2200 Calorie Gluten-Free Meal Plan

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

What is a 2200 calorie gluten-free meal plan?

A 2200 calorie gluten-free meal plan is a seven-day menu where each day adds up to about 2200 kcal (within 50). This one averages 123 g protein a day over 4 meals.

2204

kcal a day

123

g protein a day

31

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

2200 kcal · 125 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoCertified Gluten-Free Oatmeal with Berries and Walnuts350g 2 alternativas Chia Seed Pudding with Coconut Milk and Mango350g · 520 kcal · 14 g P Buckwheat Pancakes with Maple Syrup and Blueberries320g · 510 kcal · 14 g P	350g	550	18	75	20
AlmuerzoGrilled Chicken and Quinoa Salad with Olive Oil Dressing450g 2 alternativas Quinoa and Grilled Chicken Salad with Olive Oil Dressing400g · 650 kcal · 45 g P Chicken and Avocado Rice Bowl410g · 660 kcal · 42 g P	450g	650	45	64	24
SnackGreek Yogurt with Honey and Sliced Almonds220g 1 alternativa Greek Yogurt with Honey and Walnuts220g · 300 kcal · 22 g P	220g	300	20	24	14
CenaBaked Salmon with Roasted Sweet Potato and Asparagus500g 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	42	57	34
Total		2200	125	220	92

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

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Día 2

2200 kcal · 122 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	500	25	37	28
AlmuerzoTurkey and Avocado Wrap in Brown Rice Tortilla380g 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	380g	620	38	59	26
SnackRice Cakes with Peanut Butter and Banana Slices180g 2 alternativas Apple Slices with Almond Butter200g · 320 kcal · 7 g P Greek Yogurt with Honey and Sliced Almonds220g · 300 kcal · 20 g P	180g	330	9	40	15
CenaLean Beef Stir-Fry with Broccoli and Brown Rice550g 2 alternativas Grilled Steak with Roasted Wedges and Asparagus480g · 750 kcal · 52 g P Lean Beef Stir-Fry with Rice Noodles and Broccoli500g · 750 kcal · 50 g P	550g	750	50	70	30
Total		2200	122	206	99

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

Día 3

2200 kcal · 114 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoChia Seed Pudding with Coconut Milk and Mango350g 2 alternativas Buckwheat Pancakes with Maple Syrup and Blueberries320g · 510 kcal · 14 g P Buckwheat Pancakes with Maple Syrup and Strawberries320g · 510 kcal · 14 g P	350g	520	14	58	26
AlmuerzoQuinoa Bowl with Roasted Chickpeas and Tahini Dressing480g 2 alternativas Turkey and Avocado Rice Bowl420g · 670 kcal · 40 g P Chicken and Avocado Rice Bowl410g · 660 kcal · 42 g P	480g	680	22	85	28
SnackMixed Berries with Cottage Cheese250g	250g	250	26	25	5
CenaLemon Herb Baked Cod with Roasted Potatoes and Green Beans600g 2 alternativas Grilled Steak with Roasted Wedges and Asparagus480g · 750 kcal · 52 g P Lean Beef Stir-Fry with Broccoli and Brown Rice550g · 750 kcal · 50 g P	600g	750	52	77	26
Total		2200	114	245	85

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

Día 4

2200 kcal · 137 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOmelette with Mushrooms, Bell Peppers, and Feta Cheese320g 2 alternativas Scrambled Eggs with Spinach and Gluten-Free Toast300g · 500 kcal · 25 g P Smoothie Bowl with Protein Powder and Berries400g · 450 kcal · 30 g P	320g	480	30	11	35
AlmuerzoGrilled Chicken and Quinoa Salad with Olive Oil Dressing450g 2 alternativas Quinoa and Grilled Chicken Salad with Olive Oil Dressing400g · 650 kcal · 45 g P Chicken and Avocado Rice Bowl410g · 660 kcal · 42 g P	450g	650	45	64	24
SnackApple Slices with Almond Butter200g 2 alternativas Rice Cakes with Peanut Butter and Banana Slices180g · 330 kcal · 9 g P Greek Yogurt with Honey and Sliced Almonds220g · 300 kcal · 20 g P	200g	320	7	28	20
CenaPork Tenderloin with Mashed Sweet Potatoes and Roasted Brussels Sprouts580g 2 alternativas Grilled Steak with Roasted Wedges and Asparagus480g · 750 kcal · 52 g P Lean Beef Stir-Fry with Broccoli and Brown Rice550g · 750 kcal · 50 g P	580g	750	55	65	30
Total		2200	137	168	109

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

Día 5

2200 kcal · 124 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoCertified Gluten-Free Oatmeal with Berries and Walnuts350g 2 alternativas Chia Seed Pudding with Coconut Milk and Mango350g · 520 kcal · 14 g P Buckwheat Pancakes with Maple Syrup and Blueberries320g · 510 kcal · 14 g P	350g	550	18	75	20
AlmuerzoTurkey and Avocado Wrap in Brown Rice Tortilla380g 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	380g	620	38	59	26
SnackGreek Yogurt with Honey and Sliced Almonds220g 1 alternativa Greek Yogurt with Honey and Walnuts220g · 300 kcal · 22 g P	220g	300	20	24	14
CenaShrimp and Brown Rice Paella with Bell Peppers and Peas550g 2 alternativas Baked Cod with Wild Rice and Roasted Tomatoes500g · 730 kcal · 55 g P Baked Salmon with Quinoa and Roasted Asparagus480g · 720 kcal · 48 g P	550g	730	48	85	22
Total		2200	124	243	82

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

Día 6

2210 kcal · 98 g P

Día 6
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	500	25	37	28
AlmuerzoQuinoa Bowl with Roasted Chickpeas and Tahini Dressing480g 2 alternativas Turkey and Avocado Rice Bowl420g · 670 kcal · 40 g P Chicken and Avocado Rice Bowl410g · 660 kcal · 42 g P	480g	680	22	85	28
SnackRice Cakes with Peanut Butter and Banana Slices180g 2 alternativas Apple Slices with Almond Butter200g · 320 kcal · 7 g P Greek Yogurt with Honey and Sliced Almonds220g · 300 kcal · 20 g P	180g	330	9	40	15
CenaBaked Salmon with Roasted Sweet Potato and Asparagus500g 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	42	57	34
Total		2210	98	219	105

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

Día 7

2220 kcal · 138 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoChia Seed Pudding with Coconut Milk and Mango350g 2 alternativas Buckwheat Pancakes with Maple Syrup and Blueberries320g · 510 kcal · 14 g P Buckwheat Pancakes with Maple Syrup and Strawberries320g · 510 kcal · 14 g P	350g	520	14	58	26
AlmuerzoLean Beef Stir-Fry with Broccoli and Brown Rice550g 2 alternativas Chicken Breast with Sweet Potato Mash and Green Beans540g · 750 kcal · 60 g P Grilled Chicken and Quinoa Salad520g · 750 kcal · 55 g P	550g	750	50	70	30
SnackMixed Berries with Cottage Cheese250g	250g	250	26	25	5
CenaLemon Herb Baked Cod with Roasted Potatoes and Green Beans580g 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	580g	700	48	71	25
Total		2220	138	224	86

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 2200 kcal (±50)

Proteínas122.6g

Carbohidratos217.9g

Grasas94g

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 breast1.0 kg
Salmon fillets800g
Eggs18 units
Deli turkey slices400g
Lean beef strips700g
Cod fillets900g
Pork tenderloin600g
Shrimp500g

Frutas y verduras

Mixed berries800g
Sweet potatoes1.5 kg
Asparagus400g
Baby spinach400g
Avocados4 units
Bananas1 kg
Broccoli800g
Mango500g
Green beans500g
Mushrooms300g
Bell peppers4 units
Apples4 units
Brussels sprouts500g
Green peas300g

Lácteos

Greek yogurt600g
Cottage cheese600g
Feta cheese200g

Despensa

Certified gluten-free rolled oats600g
Walnuts200g
Quinoa700g
Extra virgin olive oil250ml
Honey150g
Sliced almonds150g
Certified gluten-free bread1 loaf
Brown rice tortillas1 pack
Rice cakes2 packs
Peanut butter300g
Brown rice1.0 kg
Chia seeds200g
Canned coconut milk400ml
Canned chickpeas2 cans
Tahini200g
Almond butter250g

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 2200 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 2200 kcal meal plan provides 123 grams of daily protein on average for your needs. It suits larger or very active adults who need a higher daily energy intake. This plan is less suited to very active or larger adults who require a low calorie level. The daily energy range stays between 2200 kcal and 2220 kcal over the week. You will find four meals per day planned across all seven days. The daily protein stays within a range of 98 grams to 138 grams. This gluten-free option excludes wheat, barley, and rye from all recipes. Safe grains like rice, quinoa, and certified oats form the grain base.

What a day looks like

Day one begins with certified gluten-free oatmeal with berries and walnuts for breakfast. Lunch brings a grilled chicken and quinoa salad with olive oil dressing. A snack of Greek yogurt with honey and sliced almonds follows in the afternoon. Dinner finishes the day with baked salmon, roasted sweet potato, and asparagus. Other top protein meals feature pork tenderloin with mashed sweet potatoes and roasted brussels sprouts. You might also eat lemon herb baked cod with roasted potatoes and green beans. Lean beef stir-fry with broccoli and brown rice offers another solid choice. Shrimp and brown rice paella with bell peppers and peas completes the rotation.

How to use it

Read the shopping list carefully before you buy your weekly food items to stay organized. Batch cooking helps you save valuable time on busy weekdays when hunger strikes your household. You can easily swap any protein with a similar option if you prefer a different flavor. Add extra safe vegetables to your meals if you feel hungry between your scheduled eating times. Check food package labels to ensure your items contain no hidden wheat or gluten ingredients. Store your prepared ingredients in clean containers to keep them fresh for later days. Follow the daily meal count closely to match the intended energy targets over the week. Drink plenty of water throughout the day to support your overall daily routine.

Batch cook your grains and roasted vegetables ahead of busy weekdays.
Swap any protein choice for a similar option from the list.
Add extra safe vegetables to your plate if you feel hungry.
Read all food package labels carefully to avoid hidden gluten ingredients.

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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