1300 Calorie Gluten-Free Meal Plan

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

What is a 1300 calorie gluten-free meal plan?

A 1300 calorie gluten-free meal plan is a seven-day menu where each day adds up to about 1300 kcal (within 50). This one averages 85 g protein a day over 3 meals. This is a low daily level. Ask your doctor or a registered dietitian.

1300

kcal a day

85

g protein a day

28

g protein a meal

7

days

Généré par Mealyno à partir de formules publiées. Non relu par un médecin ni par un diététicien. Détails

Jour 1

1300 kcal · 80 g P

Jour 1
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs with Spinach and Feta200g 2 alternatives Omelette with Mushrooms and Bell Peppers200g · 350 kcal · 22 g P Smoothie with Spinach, Banana, and Protein Powder350ml · 350 kcal · 25 g P	200g	350	25	6	25
DéjeunerLentil Soup with Gluten-Free Bread400g 2 alternatives Canned Tuna Salad on Gluten-Free Crackers350g · 450 kcal · 36 g P Grilled Chicken and Quinoa Salad400g · 450 kcal · 38 g P	400g	450	20	59	15
DînerBaked Salmon with Roasted Asparagus and Quinoa350g 2 alternatives Baked Cod with Lemon-Herb Potatoes and Zucchini400g · 500 kcal · 35 g P Baked Cod with Steamed Broccoli and Sweet Potato Mash350g · 500 kcal · 40 g P	350g	500	35	45	20
Total		1300	80	110	60

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

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Jour 2

1300 kcal · 90 g P

Jour 2
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGreek Yogurt with Berries and Almonds250g 2 alternatives Cottage Cheese with Pineapple Chunks250g · 300 kcal · 25 g P Omelette with Mushrooms and Bell Peppers180g · 300 kcal · 20 g P	250g	300	20	28	12
DéjeunerChicken Salad Lettuce Wraps300g 2 alternatives Chicken and Vegetable Skewers300g · 400 kcal · 35 g P Leftover Baked Cod Salad250g · 400 kcal · 35 g P	300g	400	30	14	25
DînerLean Beef Stir-fry with Mixed Vegetables400g 2 alternatives Pork Tenderloin with Roasted Brussels Sprouts and Millet500g · 600 kcal · 48 g P Roast Chicken Breast with Green Beans and Roasted Root Vegetables400g · 600 kcal · 50 g P	400g	600	40	43	30
Total		1300	90	85	67

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 3

1300 kcal · 90 g P

Jour 3
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGluten-Free Oatmeal with Chia Seeds and Apple280g 2 alternatives Gluten-Free Oatmeal with Apple Slices250g · 320 kcal · 10 g P Berry Protein Smoothie with Almond Milk350ml · 330 kcal · 25 g P	280g	320	10	52	8
DéjeunerTuna Salad (Mayo-Free) with Cucumber Slices250g 2 alternatives Tuna Salad with Cucumber and Bell Peppers230g · 380 kcal · 32 g P Chicken Salad Lettuce Wraps300g · 400 kcal · 30 g P	250g	380	35	15	20
DînerTurkey Meatballs with Zucchini Noodles and Marinara400g 2 alternatives Lean Beef Stir-fry with Mixed Vegetables400g · 600 kcal · 40 g P Pork Tenderloin with Roasted Brussels Sprouts and Millet500g · 600 kcal · 48 g P	400g	600	45	38	30
Total		1300	90	105	58

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 4

1300 kcal · 80 g P

Jour 4
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerSmoothie: Spinach, Banana, Protein Powder, Almond Milk400ml 2 alternatives Omelette with Mushrooms and Bell Peppers200g · 350 kcal · 22 g P Scrambled Eggs with Spinach and Feta200g · 350 kcal · 25 g P	400ml	350	25	40	10
DéjeunerQuinoa Salad with Black Beans and Corn350g 2 alternatives Canned Tuna Salad on Gluten-Free Crackers350g · 450 kcal · 36 g P Grilled Chicken and Quinoa Salad400g · 450 kcal · 38 g P	350g	450	15	64	15
DînerBaked Cod with Steamed Broccoli and Sweet Potato Mash350g 2 alternatives Baked Cod with Lemon-Herb Potatoes and Zucchini400g · 500 kcal · 35 g P Baked Salmon with Asparagus400g · 500 kcal · 40 g P	350g	500	40	40	20
Total		1300	80	144	45

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 5

1300 kcal · 83 g P

Jour 5
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerPoached Eggs with Avocado on Gluten-Free Toast220g 2 alternatives Greek Yogurt with Gluten-Free Granola and Honey300g · 400 kcal · 22 g P Scrambled Eggs with Spinach and Gluten-Free Toast280g · 390 kcal · 22 g P	220g	400	18	26	25
DéjeunerChicken and Vegetable Skewers300g 2 alternatives Chicken Salad Lettuce Wraps300g · 400 kcal · 30 g P Leftover Baked Cod Salad250g · 400 kcal · 35 g P	300g	400	35	20	20
DînerShrimp Scampi with Gluten-Free Pasta350g 2 alternatives Baked Cod with Lemon-Herb Potatoes and Zucchini400g · 500 kcal · 35 g P Baked Cod with Steamed Broccoli and Sweet Potato Mash350g · 500 kcal · 40 g P	350g	500	30	39	25
Total		1300	83	85	70

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 6

1300 kcal · 100 g P

Jour 6
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerCottage Cheese with Pineapple Chunks250g 2 alternatives Greek Yogurt with Berries and Almonds250g · 300 kcal · 20 g P Omelette with Mushrooms and Bell Peppers180g · 300 kcal · 20 g P	250g	300	25	39	5
DéjeunerLeftover Shrimp Scampi300g 2 alternatives Chicken Salad Lettuce Wraps300g · 400 kcal · 30 g P Chicken and Vegetable Skewers300g · 400 kcal · 35 g P	300g	400	25	30	20
DînerRoast Chicken Breast with Green Beans and Roasted Root Vegetables400g 2 alternatives Pork Tenderloin with Roasted Brussels Sprouts and Millet500g · 600 kcal · 48 g P Turkey Meatballs with Zucchini Noodles and Marinara400g · 600 kcal · 45 g P	400g	600	50	44	25
Total		1300	100	113	50

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 7

1300 kcal · 72 g P

Jour 7
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerOmelette with Mushrooms and Bell Peppers200g 2 alternatives Scrambled Eggs with Spinach and Feta200g · 350 kcal · 25 g P Smoothie with Spinach, Banana, and Protein Powder350ml · 350 kcal · 25 g P	200g	350	22	9	25
DéjeunerSalmon Salad with Mixed Greens300g 2 alternatives Canned Tuna Salad on Gluten-Free Crackers350g · 450 kcal · 36 g P Grilled Chicken and Quinoa Salad400g · 450 kcal · 38 g P	300g	450	30	26	25
DînerVegetarian Chili with a side of Gluten-Free Cornbread400g 2 alternatives Baked Cod with Lemon-Herb Potatoes and Zucchini400g · 500 kcal · 35 g P Baked Cod with Steamed Broccoli and Sweet Potato Mash350g · 500 kcal · 40 g P	400g	500	20	71	15
Total		1300	72	106	65

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Calories and protein, day by day

ProtéinesGlucidesLipides

La hauteur de la barre correspond aux kcal du jour réparties entre protéines, glucides et lipides. Les chiffres sous chaque barre sont les grammes de protéines.

Macros quotidiens moyens

targeting 1300 kcal (±50)

Protéines85g

Glucides106.9g

Lipides59.3g

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

Liste de courses

Regroupée par rayon. Les quantités correspondent aux 7 jours complets.

Protéines

Eggs12 units
Salmon Fillets400g
Chicken Breast600g
Lean Ground Beef200g
Ground Turkey300g
Cod Fillets200g
Shrimp (peeled and deveined)400g
Whole Chicken Breast1 unit

Fruits et légumes

Fresh Spinach300g
Asparagus300g
Mixed Berries (fresh or frozen)250g
Lettuce1 head
Mixed Stir-fry Vegetables500g
Apples2 units
Cucumbers2 units
Zucchini2 units
Spinach (for smoothie)150g
Bananas2 units
Corn (canned or frozen)150g
Broccoli300g
Sweet Potatoes400g
Avocado1 unit
Bell Peppers2 units
Pineapple Chunks150g
Green Beans300g
Root Vegetables (carrots, parsnips)300g
Mushrooms150g
Mixed Salad Greens200g
Garlic1 bulb
Onion2 units
Lemon1 unit

Produits laitiers

Feta Cheese100g
Greek Yogurt500g
Almond Milk (unsweetened)1 liter
Cottage Cheese250g

Épicerie

Dried Lentils200g
Gluten-Free Bread1 loaf
Quinoa300g
Almonds100g
Gluten-Free Rolled Oats250g
Chia Seeds50g
Canned Tuna (in water)2 cans
Marinara Sauce400g
Gluten-Free Protein Powder1 scoop
Black Beans (canned)1 can
Gluten-Free Bread (for toast)4 slices
Gluten-Free Pasta200g
Canned Diced Tomatoes1 can
Kidney Beans (canned)1 can
Gluten-Free Cornbread Mix1 box
Olive Oil1 bottle

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 1300 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 1300 calorie gluten-free meal plan for weight loss. Whether 1300 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This 1300 kcal menu brings an average daily protein of 85 grams to your table. Smaller adults who want to eat less find this setup fits their daily routine well. Less active people also choose this level when they want to watch their intake. If you need a lot of energy for hard work, this setup is less suited for you. Larger adults might also feel that 1300 kcal is too low for their daily needs. You get a gluten free selection that avoids wheat, barley and rye entirely. Safe grains like rice, quinoa and certified oats fill your bowl instead. Your meals follow a strict gluten free rule to keep things simple.

What a day looks like

Each day gives you three distinct meals to enjoy from morning until night. Day one starts with scrambled eggs with spinach and feta for a warm breakfast. Lunch brings a hearty bowl of lentil soup paired with gluten free bread. Dinner features baked salmon with roasted asparagus and quinoa to round out your evening. Other days might feature roast chicken breast with green beans and roasted root vegetables. You could also try turkey meatballs with zucchini noodles and marinara on a busy night. Lean beef stir fry with mixed vegetables offers another great option during the week. Baked cod with steamed broccoli and sweet potato mash keeps your menu varied and interesting.

How to use it

Read the shopping list carefully before you head out to buy your weekly food items. Batch cooking helps you save time when you prepare your meals ahead for the busy work days. Feel free to swap any protein with a similar choice if you prefer a different taste. Add extra non starchy vegetables to your plate if you feel hungry between your main meals. You can easily find certified gluten free oats at most local grocery stores near you. Keep your kitchen stocked with safe grains like rice and quinoa for quick side dishes. Plan your three daily meals in advance to stay on track all week long. Enjoy your food and follow these simple steps to make your routine smooth.

Cook large batches of roasted root vegetables to save time during the week.
Swap baked salmon for baked cod if you prefer white fish at dinner.
Add extra steamed broccoli to your plate when you want a bigger portion.
Check food labels to ensure your grains are certified gluten free before buying.

Lire l'avertissement complet

Chaque chiffre de cette page (objectifs de calories, répartition des macros et tout plan repas proposé) est produit par des formules (Mifflin-St Jeor pour le métabolisme de base, coefficients d'activité standard) ou, pour les plans repas générés par IA, par un modèle de langage qui applique ces mêmes formules. Sur les pages de plans repas, la quantité de glucides de chaque repas est calculée par différence : calories totales moins les calories des protéines et des lipides, divisées par 4. Elle n'est ni mesurée ni estimée séparément ; lisez-la comme un bilan arithmétique et non comme une analyse nutritionnelle indépendante du plat. Rien de tout cela ne constitue un conseil médical ou nutritionnel individualisé, et rien n'a été relu par un diététicien diplômé, un médecin ou un autre professionnel de santé agréé.

Demandez à votre médecin ou à un diététicien diplômé ce qui vous convient avant de commencer un nouveau régime, surtout si vous êtes enceinte ou allaitez, si vous avez une maladie diagnostiquée, si vous prenez un médicament sur ordonnance ou si vous avez des antécédents de troubles du comportement alimentaire. Si vous avez une maladie rénale ou une autre affection médicale, demandez conseil à votre médecin avant d'augmenter les protéines.

Mealyno ne recommande jamais un objectif de calories inférieur à votre métabolisme de base (BMR) calculé, l'énergie minimale dont votre corps a besoin au repos complet. Même le réglage de perte de poids le plus agressif est plafonné à ce seuil.

Les estimations de calories et de BMR utilisent la formule de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Généré: septembre 2026

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