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7 Day Gluten Free Meal Plan (with Printable PDF + Grocery List)

Are you looking for ways to improve your health and wellness? Consider trying out a gluten-free diet! Gluten is a protein found in wheat, barley, and rye. For some individuals, consuming gluten can cause digestive issues such as bloating or diarrhea. Others may have celiac disease, an autoimmune disorder where the body attacks its own tissues when exposed to gluten.

1 Week Gluten Free Diet Plan

Following a gluten-free diet can provide numerous health benefits, including improved digestion and increased energy levels.

In this blog, we will guide you through a 7-day gluten-free diet plan that is easy to follow and packed with delicious and nutritious meals.

Day 1

Breakfast – Scrambled Eggs with Spinach and Tomatoes

Ingredients:

  • 2 large eggs
  • 1/2 cup fresh spinach
  • 1/2 cup diced tomatoes
  • Salt and pepper to taste

Instructions:

  1. In a bowl, beat the eggs and season with salt and pepper.
  2. Heat a non-stick skillet over medium heat and add the spinach and tomatoes.
  3. Pour the beaten eggs over the vegetables and cook, stirring occasionally, until the eggs are fully cooked.
  4. Serve hot.

Nutrition:

  • Calories: 220 kcal
  • Protein: 14g
  • Carbohydrates: 9g
  • Fiber: 2g
  • Fat: 15g
  • Sodium: 440mg 
  • Sugar: 3g

Morning Snack – Greek Yogurt with Berries

Ingredients:

  • 1/2 cup Greek yogurt (gluten-free)
  • 1/2 cup mixed berries (e.g., strawberries, blueberries)

Instructions:

  1. In a bowl, mix the Greek yogurt with the mixed berries.
  2. Enjoy as a refreshing snack. Add sliced chicken and drizzle with balsamic vinaigrette.

Nutrition:

  • Calories: 130 kcal
  • Protein: 10g
  • Carbohydrates: 16g
  • Fiber: 3g
  • Fat: 2g
  • Sugar: 9g
  • Sodium: 40mg

Lunch – Grilled Chicken Salad

Ingredients:

  • 4 oz grilled chicken breast
  • 2 cups mixed greens (lettuce, spinach, arugula)
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cucumber, sliced
  • 2 tablespoons gluten-free salad dressing

Instructions:

  1. Slice the grilled chicken breast into thin strips.
  2. In a large bowl, combine the mixed greens, cherry tomatoes, and cucumber.
  3. Top the salad with the grilled chicken strips.
  4. Drizzle gluten-free salad dressing over the salad. Top with sliced almonds and drizzle with honey (if desired).

Nutrition:

  • Calories: 310 kcal
  • Protein: 32g
  • Carbohydrates: 10g
  • Fiber: 3g
  • Fat: 15g
  • Sugar: 5g
  • Sodium: 370mg

Afternoon Snack – Gluten-Free Rice Cakes with Peanut Butter

Ingredients:

  • 2 gluten-free rice cakes
  • 2 tablespoons peanut butter (gluten-free)

Instructions:

  1. Spread peanut butter evenly over the rice cakes.
  2. Enjoy this crunchy and satisfying snack.

Nutrition:

  • Calories: 210 kcal
  • Protein: 7g
  • Carbohydrates: 18g
  • Fiber: 2g
  • Fat: 13g
  • Sodium: 130mg
  • Sugar: 1g

Dinner – Baked Salmon with Roasted Vegetables

Ingredients:

  • 6 oz salmon fillet
  • 1 cup mixed roasted vegetables (e.g., broccoli, carrots, bell peppers)
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. Season the salmon with salt and pepper, and drizzle with olive oil.
  3. Place the salmon on a baking sheet and bake for 15-20 minutes or until it flakes easily with a fork.
  4. Toss the mixed vegetables with olive oil, salt, and pepper, and roast in the oven until tender.
  5. Serve the baked salmon with the roasted vegetables.

Nutrition:

  • Calories: 400 kcal
  • Protein: 30g
  • Carbohydrates: 12g
  • Fiber: 4g
  • Fat: 25g
  • Sodium: 300mg
  • Sugar: 4g

Evening Snack – Sliced Apple with Almond Butter

Ingredients:

  • 1 medium apple, sliced
  • 2 tablespoons almond butter (gluten-free)

Instructions:

  1. Dip the apple slices in almond butter for a satisfying and healthy snack.

Nutrition:

  • Calories: 220 kcal
  • Protein: 4g
  • Carbohydrates: 27g
  • Fiber: 6g
  • Fat: 12g
  • Sodium: 0mg
  • Sugar: 14g (varies by almond butter brand)

Total Nutritional Information (Day 1):

  • Calories: 1,480 kcal
  • Protein: 97g
  • Carbohydrates: 92g
  • Fiber: 20g
  • Fat: 72g
  • Sodium: 1,280mg
  • Sugar: 36g

 

Day 2

Breakfast – Gluten-Free Oatmeal with Berries

Ingredients:

  • 1/2 cup gluten-free rolled oats
  • 1 cup almond milk (or any other milk alternative)
  • 1/2 cup mixed berries
  • 1 tablespoon honey (optional)

Instructions:

  1. In a saucepan, combine the gluten-free rolled oats and almond milk.
  2. Cook over medium heat, stirring occasionally, until the oats are soft and the mixture thickens.
  3. Top with mixed berries and drizzle with honey if desired.

Nutrition:

  • Calories: 280 kcal
  • Protein: 7g
  • Carbohydrates: 49g
  • Fiber: 7g
  • Fat: 7g
  • Sodium: 160mg
  • Sugar: 14g

Morning Snack – Carrot Sticks with Hummus

Ingredients:

  • 1 cup carrot sticks
  • 2 tablespoons gluten-free hummus

Instructions:

  1. Dip carrot sticks into gluten-free hummus for a crunchy and flavorful snack.

Nutrition:

  • Calories: 100 kcal
  • Protein: 2g
  • Carbohydrates: 13g
  • Fiber: 4g
  • Fat: 5g
  • Sodium: 210mg
  • Sugar: 3g

Lunch – Quinoa and Black Bean Salad

Ingredients:

  • 1 cup cooked quinoa (cooked according to package instructions)
  • 1/2 cup black beans (canned and rinsed)
  • 1/2 cup diced bell peppers
  • 1/4 cup diced red onion
  • 1/4 cup chopped cilantro
  • Juice of 1 lime
  • 2 tablespoons olive oil
  • Salt and pepper to taste
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Instructions:

  1. In a large bowl, combine cooked quinoa, black beans, bell peppers, red onion, and cilantro.
  2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
  3. Pour the dressing over the salad and toss to combine.
  4. Chill before serving.

Nutrition:

  • Calories: 410 kcal
  • Protein: 11g
  • Carbohydrates: 54g
  • Fiber: 11g
  • Fat: 18g
  • Sodium: 480mg
  • Sugar: 4g

Afternoon Snack – Gluten-Free Rice Cakes with Avocado

Ingredients:

  • 2 gluten-free rice cakes
  • 1 small avocado, sliced
  • Salt and pepper to taste

Instructions:

  1. Place sliced avocado on rice cakes.
  2. Sprinkle with salt and pepper to taste

Nutrition:

  • Calories: 250 kcal
  • Protein: 3g
  • Carbohydrates: 25g
  • Fiber: 7g
  • Fat: 18g
  • Sodium: 0mg 
  • Sugar: 1g

Dinner – Grilled Shrimp with Quinoa and Asparagus

Ingredients:

  • 6 oz grilled shrimp
  • 1 cup cooked quinoa
  • 1 cup grilled asparagus spears
  • 1 tablespoon olive oil
  • Lemon wedges for garnish
  • Salt and pepper to taste

Instructions:

  1. Toss grilled shrimp with olive oil, salt, and pepper.
  2. Serve the grilled shrimp with cooked quinoa and grilled asparagus.
  3. Garnish with lemon wedges.

Nutrition:

  • Calories: 400 kcal
  • Protein: 30g
  • Carbohydrates: 40g
  • Fiber: 7g
  • Fat: 14g
  • Sodium: 340mg
  • Sugar: 2g

Evening Snack – Mixed Nuts

Ingredients:

  • 1/4 cup mixed nuts (e.g., almonds, walnuts, cashews)

Instructions:

  1. Enjoy a small handful of mixed nuts as a satisfying evening snack.

Nutrition:

  • Calories: 200 kcal
  • Protein: 5g
  • Carbohydrates: 6g
  • Fiber: 2g
  • Fat: 18g
  • Sodium: 0mg 
  • Sugar: 1g

Total Nutritional Information (Day 2):

  • Calories: 1,640 kcal
  • Protein: 68g
  • Carbohydrates: 192g
  • Fiber: 38g
  • Fat: 80g
  • Sodium: 1,190mg
  • Sugar: 24g

 

Day 3

Breakfast – Greek Yogurt Parfait with Berries

Ingredients:

  • 1 cup Greek yogurt (gluten-free)
  • 1/2 cup mixed berries (e.g., blueberries, raspberries)
  • 2 tablespoons honey (optional)

Instructions:

  1. In a glass or bowl, layer Greek yogurt, mixed berries, and drizzle with honey if desired.
  2. Repeat the layers.
  3. Serve as a delicious and protein-packed breakfast.

Nutrition:

  • Calories: 320 kcal
  • Protein: 22g
  • Carbohydrates: 50g
  • Fiber: 5g
  • Fat: 4g
  • Sodium: 90mg
  • Sugar: 40g

 


Morning Snack – Sliced Cucumber with Hummus

Ingredients:

  • 1 cup cucumber slices
  • 2 tablespoons gluten-free hummus
  • Salt and pepper to taste

Instructions:

  1. Dip cucumber slices into gluten-free hummus for a refreshing and low-calorie snack.

Nutrition:

  • Calories: 50 kcal
  • Protein: 2g
  • Carbohydrates: 6g
  • Fiber: 2g
  • Fat: 2g
  • Sodium: 150mg
  • Sugar: 1g

Lunch – Gluten-Free Wrap with Turkey and Avocado

Ingredients:

  • 1 gluten-free tortilla wrap
  • 3 oz turkey slices (gluten-free)
  • 1/2 avocado, sliced
  • 1/2 cup mixed greens
  • 1 tablespoon gluten-free mayonnaise

Instructions:

  1. Lay the gluten-free tortilla wrap flat.
  2. Layer turkey slices, avocado, mixed greens, and mayonnaise.
  3. Roll up the wrap and cut it in half.

Nutrition:

  • Calories: 450 kcal
  • Protein: 22g
  • Carbohydrates: 30g
  • Fiber: 8g
  • Fat: 28g
  • Sodium: 480mg
  • Sugar: 3g

Afternoon Snack – Gluten-Free Rice Cakes with Cottage Cheese

Ingredients:

  • 2 gluten-free rice cakes
  • 1/2 cup low-fat cottage cheese

Instructions:

  1. Spread cottage cheese evenly over the rice cakes.
  2. Enjoy this protein-rich and crunchy snack.

Nutrition:

  • Calories: 190 kcal
  • Protein: 16g
  • Carbohydrates: 20g
  • Fiber: 1g
  • Fat: 5g
  • Sodium: 330mg
  • Sugar: 4g

Dinner – Gluten-Free Pasta with Pesto and Cherry Tomatoes

Ingredients:

  • 2 cups cooked gluten-free pasta (e.g., rice pasta)
  • 2 tablespoons gluten-free pesto sauce
  • 1 cup cherry tomatoes, halved
  • Grated Parmesan cheese for garnish (optional)

Instructions:

  1. Toss cooked gluten-free pasta with pesto sauce.
  2. Add cherry tomatoes and toss again.
  3. Garnish with grated Parmesan cheese if desired.

Nutrition:

  • Calories: 480 kcal
  • Protein: 10g
  • Carbohydrates: 80g
  • Fiber: 6g
  • Fat: 15g
  • Sodium: 160mg
  • Sugar: 4g

Total Nutritional Information (Day 3):

  • Calories: 1490
  • Protein: 72g
  • Carbohydrates: 192g
  • Fiber: 24g
  • Sugar: 64g
  • Fat: 39g
  • Sodium: 1040mg

 

Day 4

Breakfast – Gluten-Free Banana Pancakes

Ingredients:

  • 2 ripe bananas
  • 2 large eggs
  • 1/2 teaspoon gluten-free baking powder
  • 1/4 teaspoon cinnamon (optional)
  • Cooking oil or non-stick spray for the pan

Instructions:

  1. In a bowl, mash the ripe bananas.
  2. Add eggs, gluten-free baking powder, and cinnamon (if using). Mix until well combined.
  3. Heat a skillet or frying pan over medium heat and lightly grease with cooking oil or non-stick spray.
  4. Pour small portions of the pancake batter onto the hot pan.
  5. Cook until bubbles form on the surface, then flip and cook until both sides are golden brown.
  6. Serve with fresh fruit or maple syrup (ensure it’s gluten-free).

Nutrition:

  • Calories: 320 kcal
  • Protein: 8g
  • Carbohydrates: 54g
  • Fiber: 7g
  • Fat: 10g
  • Sodium: 200mg
  • Sugar: 24g

Morning Snack – Sliced Bell Peppers with Guacamole

Ingredients:

  • 1 cup sliced bell peppers
  • 2 tablespoons guacamole (gluten-free)

Instructions:

  1. Dip sliced bell peppers into gluten-free guacamole for a crunchy and nutritious snack.

Nutrition:

  • Calories: 80 kcal
  • Protein: 2g
  • Carbohydrates: 8g
  • Fiber: 3g
  • Fat: 5g
  • Sodium: 160mg
  • Sugar: 2g

Lunch – Gluten-Free Wrap with Grilled Chicken and Veggies

Ingredients:

  • 1 gluten-free tortilla wrap
  • 4 oz grilled chicken breast
  • 1/2 cup sliced bell peppers
  • 1/2 cup mixed greens
  • 2 tablespoons gluten-free hummus
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Instructions:

  1. Lay the gluten-free tortilla wrap flat.
  2. Layer grilled chicken breast, sliced bell peppers, mixed greens, and hummus.
  3. Roll up the wrap and cut it in half.

Nutrition:

  • Calories: 430 kcal
  • Protein: 36g
  • Carbohydrates: 40g
  • Fiber: 8g
  • Fat: 14g
  • Sodium: 590mg
  • Sugar: 3g

Afternoon Snack – Mixed Berries with Almonds

Ingredients:

  • 1/2 cup mixed berries (e.g., strawberries, blueberries)
  • 1/4 cup almonds

Instructions:

  1. Enjoy a combination of mixed berries and almonds as a healthy and satisfying snack.

Nutrition:

  • Calories: 210 kcal
  • Protein: 6g
  • Carbohydrates: 18g
  • Fiber: 6g
  • Fat: 14g
  • Sodium: 0mg
  • Sugar: 6g

Dinner – Gluten-Free Grilled Steak with Steamed Broccoli and Quinoa

Ingredients:

  • 6 oz grilled steak
  • 1 cup steamed broccoli
  • 1/2 cup cooked quinoa
  • Salt and pepper to taste

Instructions:

  1. Season the grilled steak with salt and pepper.
  2. Grill to your desired level of doneness.
  3. Steam the broccoli until tender.
  4. Serve the grilled steak with steamed broccoli and cooked quinoa.

Nutrition:

  • Calories: 480 kcal
  • Protein: 42g
  • Carbohydrates: 25g
  • Fiber: 4g
  • Fat: 22g
  • Sodium: 280mg
  • Sugar: 2g

Evening Snack – Sliced Mango:

Ingredients:

  • 1 cup sliced mango

Instructions:

  1. Enjoy a sweet and tropical serving of sliced mango as a delightful evening snack.

Nutrition:

  • Calories: 150 kcal
  • Protein: 1g
  • Carbohydrates: 38g
  • Fiber: 3g
  • Fat: 1g
  • Sodium: 0mg
  • Sugar: 36g

Total Nutritional Information (Day 4):

  • Calories: 1,670 kcal
  • Protein: 97g
  • Carbohydrates: 193g
  • Fiber: 28g
  • Fat: 65g
  • Sodium: 1,430mg
  • Sugar: 73g

 

Day 5

Breakfast – Chia Seed Pudding with Berries:

Ingredients:

  • 2 tablespoons chia seeds
  • 1 cup almond milk (gluten-free)
  • 1/2 cup mixed berries (e.g., raspberries, blackberries)
  • 1 tablespoon honey (optional)

Instructions:

  1. In a bowl, combine chia seeds and almond milk.
  2. Stir well, cover, and refrigerate overnight (or for at least 3 hours) to allow the chia seeds to absorb the liquid.
  3. Top with mixed berries and drizzle with honey if desired.

Nutrition:

  • Calories: 270 kcal
  • Protein: 5g
  • Carbohydrates: 33g
  • Fiber: 14g
  • Fat: 14g
  • Sodium: 100mg
  • Sugar: 11g

Morning Snack – Celery Sticks with Peanut Butter

Ingredients:

  • 2 celery stalks, cut into sticks
  • 2 tablespoons peanut butter (gluten-free)

Instructions:

  1. Spread peanut butter on celery sticks for a crunchy and satisfying snack.

Nutrition:

  • Calories: 200 kcal
  • Protein: 5g
  • Carbohydrates: 9g
  • Fiber: 4g
  • Fat: 16g
  • Sodium: 150mg
  • Sugar: 2g

Lunch – Gluten-Free Quinoa Salad with Chickpeas

Ingredients:

  • 1 cup cooked quinoa (cooked according to package instructions)
  • 1/2 cup canned chickpeas, drained and rinsed
  • 1/2 cup diced cucumber
  • 1/2 cup diced red bell pepper
  • 2 tablespoons gluten-free vinaigrette dressing
  • Fresh herbs for garnish (e.g., parsley, mint)

Instructions:

  1. In a bowl, combine cooked quinoa, chickpeas, cucumber, and red bell pepper.
  2. Drizzle with gluten-free vinaigrette dressing and toss to combine.
  3. Garnish with fresh herbs.

Nutrition:

  • Calories: 420 kcal
  • Protein: 13g
  • Carbohydrates: 65g
  • Fiber: 11g
  • Fat: 14g
  • Sodium: 360mg
  • Sugar: 6g

Afternoon Snack – Gluten-Free Rice Cakes with Cottage Cheese and Sliced Tomatoes

Ingredients:

  • 2 gluten-free rice cakes
  • 1/2 cup low-fat cottage cheese
  • 1/2 cup sliced tomatoes

Instructions:

  1. Spread cottage cheese on rice cakes and top with sliced tomatoes.

Nutrition:

  • Calories: 220 kcal
  • Protein: 16g
  • Carbohydrates: 23g
  • Fiber: 2g
  • Fat: 6g
  • Sodium: 340mg
  • Sugar: 4g

Dinner – Gluten-Free Baked Chicken with Roasted Brussels Sprouts and Sweet Potatoes

Ingredients:

  • 6 oz baked chicken breast
  • 1 cup roasted Brussels sprouts
  • 1/2 cup roasted sweet potatoes
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Season the chicken breast with salt and pepper, and bake until fully cooked.
  2. Toss Brussels sprouts and sweet potatoes with olive oil, salt, and pepper, and roast until tender.
  3. Serve tofu over cooked quinoa with steamed broccoli.

Nutrition:

  • Calories: 450 kcal
  • Protein: 38g
  • Carbohydrates: 34g
  • Fiber: 9g
  • Fat: 17g
  • Sodium: 260mg
  • Sugar: 9g

Evening Snack – Gluten-Free Popcorn

Ingredients:

  • 2 cups gluten-free popcorn (plain, without added seasonings)

Instructions:

  1. Enjoy a serving of plain gluten-free popcorn as a light evening snack.

Nutrition:

  • Calories: 100 kcal
  • Protein: 2g
  • Carbohydrates: 22g
  • Fiber: 4g
  • Fat: 2g
  • Sodium: 0mg
  • Sugar: 0g

Total Nutritional Information (Day 5):

  • Calories: 1,660 kcal
  • Protein: 87g
  • Carbohydrates: 185g
  • Fiber: 39g
  • Fat: 59g
  • Sodium: 1,210mg
  • Sugar: 32g

 

Day 6

Breakfast – Gluten-Free Smoothie Bowl

Ingredients:

  • 1 cup mixed frozen berries (e.g., strawberries, blueberries, raspberries)
  • 1/2 cup Greek yogurt (gluten-free)
  • 1/4 cup gluten-free granola
  • 1 tablespoon honey (optional)

Instructions:

  1. Blend mixed frozen berries and Greek yogurt until smooth.
  2. Pour into a bowl and top with gluten-free granola.
  3. Drizzle with honey if desired.

Nutrition:

  • Calories: 280 kcal
  • Protein: 15g
  • Carbohydrates: 47g
  • Fiber: 6g
  • Fat: 5g
  • Sodium: 70mg
  • Sugar: 28g

Morning Snack – Sliced Apple with Cinnamon

Ingredients:

  • 1 medium apple, sliced
  • Sprinkle of cinnamon

Instructions:

  1. Sprinkle cinnamon over sliced apple for a naturally sweet and spiced snack
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Nutrition:

  • Calories: 80 kcal
  • Protein: 0g
  • Carbohydrates: 22g
  • Fiber: 4g
  • Fat: 0g
  • Sodium: 0mg
  • Sugar: 16g

Lunch – Gluten-Free Tuna Salad

Ingredients:

  • 1 can (5 oz) gluten-free tuna, drained
  • 2 cups mixed greens
  • 1/4 cup diced red onion
  • 1/4 cup diced cucumber
  • 1 tablespoon gluten-free vinaigrette dressing
  • 1/2 cup cooked quinoa (optional)

Instructions:

  1. Serve sliced pear with a side of low-fat cottage cheese.

Nutrition:

  • Calories: 150
  • Protein: 12g
  • Carbohydrates: 30g
  • Fiber: 6g
  • Sugar: 15g
  • Fat: 1g
  • Sodium: 380mg

Snack – Sliced Pear with Cottage Cheese 

Ingredients:

  • 1 medium pear, sliced
  • 1/2 cup low-fat cottage cheese

Instructions:

  1. In a bowl, combine drained tuna, mixed greens, red onion, and cucumber.
  2. Drizzle with gluten-free vinaigrette dressing and toss to combine.
  3. Serve over cooked quinoa if desired.

Nutrition:

  • Calories: 320 kcal
  • Protein: 28g
  • Carbohydrates: 19g
  • Fiber: 4g
  • Fat: 15g
  • Sodium: 570mg
  • Sugar: 2g

Afternoon Snack – Gluten-Free Rice Cakes with Almond Butter and Sliced Banana

Ingredients:

  • 2 gluten-free rice cakes
  • 2 tablespoons almond butter (gluten-free)
  • 1 small banana, sliced

Instructions:

  1. Spread almond butter evenly over the rice cakes.
  2. Top with sliced banana for a satisfying and balanced snack.

Nutrition:

  • Calories: 310 kcal
  • Protein: 7g
  • Carbohydrates: 40g
  • Fiber: 6g
  • Fat: 16g
  • Sodium: 0mg
  • Sugar: 14g

Dinner – Gluten-Free Grilled Salmon with Quinoa and Steamed Asparagus

Ingredients:

  • 6 oz grilled salmon fillet
  • 1 cup cooked quinoa
  • 1 cup steamed asparagus spears
  • 1 tablespoon olive oil
  • Lemon wedges for garnish
  • Salt and pepper to taste

Instructions:

  1. Season the grilled salmon with salt and pepper.
  2. Grill to your desired level of doneness.
  3. Serve the grilled salmon with cooked quinoa and steamed asparagus.
  4. Garnish with lemon wedges.

Nutrition:

  • Calories: 450 kcal
  • Protein: 34g
  • Carbohydrates: 40g
  • Fiber: 8g
  • Fat: 18g
  • Sodium: 320mg
  • Sugar: 3g

Evening Snack – Dark Chocolate and Almonds

Ingredients:

  • 1 ounce (28 grams) of dark chocolate (70% cocoa or higher)
  • 1/4 cup (28 grams) of almonds

Instructions:

  1. Enjoy a small piece of dark chocolate along with a handful of almonds for a satisfying and indulgent evening snack. Make sure the dark chocolate is gluten-free.

Nutrition:

  • Calories: 210 kcal
  • Protein: 5g
  • Carbohydrates: 12g
  • Fiber: 4g
  • Fat: 16g
  • Sodium: 0mg
  • Sugar: 4g

Total Nutritional Information (Day 6):

  • Calories: 1,780 kcal
  • Protein: 102g
  • Carbohydrates: 206g
  • Fiber: 47g
  • Fat: 75g
  • Sodium: 1,260mg
  • Sugar: 67g

 

Day 7

Breakfast – Veggie Scramble

Ingredients:

  • 2 large eggs
  • 1/4 cup diced bell peppers (red, yellow, green)
  • 1/4 cup diced onions
  • 1/4 cup diced tomatoes
  • 1/4 cup fresh spinach leaves
  • Salt and pepper to taste

Instructions:

  1. In a non-stick skillet, sauté diced bell peppers and onions until softened.
  2. Add diced tomatoes and fresh spinach leaves and cook until spinach wilts.
  3. In a bowl, beat the eggs and pour them over the vegetable mixture.
  4. Scramble until eggs are fully cooked.
  5. Season with salt and pepper.

Nutrition:

  • Calories: 250
  • Protein: 16g
  • Carbohydrates: 14g
  • Fiber: 3g
  • Sugar: 5g
  • Fat: 15g
  • Sodium: 190mg

Lunch – Lentil and Vegetable Stir-Fry 

Ingredients:

  • 1 cup cooked lentils
  • 1 cup mixed stir-fry vegetables (broccoli, bell peppers, snap peas)
  • 1 clove garlic, minced
  • 2 tablespoons low-sodium soy sauce
  • 1/2 teaspoon ginger
  • 1/4 teaspoon red pepper flakes (optional)
  • Salt and pepper to taste

Instructions:

  1. In a pan, sauté minced garlic and mixed vegetables until tender.
  2. Add cooked lentils, low-sodium soy sauce, ginger, red pepper flakes (if using), salt, and pepper.
  3. Stir-fry for a few minutes until everything is heated through.

Nutrition:

  • Calories: 350
  • Protein: 19g
  • Carbohydrates: 63g
  • Fiber: 24g
  • Sugar: 4g
  • Fat: 2g
  • Sodium: 360mg

Snack – Mixed Berries with Greek Yogurt

Ingredients:

  • 1/2 cup mixed berries (blueberries, strawberries, raspberries)
  • 1/2 cup plain Greek yogurt
  • 1 teaspoon honey (optional)

Instructions:

  1. Combine mixed berries and plain Greek yogurt in a bowl.
  2. Drizzle with honey if desired.

Nutrition:

  • Calories: 150
  • Protein: 10g
  • Carbohydrates: 25g
  • Fiber: 4g
  • Sugar: 18g
  • Fat: 1g
  • Sodium: 60mg

Dinner – Baked Salmon with Quinoa and Steamed Broccoli

Ingredients:

  • 4 oz salmon fillet
  • 1/2 cup cooked quinoa
  • 1 cup steamed broccoli
  • 1 lemon wedge
  • 1/2 teaspoon olive oil
  • 1/4 teaspoon dill
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. Season salmon with olive oil, dill, salt, and pepper.
  3. Bake salmon in the oven until fully cooked.
  4. Serve salmon over cooked quinoa with steamed broccoli.
  5. Squeeze lemon wedge over the dish.

Nutrition:

  • Calories: 400
  • Protein: 30g
  • Carbohydrates: 38g
  • Fiber: 6g
  • Sugar: 3g
  • Fat: 15g
  • Sodium: 100mg

Snack – Sliced Cucumber with Hummus: Ingredients:

  • 1 cup sliced cucumber
  • 2 tablespoons hummus (low-sodium)

Instructions:

  1. Serve sliced cucumber with hummus for dipping.

Nutrition:

  • Calories: 70
  • Protein: 2g
  • Carbs: 9g
  • Fiber: 2g
  • Sugar: 4g
  • Fat: 3g
  • Sodium: 130mg

Total Nutritional Information (Day 7):

  • Calories: 1420
  • Protein: 77g
  • Carbs: 149g
  • Fiber: 42g
  • Sugar: 38g
  • Fat: 42g
  • Sodium: 740mg

TRENDING HEALTHY RECIPES

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