1800 Calorie Gluten-Free Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated septiembre de 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

Generado por Mealyno a partir de fórmulas publicadas. No revisado por un médico ni por un dietista. Detalles

Día 1

1800 kcal · 104 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGluten-Free Oat Porridge with Blueberries350g 2 alternativas Buckwheat Porridge with Berries and Walnuts350g · 450 kcal · 15 g P Smoothie Bowl with Protein Powder and Berries400g · 450 kcal · 30 g P	350g	450	15	71	12
AlmuerzoQuinoa and Roasted Chicken Salad400g 2 alternativas Quinoa Chicken Salad with Olive Oil Dressing400g · 550 kcal · 40 g P Chicken and Sweet Potato Hash400g · 540 kcal · 42 g P	400g	550	40	53	20
CenaBaked Salmon with Brown Rice and Asparagus450g 2 alternativas 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	450g	650	45	55	28
SnackAlmonds and Apple Slices100g 2 alternativas Apple Slices with Sunflower Seed Butter100g · 150 kcal · 4 g P Greek Yogurt with Honey180g · 150 kcal · 12 g P	100g	150	4	16	8
Total		1800	104	195	68

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

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Día 2

1800 kcal · 111 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Spinach and Gluten-Free Toast300g 2 alternativas 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	24	32	22
AlmuerzoTurkey and Avocado Gluten-Free Wrap350g 2 alternativas Turkey and Avocado Rice Paper Rolls350g · 530 kcal · 35 g P Chicken and Sweet Potato Hash400g · 540 kcal · 42 g P	350g	530	35	44	24
CenaLean Beef Stir-Fry with Rice Noodles500g 2 alternativas 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	500g	700	48	69	26
SnackRice Cakes with Almond Butter50g 2 alternativas Almonds and Apple Slices100g · 150 kcal · 4 g P Apple Slices with Sunflower Seed Butter100g · 150 kcal · 4 g P	50g	150	4	16	8
Total		1800	111	161	80

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 3

1800 kcal · 95 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt with Gluten-Free Granola and Honey300g 2 alternativas 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	300g	400	22	51	12
AlmuerzoQuinoa Bowl with Black Beans and Corn450g 2 alternativas Quinoa Chicken Salad with Olive Oil Dressing400g · 550 kcal · 40 g P Quinoa and Roasted Chicken Salad400g · 550 kcal · 40 g P	450g	550	20	84	15
CenaBaked Cod with Sweet Potato Mash and Broccoli500g 2 alternativas 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	500g	700	50	71	24
SnackMixed Berries with Walnuts120g 2 alternativas Almonds and Apple Slices100g · 150 kcal · 4 g P Apple Slices with Sunflower Seed Butter100g · 150 kcal · 4 g P	120g	150	3	10	11
Total		1800	95	216	62

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 4

1800 kcal · 115 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGluten-Free Oat Porridge with Banana and Cinnamon350g 2 alternativas Gluten-Free Banana Pancake Stack320g · 430 kcal · 14 g P Omelet with Mushrooms, Feta, and Spinach280g · 430 kcal · 25 g P	350g	430	12	75	9
AlmuerzoTuna Salad Stuffed Bell Peppers400g 2 alternativas Shrimp and Quinoa Bowl with Avocado380g · 520 kcal · 36 g P Grilled Chicken and Quinoa Salad400g · 510 kcal · 42 g P	400g	520	40	27	28
CenaGrilled Chicken Breast with Roasted Potatoes and Zucchini500g 2 alternativas 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	500g	700	55	66	24
SnackPumpkin Seeds30g 2 alternativas Almonds and Apple Slices100g · 150 kcal · 4 g P Apple Slices with Sunflower Seed Butter100g · 150 kcal · 4 g P	30g	150	8	0	13
Total		1800	115	168	74

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 5

1800 kcal · 111 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Tomatoes and Gluten-Free Toast300g 2 alternativas 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	300g	410	22	33	21
AlmuerzoQuinoa and Roasted Chicken Salad400g 2 alternativas Quinoa Chicken Salad with Olive Oil Dressing400g · 550 kcal · 40 g P Chicken and Sweet Potato Hash400g · 540 kcal · 42 g P	400g	550	40	53	20
CenaShrimp and Brown Rice Paella500g 2 alternativas 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	500g	690	45	78	22
SnackApple Slices with Sunflower Seed Butter100g 2 alternativas Almonds and Apple Slices100g · 150 kcal · 4 g P Greek Yogurt with Honey180g · 150 kcal · 12 g P	100g	150	4	16	8
Total		1800	111	180	71

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 6

1800 kcal · 109 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt with Gluten-Free Granola and Honey300g 2 alternativas 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	300g	400	22	51	12
AlmuerzoTurkey and Avocado Gluten-Free Wrap350g 2 alternativas Turkey and Avocado Rice Paper Rolls350g · 530 kcal · 35 g P Chicken and Sweet Potato Hash400g · 540 kcal · 42 g P	350g	530	35	44	24
CenaBaked Salmon with Quinoa and Roasted Asparagus480g 2 alternativas 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	480g	720	48	60	32
SnackRice Cakes with Almond Butter50g 2 alternativas Almonds and Apple Slices100g · 150 kcal · 4 g P Apple Slices with Sunflower Seed Butter100g · 150 kcal · 4 g P	50g	150	4	16	8
Total		1800	109	171	76

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 7

1850 kcal · 86 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGluten-Free Oat Porridge with Blueberries350g 2 alternativas Buckwheat Porridge with Berries and Walnuts350g · 450 kcal · 15 g P Smoothie Bowl with Protein Powder and Berries400g · 450 kcal · 30 g P	350g	450	15	71	12
AlmuerzoQuinoa Bowl with Black Beans and Corn450g 2 alternativas Quinoa Chicken Salad with Olive Oil Dressing400g · 550 kcal · 40 g P Quinoa and Roasted Chicken Salad400g · 550 kcal · 40 g P	450g	550	20	84	15
CenaLean Beef Stir-Fry with Rice Noodles500g 2 alternativas 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	500g	700	48	69	26
SnackMixed Berries with Walnuts120g 2 alternativas Almonds and Apple Slices100g · 150 kcal · 4 g P Apple Slices with Sunflower Seed Butter100g · 150 kcal · 4 g P	120g	150	3	10	11
Total		1850	86	234	64

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Calories and protein, day by day

ProteínasCarbohidratosGrasas

La altura de la barra son las kcal del día repartidas en proteínas, carbohidratos y grasas. Las cifras bajo cada barra son los gramos de proteína.

Macros diarios medios

targeting 1800 kcal (±50)

Proteínas104.4g

Carbohidratos189.3g

Grasas70.7g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Lista de la compra

Agrupada por secciones del supermercado. Las cantidades son para los 7 días completos.

Proteínas

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

Frutas y verduras

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

Lácteos

Eggs12 units
Greek yogurt800g

Despensa

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

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 1800 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

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.

Leer el aviso completo

Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.

Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.

Mealyno nunca recomienda un objetivo de calorías por debajo de tu tasa metabólica basal (BMR) calculada, la energía mínima que necesita tu cuerpo en reposo completo. Incluso el ajuste de pérdida de peso más agresivo se limita a ese mínimo.

Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generado: septiembre de 2026

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