Gluten-Free, High-Protein Meal Plan (1800 Calories)

This sample plan provides around 1800 calories and is rich in protein. Feel free to adjust portion sizes and ingredients based on your preferences!

Day 1:

  • Breakfast (400 calories, 30g protein): Smoothie with almond milk, spinach, frozen berries, protein powder, and a scoop of almond butter.

  • Lunch (500 calories, 40g protein): Tuna salad with chopped celery, red onion, and mayonnaise on a bed of mixed greens. Side of sliced cucumber and cherry tomatoes with olive oil and vinegar dressing.

  • Dinner (600 calories, 50g protein): Salmon baked with lemon and herbs, served with roasted asparagus and quinoa.

  • Snack (300 calories, 20g protein): Cottage cheese with sliced peaches and a sprinkle of chia seeds.

Day 2:

  • Breakfast (450 calories, 35g protein): Scrambled eggs with chopped vegetables (mushrooms, peppers, onions) and a slice of gluten-free toast with avocado.

  • Lunch (450 calories, 40g protein): Chicken stir-fry with brown rice noodles, vegetables (broccoli, carrots, snap peas), and a low-sodium soy sauce marinade.

  • Dinner (500 calories, 45g protein): Turkey burger on a gluten-free bun with lettuce, tomato, and avocado. Sweet potato fries baked with olive oil and spices.

  • Snack (400 calories, 20g protein): Greek yogurt with berries and a handful of mixed nuts.

Day 3:

  • Breakfast (350 calories, 25g protein): Chia pudding made with almond milk, chia seeds, and a splash of vanilla extract. Top with sliced banana and a drizzle of nut butter.

  • Lunch (550 calories, 45g protein): Black bean burgers on gluten-free buns with a side salad and a dollop of guacamole.

  • Dinner (500 calories, 50g protein): Shrimp scampi with gluten-free pasta (chickpea or lentil) and a side of steamed broccoli.

  • Snack (400 calories, 20g protein): Hard-boiled eggs and a handful of grapes.

Tips:

  • For additional protein throughout the day, consider adding protein powder to your morning coffee or having a protein bar for a snack.

  • Don't forget healthy fats! Include sources like avocado, nuts, seeds, and olive oil for satiety and nutrient absorption.

  • Drink plenty of water throughout the day to stay hydrated.

  • This is just a sample plan, feel free to swap ingredients and meals based on your preferences and dietary needs.

Additional Gluten-Free, High-Protein Options:

  • Breakfast: Gluten-free oatmeal with protein powder and berries, protein pancakes with almond flour.

  • Lunch: Chicken or lentil soup, tuna salad with crackers made from nuts and seeds.

  • Dinner: Steak with grilled vegetables, chicken fajitas with corn tortillas.

  • Snacks: Edamame, protein mug cake, sliced bell peppers with hummus.

Remember, consulting with a registered dietitian can help create a personalized plan that meets your specific goals and needs.