Gluten-free Meal Plan For Low Carb High Protein: 7-day Guide
Listonic team
Updated on Nov 22, 2024
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 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.
Recommended nutrient breakdown
Protein: 30%
Fat: 35%
Carbs: 30%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
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
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.
Meal plan suggestion
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
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