Gluten-free Meal Plan For Low Carb High Protein: 7-day Guide
Experience the power of protein with the Gluten-Free Meal Plan for Low Carb High Protein. This plan includes creatively prepared meals like almond flour pancakes, grilled chicken with roasted vegetables, and seafood salads. Each dish is designed to offer a substantial protein boost while keeping carbs in check, ensuring a fulfilling and gluten-free dietary journey.
Meal plan grocery list
Eggs
Spinach
Cheese
Chicken breast
Mixed greens
Avocado
Olive oil
Greek yogurt
Chia seeds
Salmon
Broccoli
Asparagus
Almond butter
Mushrooms
Feta cheese
Turkey
Gluten-free tortilla
Almonds
Flank steak
Brussels sprouts
Cottage cheese
Cucumber
Radishes
Tuna
Lemon
Celery sticks
Chicken thighs
Cauliflower
Protein powder
Strawberries
Meal plan overview
The Gluten-Free Meal Plan for Low Carb High Protein offers a dynamic approach to nutrition, focusing on high-protein, low-carbohydrate foods without gluten. This plan includes a variety of meats, fish, eggs, dairy, and gluten-free alternatives like quinoa and almond flour, all tailored to fuel the body with quality protein and minimal carbs.
It's an innovative blend of dietary goals, combining gluten-free requirements with low-carb, high-protein objectives for a diverse and satisfying eating experience.
Foods to eat
- Low-Carb Vegetables: Spinach, kale, broccoli, cauliflower, and zucchini for fiber and nutrients.
- Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds for healthy fats and protein.
- Plant-Based Proteins: Tofu, tempeh, and seitan as low-carb protein sources.
- Healthy Fats: Avocado, olive oil, and coconut oil for essential fatty acids.
- Low-Carb Fruits: Berries and melons in moderation.
- Herbs and Spices: To add flavor without carbs or sugar.
- Fermented Foods: Sauerkraut and kimchi for gut health (watch for added sugars).
- Leafy Greens: For essential vitamins and minerals with minimal carbs.
✅ Tip
Foods not to eat
- High-Carb Plant Foods: Grains like rice, wheat, and corn.
- Starchy Vegetables: Potatoes, sweet potatoes, and peas.
- Sugary Fruits: Such as bananas, grapes, and mangoes.
- Processed Vegan Foods: Often high in carbs and additives.
- Refined Sugars: Found in desserts and sweetened beverages.
- Legumes: Beans and lentils, which are higher in carbs.
- High-Carb Dairy Alternatives: Some plant-based milks and yogurts can be high in carbs.
- Sweetened Beverages: Including fruit juices and sweetened teas.
Main benefits
The Plant-Based Meal Plan for Low Carb Diet prioritizes low-carbohydrate plant foods like leafy greens, non-starchy vegetables, nuts, and seeds, while limiting grains and legumes. This plan is designed to aid in weight loss and blood sugar control, incorporating healthy fats and proteins from plant sources.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A gluten-free meal plan for a low-carb, high-protein diet can be enhanced with these alternative products:
- For a high-protein breakfast, consider using protein pancakes instead of traditional gluten-free pancakes.
- Instead of broccoli, try zucchini as a low-carb vegetable option in stir-fries and sides.
- For a creamy texture in dishes, use Greek yogurt as a substitute for cheese, adding more protein with fewer carbs.
- To replace gluten-free tortillas, opt for cabbage leaves as a low-carb wrap alternative.
- For snacking, pistachios offer a different flavor and a slightly lower carb content than almonds.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
Boost your protein intake with these 7 low carb gluten-free snacks:
- Turkey lettuce wraps with avocado and tomato
- Protein smoothie with almond milk, spinach, and protein powder
- Grilled chicken skewers with sugar-free barbecue sauce
- Greek yogurt with sliced almonds and berries
- Cottage cheese with cucumber slices
- Beef jerky strips
- Protein bars made with nuts and seeds
What should I drink on this meal plan?
On a low carb, high protein, gluten-free diet, emphasize beverages like water for hydration, herbal teas, black coffee, protein shakes with gluten-free powder, and unsweetened almond milk as a nutritious base for drinks.
How to get even more nutrients?
Meal plan suggestion
Gluten-Free Low Carb High Protein Meal Plan
Day 1
- Breakfast: Scrambled eggs with spinach and cheese (calories: 300, protein: 20g, carbs: 5g, fat: 20g)
- Lunch: Grilled chicken salad with mixed greens, avocado, and olive oil dressing (calories: 400, protein: 35g, carbs: 10g, fat: 25g)
- Snack: Greek yogurt with a sprinkle of chia seeds (calories: 150, protein: 15g, carbs: 10g, fat: 5g)
- Dinner: Baked salmon with steamed asparagus and a side salad (calories: 500, protein: 40g, carbs: 10g, fat: 30g)
Day 2
- Breakfast: Omelette with mushrooms, bell peppers, and feta cheese (calories: 350, protein: 25g, carbs: 8g, fat: 22g)
- Lunch: Turkey and avocado wrap using a gluten-free tortilla (calories: 400, protein: 30g, carbs: 15g, fat: 25g)
- Snack: A handful of almonds (calories: 200, protein: 8g, carbs: 6g, fat: 18g)
- Dinner: Grilled flank steak with a side of roasted Brussels sprouts (calories: 550, protein: 45g, carbs: 15g, fat: 32g)
Day 3
- Breakfast: Cottage cheese with sliced cucumber and radishes (calories: 200, protein: 20g, carbs: 8g, fat: 8g)
- Lunch: Tuna salad with leafy greens, olive oil, and a squeeze of lemon (calories: 400, protein: 35g, carbs: 10g, fat: 25g)
- Snack: Celery sticks with almond butter (calories: 150, protein: 6g, carbs: 8g, fat: 12g)
- Dinner: Baked chicken thighs with a side of steamed broccoli and cauliflower mash (calories: 500, protein: 40g, carbs: 15g, fat: 30g)
Day 4
- Breakfast: Smoothie with spinach, almond milk, a scoop of protein powder, and a few strawberries (calories: 300, protein: 25g, carbs: 15g, fat: 10g)
- Lunch: Beef and vegetable kebabs with a Greek yogurt dip (calories: 450, protein: 40g, carbs: 15g, fat: 25g)
- Snack: Hard-boiled eggs (calories: 150, protein: 12g, carbs: 1g, fat: 10g)
- Dinner: Grilled shrimp with a side of mixed greens and avocado (calories: 500, protein: 40g, carbs: 15g, fat: 30g)
Day 5
- Breakfast: Greek yogurt with a few raspberries and almond slices (calories: 250, protein: 20g, carbs: 15g, fat: 10g)
- Lunch: Spinach and goat cheese stuffed chicken breast with a side of roasted eggplant (calories: 450, protein: 40g, carbs: 10g, fat: 25g)
- Snack: A small handful of macadamia nuts (calories: 200, protein: 2g, carbs: 4g, fat: 21g)
- Dinner: Pork tenderloin with sautéed green beans and bell peppers (calories: 500, protein: 45g, carbs: 15g, fat: 25g)
Day 6
- Breakfast: Scrambled tofu with spinach and avocado (calories: 350, protein: 25g, carbs: 10g, fat: 25g)
- Lunch: Salad with grilled salmon, mixed greens, and nuts, dressed with olive oil (calories: 500, protein: 35g, carbs: 15g, fat: 32g)
- Snack: Gluten-free cheese sticks (calories: 150, protein: 10g, carbs: 1g, fat: 12g)
- Dinner: Stir-fried beef with mixed vegetables (calories: 550, protein: 40g, carbs: 20g, fat: 30g)
Day 7
- Breakfast: Gluten-free protein pancakes with a dollop of Greek yogurt and berries (calories: 400, protein: 30g, carbs: 20g, fat: 20g)
- Lunch: Chicken Caesar salad with gluten-free croutons (calories: 450, protein: 35g, carbs: 15g, fat: 25g)
- Snack: Avocado with a sprinkle of salt and pepper (calories: 250, protein: 3g, carbs: 12g, fat: 23g)
- Dinner: Grilled lamb chops with a side of asparagus (calories: 500, protein: 40g, carbs: 10g, fat: 30g)
Want to learn more?
- Effect of a hypocaloric, nutritionally complete, higher-protein meal plan on bone density and quality in older adults with obesity: a randomized trial
- A high-protein breakfast induces greater insulin and glucose-dependent insulinotropic peptide responses to a subsequent lunch meal in individuals with type 2 diabetes
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 29, 2024
- Updated on Nov 22, 2024