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1700 Calorie Gluten-Free Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 1700 calorie gluten-free meal plan?

A 1700 calorie gluten-free meal plan is a seven-day menu where each day adds up to about 1700 kcal (within 50). This one averages 106 g protein a day over 4 meals.

1694

kcal a day

106

g protein a day

27

g protein a meal

7

days

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

1700 kcal · 114 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGluten-Free Oatmeal with Berries and Almond Butter350g 2 swaps Gluten-Free Banana Pancake Stack320g · 430 kcal · 14 g P Gluten-Free Oat Porridge with Banana and Cinnamon350g · 430 kcal · 12 g P	350g	425	15	53	17
LunchGrilled Chicken and Quinoa Salad400g 2 swaps Tuna Salad Stuffed Bell Peppers350g · 510 kcal · 38 g P Chicken and Sweet Potato Hash400g · 540 kcal · 42 g P	400g	510	42	50	16
DinnerBaked Salmon with Sweet Potato and Asparagus450g 2 swaps Baked Salmon with Mashed Potatoes and Asparagus450g · 620 kcal · 40 g P Lean Beef Stir-fry with Mixed Vegetables400g · 600 kcal · 40 g P	450g	615	45	46	28
SnackGreek Yogurt with Honey180g 2 swaps Pumpkin Seeds30g · 150 kcal · 8 g P Sliced Cucumber with Cottage Cheese250g · 160 kcal · 14 g P	180g	150	12	19	3
Total		1700	114	168	64

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

1700 kcal · 109 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Spinach and Gluten-Free Toast280g 2 swaps Greek Yogurt with Gluten-Free Granola and Honey300g · 400 kcal · 22 g P Omelet with Bell Peppers, Mushrooms, and Feta300g · 380 kcal · 22 g P	280g	390	22	26	22
LunchTurkey and Avocado Lettuce Wraps320g 2 swaps Leftover Pork Tenderloin with Quinoa380g · 470 kcal · 42 g P Tuna Salad Stuffed Bell Peppers350g · 470 kcal · 40 g P	320g	480	38	15	30
DinnerLean Beef Stir-Fry with Brown Rice500g 2 swaps Baked Salmon with Brown Rice and Asparagus450g · 650 kcal · 45 g P Baked Salmon with Roasted Sweet Potato and Asparagus450g · 650 kcal · 42 g P	500g	650	45	64	24
SnackApple Slices with Almond Butter150g 2 swaps Carrot Sticks with Hummus180g · 180 kcal · 5 g P Greek Yogurt with Blueberries200g · 180 kcal · 15 g P	150g	180	4	19	10
Total		1700	109	124	86

About the same kcal and protein. Day totals above are not recalculated.

Day 3

1700 kcal · 92 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Seed Pudding with Coconut Milk and Mango300g 2 swaps Scrambled Eggs with Tomatoes and Gluten-Free Toast300g · 410 kcal · 22 g P Gluten-Free Pancakes with Maple Syrup and Berries300g · 400 kcal · 10 g P	300g	410	10	43	22
LunchQuinoa Black Bean Power Bowl450g 2 swaps Quinoa Salad with Black Beans and Corn420g · 520 kcal · 22 g P Shrimp and Quinoa Bowl with Avocado380g · 520 kcal · 36 g P	450g	520	20	76	15
DinnerBaked Cod with Roasted Potatoes and Broccoli500g 2 swaps Baked Cod with Roasted Zucchini and Polenta500g · 580 kcal · 44 g P Baked Halibut with Quinoa and Roasted Cauliflower500g · 580 kcal · 48 g P	500g	580	48	57	18
SnackHard Boiled Eggs and Carrot Sticks200g 2 swaps Mixed Berries with Greek Yogurt220g · 190 kcal · 14 g P Greek Yogurt with Blueberries200g · 180 kcal · 15 g P	200g	190	14	11	10
Total		1700	92	187	65

About the same kcal and protein. Day totals above are not recalculated.

Day 4

1700 kcal · 124 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGluten-Free Banana Pancake Stack320g 2 swaps Gluten-Free Oat Porridge with Banana and Cinnamon350g · 430 kcal · 12 g P Omelet with Mushrooms, Feta, and Spinach280g · 430 kcal · 25 g P	320g	430	14	67	12
LunchGrilled Chicken and Quinoa Salad400g 2 swaps Tuna Salad Stuffed Bell Peppers350g · 510 kcal · 38 g P Chicken and Sweet Potato Hash400g · 540 kcal · 42 g P	400g	510	42	50	16
DinnerPork Tenderloin with Roasted Squash and Green Beans480g 2 swaps Baked Cod with Roasted Potatoes and Broccoli500g · 580 kcal · 48 g P Baked Halibut with Quinoa and Roasted Cauliflower500g · 580 kcal · 48 g P	480g	585	50	47	22
SnackMixed Berries with Cottage Cheese220g 2 swaps Greek Yogurt with Blueberries200g · 180 kcal · 15 g P Greek Yogurt with Mixed Berries200g · 180 kcal · 15 g P	220g	175	18	17	4
Total		1700	124	181	54

About the same kcal and protein. Day totals above are not recalculated.

Day 5

1700 kcal · 120 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Spinach and Gluten-Free Toast280g 2 swaps Greek Yogurt with Gluten-Free Granola and Honey300g · 400 kcal · 22 g P Omelet with Bell Peppers, Mushrooms, and Feta300g · 380 kcal · 22 g P	280g	390	22	26	22
LunchTuna Salad Stuffed Bell Peppers350g 2 swaps Leftover Pork Tenderloin with Quinoa380g · 470 kcal · 42 g P Turkey and Avocado Lettuce Wraps320g · 480 kcal · 38 g P	350g	470	40	19	26
DinnerLemon Herb Chicken with Polenta and Zucchini520g 2 swaps Pork Tenderloin with Roasted Sweet Potato and Broccoli460g · 650 kcal · 48 g P Baked Cod with Sweet Potato Mash and Broccoli500g · 700 kcal · 50 g P	520g	660	52	64	22
SnackRice Cakes with Peanut Butter80g 2 swaps Apple Slices with Almond Butter150g · 180 kcal · 4 g P Carrot Sticks with Hummus180g · 180 kcal · 5 g P	80g	180	6	19	9
Total		1700	120	128	79

About the same kcal and protein. Day totals above are not recalculated.

Day 6

1670 kcal · 89 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGluten-Free Oatmeal with Berries and Almond Butter350g 2 swaps Gluten-Free Banana Pancake Stack320g · 430 kcal · 14 g P Gluten-Free Oat Porridge with Banana and Cinnamon350g · 430 kcal · 12 g P	350g	425	15	53	17
LunchQuinoa Black Bean Power Bowl450g 2 swaps Quinoa Salad with Black Beans and Corn420g · 520 kcal · 22 g P Shrimp and Quinoa Bowl with Avocado380g · 520 kcal · 36 g P	450g	520	20	76	15
DinnerShrimp and Vegetable Rice Noodle Stir-Fry480g 2 swaps Baked Cod with Roasted Potatoes and Broccoli500g · 580 kcal · 48 g P Baked Cod with Roasted Zucchini and Polenta500g · 580 kcal · 44 g P	480g	575	42	66	16
SnackGreek Yogurt with Honey180g 2 swaps Pumpkin Seeds30g · 150 kcal · 8 g P Sliced Cucumber with Cottage Cheese250g · 160 kcal · 14 g P	180g	150	12	19	3
Total		1670	89	214	51

About the same kcal and protein. Day totals above are not recalculated.

Day 7

1685 kcal · 97 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Seed Pudding with Coconut Milk and Mango300g 2 swaps Scrambled Eggs with Tomatoes and Gluten-Free Toast300g · 410 kcal · 22 g P Gluten-Free Pancakes with Maple Syrup and Berries300g · 400 kcal · 10 g P	300g	410	10	43	22
LunchTurkey and Avocado Lettuce Wraps320g 2 swaps Leftover Pork Tenderloin with Quinoa380g · 470 kcal · 42 g P Tuna Salad Stuffed Bell Peppers350g · 470 kcal · 40 g P	320g	480	38	15	30
DinnerBaked Salmon with Sweet Potato and Asparagus450g 2 swaps Baked Salmon with Mashed Potatoes and Asparagus450g · 620 kcal · 40 g P Lean Beef Stir-fry with Mixed Vegetables400g · 600 kcal · 40 g P	450g	615	45	46	28
SnackApple Slices with Almond Butter150g 2 swaps Carrot Sticks with Hummus180g · 180 kcal · 5 g P Greek Yogurt with Blueberries200g · 180 kcal · 15 g P	150g	180	4	19	10
Total		1685	97	123	90

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 1700 kcal (±50)

Protein106.4g

Carbs160.7g

Fat69.9g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

Chicken breast1.2 kg
Salmon fillet600g
Deli turkey slices400g
Lean beef strips400g
Cod fillets500g
Pork tenderloin500g
Shrimp450g

Produce

Mixed berries (fresh or frozen)800g
Mixed salad greens600g
Sweet potatoes1 kg
Asparagus400g
Baby spinach400g
Avocados5 units
Romaine lettuce2 heads
Mixed stir-fry vegetables800g
Apples5 units
Mango2 units
Broccoli600g
Carrots500g
Bananas6 units
Butternut squash600g
Green beans400g
Bell peppers4 units
Zucchini400g

Dairy

Greek yogurt (plain)500g
Eggs18 units
Cottage cheese400g

Pantry

Certified gluten-free rolled oats400g
Almond butter300g
Quinoa500g
Olive oil200ml
Honey100g
Certified gluten-free bread1 loaf
Brown rice400g
Chia seeds200g
Canned coconut milk400ml
Canned black beans400g
Gluten-free flour blend300g
Canned tuna400g
Polenta (gluten-free)400g
Rice cakes1 pack
Peanut butter300g
Rice noodles300g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1700 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1700 calorie gluten-free meal plan for weight loss. Whether 1700 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This gluten free meal plan provides 1700 kcal daily with an average daily protein of 106 grams. It is a middle calorie level that suits many adults with moderate activity. Very active people and larger adults may find this level too low for their needs. The plan is less suited to individuals who require higher energy levels each day. You will eat meals that fit your daily target without exceeding your limits. No wheat, barley or rye appear in any recipe on this page. All grains come from safe sources like rice, quinoa and certified oats. You can maintain your weight easily while following these simple guidelines.

What a day looks like

Your day starts with a breakfast of gluten free oatmeal with berries and almond butter. Lunch brings a filling mix of grilled chicken and quinoa salad to your table. Dinner features baked salmon with sweet potato and asparagus for a hearty main course. A snack of greek yogurt with honey finishes your daily food schedule. You eat four meals per day to keep your routine steady and clear. The daily total ranges from minDailyKcal to maxDailyKcal for flexible eating habits. Protein levels stay inside the range of 89 to 124 grams daily for your goals. This structure helps you plan your meals with confidence every single week.

How to use it

Read through the shopping list carefully before you buy any food items at the store. Cook large batches of grains ahead of time to save precious minutes on busy weekdays. Swap a main protein choice with a similar option if you prefer different flavors. Add extra non starchy vegetables to your plate whenever you feel extra hungry later. Check product labels to ensure your packaged goods contain no hidden gluten ingredients. Keep your daily meal count at four to match the planned structure. Store your prepared food in sealed containers in the fridge for later use. Enjoy your food while keeping track of your daily nutrition targets.

Read the full shopping list carefully before visiting the local grocery store.
Cook large batches of allowed grains in advance for easy weekday meals.
Swap any core protein source with a similar option from the list.
Add extra green vegetables to your meals if you feel hungry.

Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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