Gluten-Free Meal Plan (1,800 kcal)
Three 1,800-calorie menus with no wheat, barley or rye. Rice, potatoes, corn and gluten-free staples instead of regular bread and pasta.
The numbers
- Calories
- 1,777 kcal
- Protein
- 111 g
- Carbohydrates
- 198 g
- Fat
- 64 g
- Fibre
- 28 g
Average of the 3 menus on this page.
The menus
Three different days with the same targets. Repeat, alternate or mix meals between them.
Who it is for
People with coeliac disease or diagnosed gluten sensitivity, and anyone avoiding gluten.
How to follow it
- With coeliac disease, watch out for cross-contamination (boards, toasters, fryers).
- Oats only if certified gluten-free.
- Rice, potatoes and corn tortillas are easy gluten-free bases.
Shopping list for the 3 menus
Everything you need for the three days above, rounded to shop-friendly amounts.
Meat, eggs and protein
- Egg whites360 g · 11 pcs
- Tuna canned in water (drained)240 g
- Pork tenderloin (roasted)120 g
- Shredded chicken (cooked)100 g
- Chicken breast (grilled)90 g
Dairy
- Cottage cheese (2% fat)350 g
- Greek yogurt (plain, nonfat)130 g
Grains, bread and cereals
- White rice (cooked)510 g
- Tapioca crepe (cassava starch)80 g · 2 pcs
- Corn tortilla30 g · 1 pcs
- Rice cakes30 g · 3 pcs
Vegetables and roots
- Sweet potato (baked)770 g
- Broccoli (steamed)240 g
- Green beans (boiled)240 g
- Romaine lettuce240 g
- Tomato120 g
Fruit
- Tangerine / mandarin340 g · 3 pcs
- Apple180 g · 1 pcs
- Strawberries150 g
- Avocado130 g
- Banana90 g · 1 pcs
Pantry
- Olive oil90 g
- Olives60 g
- Peanuts (dry-roasted)30 g
- Whey protein powder30 g
- Peanut butter30 g
- Cashews30 g
- Butter20 g
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Personalise my menuSample menu calculated for a healthy reference adult (woman, 32, 165 cm, 70 kg). Your needs may differ; this does not replace professional advice.
Frequently asked questions
Does cutting gluten make you lose weight?
Not by itself. People who lose weight going gluten-free usually ate less bread, cake and pasta — and therefore fewer calories. Without coeliac disease or sensitivity there is no proven benefit.
Which foods are gluten-free?
Rice, beans, meat, eggs, milk, fruit, vegetables, potatoes, corn and cassava are naturally gluten-free. Always check processed food labels.
What are the macros of this diet?
On average 1,777 kcal a day, with 111 g of protein, 198 g of carbs, 64 g of fat and 28 g of fibre.
How many meals does this menu have?
4 meals a day: breakfast, lunch, afternoon snack, dinner. In the meal plan generator you can choose 3 to 6 meals.
Can I swap foods in the menu?
Yes. Swap for foods in the same group with similar calories. In the meal plan generator every food already has equivalent swaps worked out.
More meal plans
Dairy-Free Meal Plan (Lactose-Free)
1,800 kcal · 110 g protein · 4 meals
Vegetarian Meal Plan (1,800 kcal)
1,800 kcal · 100 g protein · 4 meals
Vegan Meal Plan (1,800 kcal, High Protein)
1,800 kcal · 95 g protein · 4 meals
1800-Calorie Meal Plan: Full Day Menu
1,800 kcal · 130 g protein · 5 meals
1600-Calorie Meal Plan: Full Day Menu
1,600 kcal · 115 g protein · 4 meals
2000-Calorie Meal Plan: Full Day Menu
2,000 kcal · 140 g protein · 5 meals