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1800 Calorie Gluten-Free Meal Plan

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

What is an 1800 calorie gluten-free meal plan?

An 1800 calorie gluten-free meal plan is a seven-day menu where each day adds up to about 1800 kcal (within 50). This one averages 104 g protein a day over 4 meals.

1807
kcal a day
104
g protein a day
26
g protein a meal
7
days
Shopping list

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

Day 1

1800 kcal · 104 g P

Day 1
MealPortionkcalProteinCarbsFat
BreakfastGluten-Free Oat Porridge with Blueberries350g
2 swaps
  • Buckwheat Porridge with Berries and Walnuts350g · 450 kcal · 15 g P
  • Smoothie Bowl with Protein Powder and Berries400g · 450 kcal · 30 g P
350g450157112
LunchQuinoa and Roasted Chicken Salad400g
2 swaps
  • Quinoa Chicken Salad with Olive Oil Dressing400g · 550 kcal · 40 g P
  • Chicken and Sweet Potato Hash400g · 540 kcal · 42 g P
400g550405320
DinnerBaked Salmon with Brown Rice and Asparagus450g
2 swaps
  • Baked Salmon with Roasted Sweet Potato and Asparagus450g · 650 kcal · 42 g P
  • Lean Beef Stir-Fry with Brown Rice500g · 650 kcal · 45 g P
450g650455528
SnackAlmonds and Apple Slices100g
2 swaps
  • Apple Slices with Sunflower Seed Butter100g · 150 kcal · 4 g P
  • Greek Yogurt with Honey180g · 150 kcal · 12 g P
100g1504168
Total180010419568

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

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Day 2

1800 kcal · 111 g P

Day 2
MealPortionkcalProteinCarbsFat
BreakfastScrambled Eggs with Spinach and Gluten-Free Toast300g
2 swaps
  • Omelet with Mushrooms, Feta, and Spinach280g · 430 kcal · 25 g P
  • Scrambled Eggs with Tomatoes and Gluten-Free Toast300g · 410 kcal · 22 g P
300g420243222
LunchTurkey and Avocado Gluten-Free Wrap350g
2 swaps
  • Turkey and Avocado Rice Paper Rolls350g · 530 kcal · 35 g P
  • Chicken and Sweet Potato Hash400g · 540 kcal · 42 g P
350g530354424
DinnerLean Beef Stir-Fry with Rice Noodles500g
2 swaps
  • Baked Cod with Sweet Potato Mash and Broccoli500g · 700 kcal · 50 g P
  • Baked Salmon with Sweet Potato and Asparagus450g · 700 kcal · 45 g P
500g700486926
SnackRice Cakes with Almond Butter50g
2 swaps
  • Almonds and Apple Slices100g · 150 kcal · 4 g P
  • Apple Slices with Sunflower Seed Butter100g · 150 kcal · 4 g P
50g1504168
Total180011116180

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

Day 3

1800 kcal · 95 g P

Day 3
MealPortionkcalProteinCarbsFat
BreakfastGreek Yogurt with Gluten-Free Granola and Honey300g
2 swaps
  • Poached Eggs with Avocado on Gluten-Free Toast220g · 400 kcal · 18 g P
  • Scrambled Eggs with Spinach and Gluten-Free Toast280g · 390 kcal · 22 g P
300g400225112
LunchQuinoa Bowl with Black Beans and Corn450g
2 swaps
  • Quinoa Chicken Salad with Olive Oil Dressing400g · 550 kcal · 40 g P
  • Quinoa and Roasted Chicken Salad400g · 550 kcal · 40 g P
450g550208415
DinnerBaked Cod with Sweet Potato Mash and Broccoli500g
2 swaps
  • Baked Salmon with Sweet Potato and Asparagus450g · 700 kcal · 45 g P
  • Grilled Chicken Breast with Roasted Potatoes and Zucchini500g · 700 kcal · 55 g P
500g700507124
SnackMixed Berries with Walnuts120g
2 swaps
  • Almonds and Apple Slices100g · 150 kcal · 4 g P
  • Apple Slices with Sunflower Seed Butter100g · 150 kcal · 4 g P
120g15031011
Total18009521662

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

Day 4

1800 kcal · 115 g P

Day 4
MealPortionkcalProteinCarbsFat
BreakfastGluten-Free Oat Porridge with Banana and Cinnamon350g
2 swaps
  • Gluten-Free Banana Pancake Stack320g · 430 kcal · 14 g P
  • Omelet with Mushrooms, Feta, and Spinach280g · 430 kcal · 25 g P
350g43012759
LunchTuna Salad Stuffed Bell Peppers400g
2 swaps
  • Shrimp and Quinoa Bowl with Avocado380g · 520 kcal · 36 g P
  • Grilled Chicken and Quinoa Salad400g · 510 kcal · 42 g P
400g520402728
DinnerGrilled Chicken Breast with Roasted Potatoes and Zucchini500g
2 swaps
  • Baked Cod with Sweet Potato Mash and Broccoli500g · 700 kcal · 50 g P
  • Turkey Meatballs with Gluten-Free Spaghetti and Marinara500g · 710 kcal · 50 g P
500g700556624
SnackPumpkin Seeds30g
2 swaps
  • Almonds and Apple Slices100g · 150 kcal · 4 g P
  • Apple Slices with Sunflower Seed Butter100g · 150 kcal · 4 g P
30g1508013
Total180011516874

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

Day 5

1800 kcal · 111 g P

Day 5
MealPortionkcalProteinCarbsFat
BreakfastScrambled Eggs with Tomatoes and Gluten-Free Toast300g
2 swaps
  • Greek Yogurt with Gluten-Free Granola and Honey300g · 400 kcal · 22 g P
  • Poached Eggs with Avocado on Gluten-Free Toast220g · 400 kcal · 18 g P
300g410223321
LunchQuinoa and Roasted Chicken Salad400g
2 swaps
  • Quinoa Chicken Salad with Olive Oil Dressing400g · 550 kcal · 40 g P
  • Chicken and Sweet Potato Hash400g · 540 kcal · 42 g P
400g550405320
DinnerShrimp and Brown Rice Paella500g
2 swaps
  • Baked Cod with Sweet Potato Mash and Broccoli500g · 700 kcal · 50 g P
  • Baked Salmon with Roasted Sweet Potato and Asparagus500g · 700 kcal · 42 g P
500g690457822
SnackApple Slices with Sunflower Seed Butter100g
2 swaps
  • Almonds and Apple Slices100g · 150 kcal · 4 g P
  • Greek Yogurt with Honey180g · 150 kcal · 12 g P
100g1504168
Total180011118071

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

Day 6

1800 kcal · 109 g P

Day 6
MealPortionkcalProteinCarbsFat
BreakfastGreek Yogurt with Gluten-Free Granola and Honey300g
2 swaps
  • Poached Eggs with Avocado on Gluten-Free Toast220g · 400 kcal · 18 g P
  • Scrambled Eggs with Spinach and Gluten-Free Toast280g · 390 kcal · 22 g P
300g400225112
LunchTurkey and Avocado Gluten-Free Wrap350g
2 swaps
  • Turkey and Avocado Rice Paper Rolls350g · 530 kcal · 35 g P
  • Chicken and Sweet Potato Hash400g · 540 kcal · 42 g P
350g530354424
DinnerBaked Salmon with Quinoa and Roasted Asparagus480g
2 swaps
  • Pork Tenderloin with Roasted Potatoes and Zucchini450g · 720 kcal · 48 g P
  • Baked Cod with Wild Rice and Roasted Tomatoes500g · 730 kcal · 55 g P
480g720486032
SnackRice Cakes with Almond Butter50g
2 swaps
  • Almonds and Apple Slices100g · 150 kcal · 4 g P
  • Apple Slices with Sunflower Seed Butter100g · 150 kcal · 4 g P
50g1504168
Total180010917176

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

Day 7

1850 kcal · 86 g P

Day 7
MealPortionkcalProteinCarbsFat
BreakfastGluten-Free Oat Porridge with Blueberries350g
2 swaps
  • Buckwheat Porridge with Berries and Walnuts350g · 450 kcal · 15 g P
  • Smoothie Bowl with Protein Powder and Berries400g · 450 kcal · 30 g P
350g450157112
LunchQuinoa Bowl with Black Beans and Corn450g
2 swaps
  • Quinoa Chicken Salad with Olive Oil Dressing400g · 550 kcal · 40 g P
  • Quinoa and Roasted Chicken Salad400g · 550 kcal · 40 g P
450g550208415
DinnerLean Beef Stir-Fry with Rice Noodles500g
2 swaps
  • Baked Cod with Sweet Potato Mash and Broccoli500g · 700 kcal · 50 g P
  • Baked Salmon with Sweet Potato and Asparagus450g · 700 kcal · 45 g P
500g700486926
SnackMixed Berries with Walnuts120g
2 swaps
  • Almonds and Apple Slices100g · 150 kcal · 4 g P
  • Apple Slices with Sunflower Seed Butter100g · 150 kcal · 4 g P
120g15031011
Total18508623464

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

Calories and protein, day by day

Calories by macro, day by day. D1: 1800 kcal, 104 g protein, 195 g carbs, 68 g fat; D2: 1800 kcal, 111 g protein, 161 g carbs, 80 g fat; D3: 1800 kcal, 95 g protein, 216 g carbs, 62 g fat; D4: 1800 kcal, 115 g protein, 168 g carbs, 74 g fat; D5: 1800 kcal, 111 g protein, 180 g carbs, 71 g fat; D6: 1800 kcal, 109 g protein, 171 g carbs, 76 g fat; D7: 1850 kcal, 86 g protein, 234 g carbs, 64 g fat. target: 1800 kcal.0500100015002000D1104gD2111gD395gD4115gD5111gD6109gD786gtarget 1800
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 1800 kcal (±50)

Protein104.4g
Carbs189.3g
Fat70.7g

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 breast800g
  • Salmon fillets600g
  • Sliced turkey breast400g
  • Lean beef strips500g
  • Cod fillets500g
  • Canned tuna300g
  • Shrimp500g

Produce

  • Blueberries300g
  • Asparagus400g
  • Apples1 kg
  • Spinach300g
  • Avocados3 units
  • Stir-fry vegetables600g
  • Sweet potatoes600g
  • Broccoli400g
  • Mixed berries400g
  • Bananas4 units
  • Bell peppers4 units
  • Potatoes600g
  • Zucchini400g
  • Tomatoes400g

Dairy

  • Eggs12 units
  • Greek yogurt800g

Pantry

  • Certified gluten-free oats500g
  • Quinoa600g
  • Brown rice500g
  • Almonds100g
  • Gluten-free bread1 loaf
  • Gluten-free wraps1 pack
  • Rice noodles400g
  • Rice cakes1 pack
  • Almond butter250g
  • Gluten-free granola300g
  • Honey100g
  • Black beans400g
  • Canned corn300g
  • Walnuts100g
  • Pumpkin seeds100g
  • Sunflower seed butter200g

Check the numbers for you

About this plan

Many people search for a 1800 calorie gluten-free meal plan for weight loss. Whether 1800 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This 1800 kcal meal plan provides an average of 104 grams of protein daily for adults who want to maintain their weight. This middle calorie level suits many adults with moderate activity. Very active or larger adults may find this intake too low. You receive 4 meals daily over 7 days in a gluten-free format. That means no wheat, barley or rye exist in any dish. Instead, you use rice, quinoa and oats labelled gluten-free for your grains. This setup fits your needs when you follow a strict gluten-free routine.

What a day looks like

Your first day starts with gluten-free oat porridge with blueberries for your morning meal. Lunch brings a satisfying quinoa and roasted chicken salad to your table. Dinner offers baked salmon with brown rice and asparagus as a strong protein choice. Your afternoon snack features almonds and apple slices to round out the day. Other top protein meals include baked cod with sweet potato mash and broccoli. You also get lean beef stir-fry with rice noodles during the week. Each day keeps your protein intake between 86 grams and 115 grams.

How to use it

Read the shopping list carefully before you buy your food items for the week. Batch cooking helps you save time when you prepare your grains and roast your vegetables ahead. You can swap any protein with a similar option if you prefer a different taste. Add more vegetables to your plate if you feel hungry between your scheduled eating times. Keep track of your daily totals to stay within the range of 1800 kcal and 1850 kcal. Check your package labels to ensure all grains are safe from gluten cross contamination. Store your meals properly in sealed containers so they stay fresh until you eat them. Follow this routine consistently to enjoy your structured gluten-free meals without extra stress.

  • Read every single ingredient label to avoid any hidden wheat or barley.
  • Cook your chicken and fish in batches to make busy weekdays much simpler.
  • Swap your salmon for cod whenever you want a different fish option.
  • Add extra broccoli to your plate if you need more food volume.
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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