2000 Calorie Gluten-Free Meal Plan

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

What is a 2000 calorie gluten-free meal plan?

A 2000 calorie gluten-free meal plan is a seven-day menu where each day adds up to about 2000 kcal (within 50). This one averages 106 g protein a day over 4 meals.

2000

kcal a day

106

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

2000 kcal · 111 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGluten-Free Oat Porridge with Blueberries and Almonds350g 2 alternativas Scrambled Eggs with Spinach and Gluten-Free Toast300g · 500 kcal · 25 g P Buckwheat Pancakes with Maple Syrup and Blueberries320g · 510 kcal · 14 g P	350g	500	18	71	16
AlmuerzoQuinoa and Grilled Chicken Salad with Olive Oil Dressing400g 2 alternativas Grilled Chicken and Quinoa Salad with Olive Oil Dressing450g · 650 kcal · 45 g P Chicken and Avocado Rice Bowl410g · 660 kcal · 42 g P	400g	650	45	55	28
CenaBaked Salmon with Roasted Sweet Potato and Asparagus450g 2 alternativas Baked Salmon with Brown Rice and Asparagus450g · 650 kcal · 45 g P Lean Beef Stir-Fry with Brown Rice500g · 650 kcal · 45 g P	450g	650	42	53	30
SnackRice Cakes with Almond Butter60g 2 alternativas Apple Slices with Almond Butter150g · 200 kcal · 5 g P Apple Slices with Sunflower Seed Butter150g · 200 kcal · 4 g P	60g	200	6	22	10
Total		2000	111	201	84

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

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Día 2

2000 kcal · 120 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Spinach and Gluten-Free Toast300g 2 alternativas Omelette with Mushrooms, Bell Peppers, and Feta Cheese320g · 480 kcal · 30 g P Scrambled Eggs with Tomatoes and Gluten-Free Toast300g · 470 kcal · 23 g P	300g	480	24	33	28
AlmuerzoTurkey and Avocado Rice Bowl420g 2 alternativas Chicken and Avocado Rice Bowl410g · 660 kcal · 42 g P Grilled Chicken and Quinoa Salad with Olive Oil Dressing450g · 650 kcal · 45 g P	420g	670	40	65	28
CenaLean Beef Stir-Fry with Rice Noodles and Mixed Vegetables450g 2 alternativas Baked Salmon with Brown Rice and Asparagus450g · 650 kcal · 45 g P Baked Salmon with Roasted Sweet Potato and Asparagus450g · 650 kcal · 42 g P	450g	650	44	65	24
SnackGreek Yogurt with Honey and Walnuts180g 2 alternativas Greek Yogurt with Honey200g · 200 kcal · 15 g P Handful of Mixed Walnuts and Pumpkin Seeds35g · 210 kcal · 7 g P	180g	200	12	16	10
Total		2000	120	179	90

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

Día 3

2000 kcal · 86 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoBuckwheat Pancakes with Maple Syrup and Strawberries320g 2 alternativas Buckwheat Pancakes with Maple Syrup and Blueberries320g · 510 kcal · 14 g P Chia Seed Pudding with Coconut Milk and Mango350g · 520 kcal · 14 g P	320g	510	14	80	15
AlmuerzoQuinoa and Roasted Vegetable Salad with Feta400g 2 alternativas Turkey and Avocado Wrap in Brown Rice Tortilla380g · 620 kcal · 38 g P Grilled Chicken and Quinoa Salad with Olive Oil Dressing450g · 650 kcal · 45 g P	400g	630	22	70	29
CenaBaked Cod with Mashed Potatoes and Green Beans480g 2 alternativas Lemon Herb Chicken with Polenta and Zucchini520g · 660 kcal · 52 g P Baked Salmon with Brown Rice and Asparagus450g · 650 kcal · 45 g P	480g	660	46	61	26
SnackApple Slices with Sunflower Seed Butter150g 2 alternativas Apple Slices with Almond Butter150g · 200 kcal · 5 g P Greek Yogurt with Honey200g · 200 kcal · 15 g P	150g	200	4	24	10
Total		2000	86	235	80

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

Día 4

2000 kcal · 112 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGluten-Free Oat Porridge with Chia Seeds and Banana350g 2 alternativas Gluten-Free Oat Porridge with Blueberries and Almonds350g · 500 kcal · 18 g P Omelette with Mushrooms, Bell Peppers, and Feta Cheese320g · 480 kcal · 30 g P	350g	490	16	75	14
AlmuerzoChicken and Avocado Rice Bowl410g 2 alternativas Grilled Chicken and Quinoa Salad with Olive Oil Dressing450g · 650 kcal · 45 g P Quinoa and Grilled Chicken Salad with Olive Oil Dressing400g · 650 kcal · 45 g P	410g	660	42	60	28
CenaPork Tenderloin with Roasted Sweet Potato and Broccoli460g 2 alternativas Baked Salmon with Brown Rice and Asparagus450g · 650 kcal · 45 g P Lean Beef Stir-Fry with Brown Rice500g · 650 kcal · 45 g P	460g	650	48	58	25
SnackRice Cakes with Cashew Butter60g 2 alternativas Apple Slices with Almond Butter150g · 200 kcal · 5 g P Apple Slices with Sunflower Seed Butter150g · 200 kcal · 4 g P	60g	200	6	22	10
Total		2000	112	215	77

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

Día 5

2000 kcal · 124 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Tomatoes and Gluten-Free Toast300g 2 alternativas Omelette with Mushrooms, Bell Peppers, and Feta Cheese320g · 480 kcal · 30 g P Scrambled Eggs with Spinach and Gluten-Free Toast300g · 480 kcal · 24 g P	300g	470	23	34	27
AlmuerzoQuinoa and Grilled Chicken Salad with Olive Oil Dressing400g 2 alternativas Grilled Chicken and Quinoa Salad with Olive Oil Dressing450g · 650 kcal · 45 g P Chicken and Avocado Rice Bowl410g · 660 kcal · 42 g P	400g	650	45	55	28
CenaGrilled Shrimp with Rice Noodles and Stir-Fry Veggies480g 2 alternativas Shrimp and Brown Rice Paella500g · 690 kcal · 45 g P Baked Cod with Mashed Potatoes and Green Beans480g · 660 kcal · 46 g P	480g	680	44	72	24
SnackGreek Yogurt with Honey and Walnuts180g 2 alternativas Greek Yogurt with Honey200g · 200 kcal · 15 g P Handful of Mixed Walnuts and Pumpkin Seeds35g · 210 kcal · 7 g P	180g	200	12	16	10
Total		2000	124	177	89

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

Día 6

2000 kcal · 98 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoBuckwheat Pancakes with Maple Syrup and Blueberries320g 2 alternativas Buckwheat Pancakes with Maple Syrup and Strawberries320g · 510 kcal · 14 g P Chia Seed Pudding with Coconut Milk and Mango350g · 520 kcal · 14 g P	320g	510	14	80	15
AlmuerzoTurkey and Avocado Rice Bowl420g 2 alternativas Chicken and Avocado Rice Bowl410g · 660 kcal · 42 g P Grilled Chicken and Quinoa Salad with Olive Oil Dressing450g · 650 kcal · 45 g P	420g	670	40	65	28
CenaBaked Salmon with Mashed Potatoes and Asparagus450g 2 alternativas Baked Salmon with Sweet Potato and Asparagus450g · 615 kcal · 45 g P Lean Beef Stir-fry with Mixed Vegetables400g · 600 kcal · 40 g P	450g	620	40	50	29
SnackApple Slices with Almond Butter150g 2 alternativas Apple Slices with Sunflower Seed Butter150g · 200 kcal · 4 g P Greek Yogurt with Honey200g · 200 kcal · 15 g P	150g	200	4	24	10
Total		2000	98	219	82

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

Día 7

2000 kcal · 90 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGluten-Free Oat Porridge with Blueberries and Almonds350g 2 alternativas Scrambled Eggs with Spinach and Gluten-Free Toast300g · 500 kcal · 25 g P Buckwheat Pancakes with Maple Syrup and Blueberries320g · 510 kcal · 14 g P	350g	500	18	71	16
AlmuerzoQuinoa and Roasted Vegetable Salad with Feta400g 2 alternativas Turkey and Avocado Wrap in Brown Rice Tortilla380g · 620 kcal · 38 g P Grilled Chicken and Quinoa Salad with Olive Oil Dressing450g · 650 kcal · 45 g P	400g	630	22	70	29
CenaLean Beef Stir-Fry with Rice Noodles and Mixed Vegetables450g 2 alternativas Baked Salmon with Brown Rice and Asparagus450g · 650 kcal · 45 g P Baked Salmon with Roasted Sweet Potato and Asparagus450g · 650 kcal · 42 g P	450g	650	44	65	24
SnackRice Cakes with Sunflower Seed Butter60g 2 alternativas Handful of Mixed Walnuts and Pumpkin Seeds35g · 210 kcal · 7 g P Mixed Almonds and Walnuts35g · 210 kcal · 6 g P	60g	220	6	24	11
Total		2000	90	230	80

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 2000 kcal (±50)

Proteínas105.9g

Carbohidratos208g

Grasas83.1g

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
Lean ground turkey500g
Lean beef stir-fry strips500g
Pork tenderloin400g
Cod fillets400g
Shrimp400g
Eggs1 dozen

Frutas y verduras

Blueberries400g
Strawberries300g
Bananas5 units
Apples4 units
Avocados4 units
Spinach400g
Broccoli400g
Asparagus400g
Sweet potatoes1.2 kg
Potatoes1 kg
Mixed stir-fry vegetables800g
Tomatoes300g
Green beans300g

Lácteos

Greek yogurt600g
Feta cheese200g

Despensa

Certified gluten-free rolled oats600g
Quinoa500g
Rice noodles400g
Gluten-free bread1 loaf
Buckwheat flour300g
Brown rice cakes2 packs
Almond butter1 jar
Sunflower seed butter1 jar
Cashew butter1 jar
Olive oil250ml
Honey1 bottle
Maple syrup1 bottle

Otros

Almonds150g
Walnuts150g
Chia seeds100g

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 2000 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 2000 kcal diet provides an average daily protein of 106 grams for adults who maintain weight. You receive between 86 and 124 grams of daily protein across 7 days. This is a middle calorie level that suits many adults with moderate activity. Very active people or larger adults might find this 2000 kcal intake too low for their needs. The plan uses gluten-free ingredients to avoid wheat and barley and rye. You eat foods like rice and quinoa and oats that are labelled gluten-free. Meals are split into 4 parts each day to suit your schedule.

What a day looks like

Day one starts with gluten-free oat porridge with blueberries and almonds for breakfast. Lunch brings quinoa and grilled chicken salad with olive oil dressing. Dinner features baked salmon with roasted sweet potato and asparagus. You finish the day with a snack of rice cakes with almond butter. Other top protein meals include pork tenderloin with roasted sweet potato and broccoli. You also get baked cod with mashed potatoes and green beans. Lean beef stir-fry with rice noodles and mixed vegetables adds more variety. Grilled shrimp with rice noodles and stir-fry veggies complete your options.

How to use it

Read the shopping list carefully before you buy food for the week. Batch cooking helps you save time when you prepare meals in advance. Swap a protein source with a similar option if you want a change. Add extra vegetables to your plate whenever you feel hungry for more food. Keep track of your daily food intake to stay on target. Check food labels to ensure your ingredients contain no gluten. Store your prepared meals properly in the fridge until you eat them. Enjoy your meals while following this structured weekly eating routine.

Read through the complete shopping list before you visit the local grocery store.
Prepare larger batches of food in advance to save time during busy days.
Swap any protein choice with a similar option when you need variety.
Include extra vegetables in your daily meals if you want more food.

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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