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1900 Calorie Gluten-Free Meal Plan

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

What is a 1900 calorie gluten-free meal plan?

A 1900 calorie gluten-free meal plan is a seven-day menu where each day adds up to about 1900 kcal (within 50). This one averages 111 g protein a day over 4 meals.

1891

kcal a day

111

g protein a day

28

g protein a meal

7

days

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

Day 1

1900 kcal · 115 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastBuckwheat Porridge with Berries and Walnuts350g 2 swaps Gluten-Free Oat Porridge with Blueberries350g · 450 kcal · 15 g P Smoothie Bowl with Protein Powder and Berries400g · 450 kcal · 30 g P	350g	450	15	64	15
LunchQuinoa Chicken Salad with Olive Oil Dressing400g 2 swaps Quinoa and Roasted Chicken Salad400g · 550 kcal · 40 g P Chicken and Sweet Potato Hash400g · 540 kcal · 42 g P	400g	550	40	53	20
DinnerBaked Salmon with Sweet Potato and Asparagus450g 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	450g	700	45	58	32
SnackGreek Yogurt with Honey200g 2 swaps Greek Yogurt with Honey and Walnuts180g · 200 kcal · 12 g P Hard Boiled Eggs and Carrot Sticks200g · 190 kcal · 14 g P	200g	200	15	24	5
Total		1900	115	199	72

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

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Day 2

1890 kcal · 112 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
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	300g	420	22	29	24
LunchTurkey and Avocado Rice Paper Rolls350g 2 swaps Turkey and Avocado Gluten-Free Wrap350g · 530 kcal · 35 g P Chicken and Sweet Potato Hash400g · 540 kcal · 42 g P	350g	530	35	57	18
DinnerLean Beef Stir-Fry with Rice Noodles and Broccoli500g 2 swaps Grilled Steak with Roasted Wedges and Asparagus480g · 750 kcal · 52 g P Lean Beef Stir-Fry with Broccoli and Brown Rice550g · 750 kcal · 50 g P	500g	750	50	75	28
SnackMixed Berries and Almonds120g 2 swaps Apple Slices with Sunflower Seed Butter150g · 190 kcal · 5 g P Carrot Sticks with Hummus180g · 190 kcal · 5 g P	120g	190	5	16	12
Total		1890	112	177	82

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

Day 3

1890 kcal · 108 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Seed Pudding with Coconut Milk and Mango300g 2 swaps Poached Eggs on Gluten-Free Toast with Avocado300g · 440 kcal · 18 g P Buckwheat Porridge with Berries and Walnuts350g · 450 kcal · 15 g P	300g	440	12	49	22
LunchTuna Salad Stuffed Bell Peppers350g 2 swaps Grilled Chicken and Quinoa Salad400g · 510 kcal · 42 g P Shrimp and Quinoa Bowl with Avocado380g · 520 kcal · 36 g P	350g	510	38	33	25
DinnerRoasted Chicken Thighs with Polenta and Green Beans450g 2 swaps Grilled Steak with Roasted Wedges and Asparagus480g · 750 kcal · 52 g P Lean Beef Stir-Fry with Broccoli and Brown Rice550g · 750 kcal · 50 g P	450g	750	52	61	33
SnackRice Cakes with Peanut Butter60g 2 swaps Apple Slices with Sunflower Seed Butter150g · 190 kcal · 5 g P Carrot Sticks with Hummus180g · 190 kcal · 5 g P	60g	190	6	19	10
Total		1890	108	162	90

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

Day 4

1890 kcal · 111 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGluten-Free Oat and Banana Pancakes320g 2 swaps Buckwheat Porridge with Berries and Walnuts350g · 450 kcal · 15 g P Gluten-Free Oat Porridge with Blueberries350g · 450 kcal · 15 g P	320g	460	14	70	14
LunchShrimp and Quinoa Bowl with Avocado380g 2 swaps Tuna Salad Stuffed Bell Peppers400g · 520 kcal · 40 g P Grilled Chicken and Quinoa Salad400g · 510 kcal · 42 g P	380g	520	36	49	20
DinnerPork Tenderloin with Roasted Potatoes and Zucchini450g 2 swaps Baked Salmon with Quinoa and Roasted Asparagus480g · 720 kcal · 48 g P Baked Cod with Wild Rice and Roasted Tomatoes500g · 730 kcal · 55 g P	450g	720	48	67	29
SnackHard Boiled Eggs and Carrot Sticks180g 2 swaps Mixed Berries with Greek Yogurt220g · 190 kcal · 14 g P Greek Yogurt with Blueberries200g · 180 kcal · 15 g P	180g	190	13	12	10
Total		1890	111	198	73

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

Day 5

1890 kcal · 109 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOmelet with Mushrooms, Feta, and Spinach280g 2 swaps Scrambled Eggs with Spinach and Gluten-Free Toast300g · 420 kcal · 24 g P Scrambled Eggs with Tomatoes and Gluten-Free Toast300g · 410 kcal · 22 g P	280g	430	25	11	32
LunchLentil and Vegetable Soup with Gluten-Free Roll450g 2 swaps Chicken and Sweet Potato Hash400g · 540 kcal · 42 g P Quinoa Bowl with Black Beans and Corn450g · 550 kcal · 20 g P	450g	540	24	77	15
DinnerBaked Cod with Wild Rice and Roasted Tomatoes500g 2 swaps Grilled Steak with Roasted Wedges and Asparagus480g · 750 kcal · 52 g P Lean Beef Stir-Fry with Broccoli and Brown Rice550g · 750 kcal · 50 g P	500g	730	55	67	27
SnackApple Slices with Sunflower Seed Butter150g 2 swaps Carrot Sticks with Hummus180g · 190 kcal · 5 g P Hard Boiled Eggs and Carrot Sticks200g · 190 kcal · 14 g P	150g	190	5	20	10
Total		1890	109	175	84

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

Day 6

1890 kcal · 128 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastSmoothie Bowl with Protein Powder and Berries400g 2 swaps Omelet with Mushrooms, Feta, and Spinach280g · 430 kcal · 25 g P Omelette with Mushrooms, Bell Peppers, and Feta Cheese320g · 480 kcal · 30 g P	400g	450	30	56	12
LunchChicken and Sweet Potato Hash400g 2 swaps Quinoa Chicken Salad with Olive Oil Dressing400g · 550 kcal · 40 g P Quinoa and Roasted Chicken Salad400g · 550 kcal · 40 g P	400g	540	42	53	18
DinnerTurkey Meatballs with Gluten-Free Spaghetti and Marinara500g 2 swaps Baked Cod with Sweet Potato Mash and Broccoli500g · 700 kcal · 50 g P Baked Salmon with Quinoa and Roasted Asparagus480g · 720 kcal · 48 g P	500g	710	50	65	28
SnackRice Crackers with Hummus100g 2 swaps Apple Slices with Sunflower Seed Butter150g · 190 kcal · 5 g P Carrot Sticks with Hummus180g · 190 kcal · 5 g P	100g	190	6	24	8
Total		1890	128	198	66

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

Day 7

1890 kcal · 97 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastPoached Eggs on Gluten-Free Toast with Avocado300g 2 swaps Buckwheat Porridge with Berries and Walnuts350g · 450 kcal · 15 g P Gluten-Free Banana Pancake Stack320g · 430 kcal · 14 g P	300g	440	18	34	26
LunchQuinoa Salad with Black Beans and Corn420g 2 swaps Quinoa Black Bean Power Bowl450g · 520 kcal · 20 g P Shrimp and Quinoa Bowl with Avocado380g · 520 kcal · 36 g P	420g	520	22	72	16
DinnerGrilled Steak with Roasted Wedges and Asparagus480g 2 swaps Lean Beef Stir-Fry with Broccoli and Brown Rice550g · 750 kcal · 50 g P Lean Beef Stir-Fry with Rice Noodles and Broccoli500g · 750 kcal · 50 g P	480g	750	52	57	35
SnackMixed Nuts and Dried Cranberries50g 2 swaps Apple Slices with Almond Butter150g · 180 kcal · 4 g P Carrot Sticks with Hummus180g · 180 kcal · 5 g P	50g	180	5	15	11
Total		1890	97	178	88

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 1900 kcal (±50)

Protein111.4g

Carbs183.9g

Fat79.3g

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
Chicken Thighs800g
Salmon Fillets600g
Lean Beef500g
Ground Turkey500g
Pork Tenderloin500g
Shrimp400g
Cod Fillets500g
Beef Steak500g

Produce

Spinach500g
Avocados6 units
Sweet Potatoes1.5 kg
Asparagus600g
Broccoli500g
Bell Peppers4 units
Green Beans400g
Zucchini500g
Tomatoes500g
Carrots400g
Apples5 units
Bananas6 units
Mixed Berries800g
Mango2 units
Mushrooms300g

Dairy

Eggs2 dozen
Greek Yogurt600g
Feta Cheese200g
Coconut Milk400ml

Pantry

Rolled Gluten-Free Oats500g
Buckwheat Groats400g
Quinoa800g
Wild Rice300g
Polenta300g
Rice Noodles250g
Gluten-Free Spaghetti250g
Gluten-Free Bread1 loaf
Rice Cakes1 pack
Rice Crackers1 pack
Chia Seeds150g
Almonds200g
Walnuts150g
Mixed Nuts150g
Peanut Butter300g
Sunflower Seed Butter250g
Honey200g
Marinara Sauce400g
Black Beans400g
Canned Tuna4 cans
Dried Cranberries100g
Olive Oil500ml

Other

Hummus250g
Protein Powder (Gluten-Free)300g

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 1900 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

Who this plan suits

This 1900 kcal meal plan provides an average of 111 grams of daily protein. It is built to maintain weight for adults who lead moderately active lives. This is a middle calorie level that suits many adults with moderate activity. Very active people or larger adults might find this energy target too low. You receive four meals per day across seven full days of eating. The gluten free diet uses no wheat, barley, or rye grains. Allowed grains include rice, quinoa, and certified oats.

What a day looks like

Day one starts with buckwheat porridge with berries and walnuts for your breakfast meal. Lunch brings a fresh quinoa chicken salad topped with a simple olive oil dressing. Dinner features baked salmon served alongside a sweet potato and tender asparagus stalks. Your snack gives you a bowl of Greek yogurt sweetened with honey. Other top protein choices include baked cod with wild rice and roasted tomatoes. You also get options like grilled steak with roasted wedges and asparagus. Lean beef stir fry with rice noodles and broccoli rounds out the list. Turkey meatballs with gluten free spaghetti and marinara feature prominently as well.

How to use it

Read the shopping list carefully before you buy any groceries for the week ahead. Prepare your meals in batches to save time on busy weekday work nights and mornings. Swap any protein source with a similar option if you prefer another flavor profile. Add extra green vegetables to your plate if you feel hungry between meals. Keep your daily energy intake between 1890 kcal and 1900 kcal overall. Stick to the scheduled layout to maintain consistency across the entire week. Check food labels closely to avoid hidden gluten in processed ingredients. Enjoy the food and follow the steps closely for best results.

Eat four distinct meals each day to meet your daily nutrition targets.
Keep your daily protein intake within the range of 97 to 128 grams.
Choose safe grains like rice and quinoa instead of any wheat products.
Cook the featured recipes in advance to make daily meal times easier.

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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