1600 Calorie Gluten-Free Meal Plan

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

What is a 1600 calorie gluten-free meal plan?

A 1600 calorie gluten-free meal plan is a seven-day menu where each day adds up to about 1600 kcal (within 50). This one averages 101 g protein a day over 4 meals.

1600

kcal a day

101

g protein a day

25

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

1600 kcal · 97 g P

Jour 1
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerBuckwheat Porridge with Blueberries and Almonds350g 2 alternatives Gluten-Free Oatmeal with Berries and Chia Seeds300g · 380 kcal · 10 g P Omelet with Bell Peppers, Mushrooms, and Feta300g · 380 kcal · 22 g P	350g	380	12	61	10
DéjeunerGrilled Chicken and Quinoa Salad400g 2 alternatives Canned Tuna Salad on Gluten-Free Crackers350g · 450 kcal · 36 g P Grilled Chicken and Roasted Vegetable Bowl400g · 450 kcal · 40 g P	400g	450	38	43	14
CollationApple Slices with Almond Butter150g 2 alternatives Apple Slices with Sunflower Seed Butter150g · 200 kcal · 4 g P Greek Yogurt with Honey200g · 200 kcal · 15 g P	150g	200	5	18	12
DînerBaked Salmon with Roasted Asparagus and Sweet Potato450g 2 alternatives Roasted Chicken Breast with Mashed Potatoes and Green Beans500g · 570 kcal · 50 g P Shrimp and Vegetable Rice Noodle Stir-Fry480g · 575 kcal · 42 g P	450g	570	42	47	24
Total		1600	97	169	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

1600 kcal · 115 g P

Jour 2
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs with Spinach and Gluten-Free Toast300g 2 alternatives Greek Yogurt with Gluten-Free Granola and Honey300g · 400 kcal · 22 g P Omelet with Bell Peppers, Mushrooms, and Feta300g · 380 kcal · 22 g P	300g	390	20	30	21
DéjeunerTurkey and Avocado Lettuce Wraps350g 2 alternatives Shrimp and Avocado Salad with Lime Dressing400g · 440 kcal · 34 g P Tuna Salad in Cucumber Boats350g · 440 kcal · 42 g P	350g	440	35	17	26
CollationGreek Yogurt with Mixed Berries200g 2 alternatives Greek Yogurt with Blueberries200g · 180 kcal · 15 g P Mixed Berries with Cottage Cheese220g · 175 kcal · 18 g P	200g	180	15	21	4
DînerLean Beef Stir-Fry with Rice Noodles and Broccoli500g 2 alternatives Grilled Turkey Burger on Gluten-Free Bun with Sweet Potato Wedges450g · 590 kcal · 42 g P Pork Tenderloin with Roasted Squash and Green Beans480g · 585 kcal · 50 g P	500g	590	45	53	22
Total		1600	115	121	73

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

Jour 3

1600 kcal · 76 g P

Jour 3
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerChia Seed Pudding with Coconut Milk and Mango300g 2 alternatives Greek Yogurt Parfait with Granola and Fruit300g · 370 kcal · 18 g P Scrambled Eggs with Avocado and Tomato200g · 370 kcal · 18 g P	300g	370	8	42	19
DéjeunerQuinoa and Black Bean Power Bowl450g 2 alternatives Quinoa Chickpea Salad Bowl380g · 460 kcal · 18 g P Canned Tuna Salad on Gluten-Free Crackers350g · 450 kcal · 36 g P	450g	460	18	70	12
CollationRice Cakes with Peanut Butter70g 2 alternatives Apple Slices with Sunflower Seed Butter150g · 190 kcal · 5 g P Carrot Sticks with Hummus180g · 190 kcal · 5 g P	70g	190	6	19	10
DînerBaked Cod with Roasted Zucchini and Polenta500g 2 alternatives Baked Cod with Roasted Potatoes and Broccoli500g · 580 kcal · 48 g P Baked Halibut with Quinoa and Roasted Cauliflower500g · 580 kcal · 48 g P	500g	580	44	61	18
Total		1600	76	192	59

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

Jour 4

1600 kcal · 113 g P

Jour 4
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerOmelet with Bell Peppers, Mushrooms, and Feta300g 2 alternatives Greek Yogurt Parfait with Granola and Fruit300g · 370 kcal · 18 g P Scrambled Eggs with Avocado and Tomato200g · 370 kcal · 18 g P	300g	380	22	10	28
DéjeunerShrimp and Avocado Salad with Lime Dressing400g 2 alternatives Tuna Salad in Cucumber Boats350g · 440 kcal · 42 g P Turkey and Avocado Lettuce Wraps300g · 440 kcal · 35 g P	400g	440	34	22	24
CollationHandful of Mixed Walnuts and Pumpkin Seeds35g 2 alternatives Mixed Almonds and Walnuts35g · 210 kcal · 6 g P Pear Slices with Cheddar Cheese Cubes150g · 210 kcal · 8 g P	35g	210	7	3	19
DînerRoasted Chicken Breast with Mashed Potatoes and Green Beans500g 2 alternatives Baked Cod with Roasted Potatoes and Broccoli500g · 580 kcal · 48 g P Baked Halibut with Quinoa and Roasted Cauliflower500g · 580 kcal · 48 g P	500g	570	50	50	19
Total		1600	113	85	90

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

Jour 5

1600 kcal · 117 g P

Jour 5
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerSmoothie with Spinach, Protein Powder, Banana, and Almond Milk400ml 2 alternatives Smoothie with Spinach, Banana, and Protein Powder400ml · 360 kcal · 25 g P Scrambled Eggs with Spinach and Feta200g · 350 kcal · 25 g P	400ml	360	28	44	8
DéjeunerCanned Tuna Salad on Gluten-Free Crackers350g 2 alternatives Grilled Chicken and Quinoa Salad400g · 450 kcal · 38 g P Grilled Chicken and Roasted Vegetable Bowl400g · 450 kcal · 40 g P	350g	450	36	38	17
CollationCarrot Sticks with Hummus180g 2 alternatives Apple Slices with Sunflower Seed Butter150g · 190 kcal · 5 g P Hard Boiled Eggs and Carrot Sticks200g · 190 kcal · 14 g P	180g	190	5	20	10
DînerPork Tenderloin with Roasted Brussels Sprouts and Millet500g 2 alternatives Roast Chicken Breast with Green Beans and Roasted Root Vegetables400g · 600 kcal · 50 g P Turkey Meatballs with Zucchini Noodles and Marinara400g · 600 kcal · 45 g P	500g	600	48	53	22
Total		1600	117	155	57

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

Jour 6

1600 kcal · 101 g P

Jour 6
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGluten-Free Pancakes with Maple Syrup and Berries300g 2 alternatives 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	400	10	74	7
DéjeunerLeftover Pork Tenderloin and Millet Salad400g 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	35	46	14
CollationSliced Cucumber with Cottage Cheese250g 2 alternatives Greek Yogurt with Honey180g · 150 kcal · 12 g P Sliced Cucumber and Cottage Cheese220g · 170 kcal · 18 g P	250g	160	14	13	6
DînerGrilled Turkey Burger on Gluten-Free Bun with Sweet Potato Wedges450g 2 alternatives Lean Beef Stir-Fry with Rice Noodles and Broccoli500g · 590 kcal · 45 g P Pork Tenderloin with Roasted Squash and Green Beans480g · 585 kcal · 50 g P	450g	590	42	54	23
Total		1600	101	187	50

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

Jour 7

1600 kcal · 91 g P

Jour 7
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerPoached Eggs and Sliced Avocado on Gluten-Free Toast280g 2 alternatives Buckwheat Porridge with Blueberries and Almonds350g · 380 kcal · 12 g P Gluten-Free Oatmeal with Berries and Chia Seeds300g · 380 kcal · 10 g P	280g	380	15	26	24
DéjeunerLentil Soup with Gluten-Free Bread Roll450ml 2 alternatives Lentil and Vegetable Salad300g · 430 kcal · 22 g P Lentil and Vegetable Soup450ml · 430 kcal · 22 g P	450ml	430	20	67	9
CollationPear Slices with Cheddar Cheese Cubes150g 2 alternatives Handful of Mixed Walnuts and Pumpkin Seeds35g · 210 kcal · 7 g P Mixed Almonds and Walnuts35g · 210 kcal · 6 g P	150g	210	8	22	10
DînerBaked Halibut with Quinoa and Roasted Cauliflower500g 2 alternatives Baked Cod with Roasted Potatoes and Broccoli500g · 580 kcal · 48 g P Baked Cod with Roasted Zucchini and Polenta500g · 580 kcal · 44 g P	500g	580	48	48	22
Total		1600	91	163	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 1600 kcal (±50)

Protéines101.4g

Glucides153.1g

Lipides64.9g

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

Canned tuna2 cans
Chicken breast1.2 kg
Salmon fillets400g
Lean ground beef400g
White fish fillets (cod or halibut)800g
Shrimp350g
Pork tenderloin500g
Ground turkey400g

Fruits et légumes

Spinach400g
Blueberries300g
Apples4 fruits
Asparagus300g
Sweet potatoes1 kg
Avocados5 fruits
Broccoli400g
Mango2 fruits
Zucchini300g
Bell peppers3 fruits
Mushrooms250g
Limes3 fruits
Green beans300g
Potatoes800g
Carrots500g
Brussels sprouts300g
Cucumbers2 fruits
Pears3 fruits
Cauliflower1 head
Bananas4 fruits

Produits laitiers

Eggs2 dozen
Greek yogurt500g
Cottage cheese400g
Feta cheese200g
Cheddar cheese200g
Almond milk1 liter

Épicerie

Gluten-free oats500g
Buckwheat groats300g
Quinoa600g
Millet300g
Rice noodles250g
Gluten-free bread1 loaf
Gluten-free burger buns2 packs
Gluten-free crackers1 box
Chia seeds150g
Almonds200g
Walnuts150g
Pumpkin seeds150g
Peanut butter300g
Almond butter300g
Hummus300g
Canned black beans2 cans
Protein powder (gluten-free)400g
Maple syrup200ml
Coconut milk400ml

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 1600 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 1600 calorie gluten-free meal plan for weight loss. Whether 1600 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This gluten free meal plan provides 1600 kcal each day with an average daily protein intake of 101 grams. It fits adults who lead moderately active lives and want to reach specific targets. You will find that the daily energy value suits many people well. Very active individuals or larger adults might need more energy than this level supplies. Such people could find this option too low in daily calories. The menu contains no wheat or rye or barley. You may use oats if they carry labels stating they are safe from gluten. Other grains on the list include rice and quinoa and millet.

What a day looks like

Each day gives you 4 meals to eat from morning until night. Day one starts your week with buckwheat porridge and fresh blueberries with almonds for breakfast. Lunch brings a filling bowl of grilled chicken tossed with quinoa and greens. You can enjoy apple slices spread with almond butter for your afternoon snack. Dinner finishes your day with baked salmon served alongside roasted asparagus and sweet potato. Other top protein dishes feature baked halibut and pork tenderloin and beef stir fry. Every single day keeps your protein intake between 76 grams and 117 grams.

How to use it

Read through the shopping list before you visit the store to buy your food. You should prepare your meals in batches ahead of time to save busy hours during the week. Swap any main protein source for a similar option from the list if you prefer different tastes. Add extra green vegetables to your plate whenever you feel hungry between scheduled meal times. Keep your daily energy intake centered on 1600 kcal to follow the layout properly. Check every product label carefully to ensure no hidden gluten ingredients enter your meals. Track your daily food choices using the four distinct meal slots provided for each day. Adjust your portions slightly if your daily routine changes from day to day.

Cook large batches of rice or quinoa to use across multiple days.
Swap your chicken breast for lean beef or cod when you want variety.
Add extra roasted cauliflower or broccoli to any meal for more volume.
Check ingredient labels on packaged foods to avoid hidden wheat and rye.

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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