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
- Lean Proteins: Chicken, turkey, fish, and lean beef cuts. Check for gluten in processed meats.
- Low-Carb Vegetables: Leafy greens, broccoli, cauliflower, and zucchini.
- Eggs: A versatile and high-protein option.
- Low-Carb Fruits: Berries, avocados, and olives.
- Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds.
- Dairy: Cheese and Greek yogurt (ensure they are gluten-free).
- Healthy Fats: Olive oil, avocado oil, and coconut oil.
- Gluten-Free Grains (in moderation): Quinoa and brown rice.
✅ Tip
Foods not to eat
- Gluten-Containing Grains: Wheat, barley, rye, and anything made with these grains.
- High-Carb Vegetables: Potatoes, corn, and peas.
- High-Sugar Fruits: Such as bananas, grapes, and mangoes.
- Processed Snacks: Many contain gluten and are high in carbs.
- Sugary Beverages: Soda, sweetened teas, and fruit juices.
- Fried Foods: Often breaded with gluten-containing ingredients.
Main benefits
The Gluten-Free Meal Plan for Low Carb High Protein combines high-protein, low-carbohydrate foods without gluten. It includes lean meats, fish, eggs, dairy (if tolerated), nuts, and seeds, along with non-starchy vegetables, catering to those seeking muscle building and weight loss.
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
Eggs, spinach, and cheese are staples for a low-carb, high-protein diet and can be bought in bulk. Chicken breast and mixed greens are versatile and can be used in various dishes. Utilize a variety of vegetables like avocado, broccoli, and asparagus in your meals. Homemade almond butter and chia seeds can be more economical and healthier. Consider making your own gluten-free protein pancakes and vegetable kebabs for a nutritious and satisfying meal.
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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?
A gluten-free low-carb high-protein diet should prioritize sources of lean protein like chicken, turkey, and fish which are naturally gluten-free and support a lean body mass. To add healthy fats and fiber, turn to seeds, nuts, and non-starchy vegetables like kale and broccoli. These ingredients help keep your meals balanced and nutritious.
Meal plan suggestions
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
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
