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.