and 12. Refrigerate in glass meal prep containers.
2. Combine up a batch of Citrus French dressing to have all through the week. For simple cleanup and storage, make dressings in Mason jars.

 

Day 8

Breakfast (223 energy)

• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1 Tbsp. chopped walnuts

A.M. Snack (62 energy)

• 1 cup blackberries

Lunch (339 energy)

• 2 servings Tuna Salad Unfold
• 2 cups spinach
• 1 Tbsp. Citrus French dressing

P.M. Snack (64 energy)

• 1 cup raspberries

Dinner (509 energy)

• 1 serving Salmon & Asparagus with Lemon-Garlic Butter Sauce
• 3/4 cup Fundamental Quinoa
• 2 cups blended greens
• 1 Tbsp. Citrus French dressing

Day by day Totals: 1,197 energy, 83 g protein, 100 g carbohydrates, 34 g fiber, 57 g fats, 22 mg niacin, 7 mcg vitamin B12, 579 mcg folate, 1,027 mg sodium.

 

Day 9

Breakfast (223 energy)

• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1 Tbsp. chopped walnuts

A.M. Snack (62 energy)

• 1 cup blackberries

Lunch (413 energy)

• 1 serving Meal-Prep Chili-Lime Hen Bowls

P.M. Snack (64 energy)

• 1 cup raspberries

Dinner (462 energy)

• 1 serving Barbecue Hen Stuffed Baked Potatoes
• 1 cup steamed spinach

Meal-Prep Tip: Put together 3 servings of Peanut Butter Protein In a single day Oats to have for breakfast on Days 10, 12 and 13.

Day by day Totals: 1,224 energy, 92 g protein, 149 g carbohydrates, 35 g fiber, 35 g fats, 31 mg niacin, 2 mcg vitamin B12, 459 mcg folate, 1,405 mg sodium.

 

Day 10

Breakfast (368 energy)

• 1 serving Peanut Butter Protein In a single day Oats

A.M. Snack (21 energy)

• 3/4 cup sliced crimson bell pepper

Lunch (413 energy)

• 1 serving Meal-Prep Chili-Lime Hen Bowls

P.M. Snack (30 energy)

• 1 plum

Dinner (387 energy)

• 1 serving Tacky Spinach & Artichoke Stuffed Spaghetti Squash
• 2 cups blended greens
• 1 Tbsp. Citrus French dressing
• 1/4 avocado

Day by day Totals: 1,219 energy, 56 g protein, 153 g carbohydrates, 36 g fiber, 49 g fats, 18 mg niacin, 2 mcg vitamin B12, 477 mcg folate, 1,450 mg sodium.

 

Day 11

Breakfast (223 energy)

• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1 Tbsp. chopped walnuts

A.M. Snack (64 energy)

• 1 cup raspberries

Lunch (413 energy)

• 1 serving Meal-Prep Chili-Lime Hen Bowls

P.M. Snack (77 energy)

• 2 celery stalks
• 2 tsp. peanut butter

Dinner (434 energy)

• 1 serving Taco-Stuffed Zucchini
• 1/4 cup pico de gallo
• 2 Tbsp. bitter cream

Day by day Totals: 1,211 energy, 83 g protein, 107 g carbohydrates, 28 g fiber, 56 g fats, 22 mg niacin, 4 mcg vitamin B12, 304 mcg folate, 1,726 mg sodium.

 

Day 12

Breakfast (368 energy)

• 1 serving Peanut Butter Protein In a single day Oats

A.M. Snack (30 energy)

• 1 plum

Lunch (413 energy)

• 1 serving Meal-Prep Chili-Lime Hen Bowls

P.M. Snack (62 energy)

• 1 cup blackberries

Dinner (335 energy)

• 1 serving Hen & Spinach Skillet Pasta with Lemon & Parmesan

Day by day Totals: 1,208 energy, 73 g protein, 156 g carbohydrates, 31 g fiber, 37 g fats, 29 mg niacin, 2 mcg vitamin B12, 331 mcg folate, 1,307 mg sodium.

 

Day 13

Breakfast (368 energy)

• 1 serving Peanut Butter Protein In a single day Oats

A.M. Snack (64 energy)

• 1 cup raspberries

Lunch (323 energy)

• 1 serving Cucumber Turkey Sub Sandwich

P.M. Snack (62 energy)

• 1 cup blackberries

Dinner (383 energy)

• 1 serving Grilled Pork Tenderloin with Peach Salsa
• 2 cups blended greens
• 1 Tbsp. Citrus French dressing

Day by day Totals: 1,200 energy, 71 g protein, 123 g carbohydrates, 36 g fiber, 53 g fats, 31 mg niacin, 3 mcg vitamin B12, 329 mcg folate, 1,283 mg sodium.

 

Day 14

Breakfast (336 energy)

• 1 serving Two-Ingredient Banana Pancakes
• 1 Tbsp. maple syrup
• 1 cup raspberries
• 2 Tbsp. chopped walnuts

A.M. Snack (72 energy)

• 1 cup broccoli florets
• 2 Tbsp. hummus

Lunch (323 energy)

• 1 serving Cucumber Turkey Sub Sandwich

P.M. Snack (62 energy)

• 1 cup blackberries

Dinner (422 energy)

• 1 serving Salmon Tacos with Pineapple Salsa
• 1 serving Broiled Mango

Day by day Totals: 1,215 energy, 71 g protein, 136 g carbohydrates, 30 g fiber, 49 g fats, 32 mg niacin, 6 mcg vitamin B12, 345 mcg folate, 1,326 mg sodium.

 

You Made It!

Nice job following this gluten-free meal plan. Whether or not you made each single recipe on this eating regimen plan or not, we hope you discovered it inspiring, thrilling and informational. Sustain the nice work and do not miss our different wholesome meal plans.

Watch: Methods to Make Taco-Stuffed Zucchini