1700 Calorie Gluten-Free Meal Plan

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

What is a 1700 calorie gluten-free meal plan?

A 1700 calorie gluten-free meal plan is a seven-day menu where each day adds up to about 1700 kcal (within 50). This one averages 106 g protein a day over 4 meals.

1694

kcal a day

106

g protein a day

27

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

1700 kcal · 114 g P

Jour 1
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGluten-Free Oatmeal with Berries and Almond Butter350g 2 alternatives Gluten-Free Banana Pancake Stack320g · 430 kcal · 14 g P Gluten-Free Oat Porridge with Banana and Cinnamon350g · 430 kcal · 12 g P	350g	425	15	53	17
DéjeunerGrilled Chicken and Quinoa Salad400g 2 alternatives Tuna Salad Stuffed Bell Peppers350g · 510 kcal · 38 g P Chicken and Sweet Potato Hash400g · 540 kcal · 42 g P	400g	510	42	50	16
DînerBaked Salmon with Sweet Potato and Asparagus450g 2 alternatives Baked Salmon with Mashed Potatoes and Asparagus450g · 620 kcal · 40 g P Lean Beef Stir-fry with Mixed Vegetables400g · 600 kcal · 40 g P	450g	615	45	46	28
CollationGreek Yogurt with Honey180g 2 alternatives Pumpkin Seeds30g · 150 kcal · 8 g P Sliced Cucumber with Cottage Cheese250g · 160 kcal · 14 g P	180g	150	12	19	3
Total		1700	114	168	64

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

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Jour 2

1700 kcal · 109 g P

Jour 2
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs with Spinach and Gluten-Free Toast280g 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	280g	390	22	26	22
DéjeunerTurkey and Avocado Lettuce Wraps320g 2 alternatives Leftover Pork Tenderloin with Quinoa380g · 470 kcal · 42 g P Tuna Salad Stuffed Bell Peppers350g · 470 kcal · 40 g P	320g	480	38	15	30
DînerLean Beef Stir-Fry with Brown Rice500g 2 alternatives 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	500g	650	45	64	24
CollationApple Slices with Almond Butter150g 2 alternatives Carrot Sticks with Hummus180g · 180 kcal · 5 g P Greek Yogurt with Blueberries200g · 180 kcal · 15 g P	150g	180	4	19	10
Total		1700	109	124	86

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

Jour 3

1700 kcal · 92 g P

Jour 3
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerChia Seed Pudding with Coconut Milk and Mango300g 2 alternatives Scrambled Eggs with Tomatoes and Gluten-Free Toast300g · 410 kcal · 22 g P Gluten-Free Pancakes with Maple Syrup and Berries300g · 400 kcal · 10 g P	300g	410	10	43	22
DéjeunerQuinoa Black Bean Power Bowl450g 2 alternatives Quinoa Salad with Black Beans and Corn420g · 520 kcal · 22 g P Shrimp and Quinoa Bowl with Avocado380g · 520 kcal · 36 g P	450g	520	20	76	15
DînerBaked Cod with Roasted Potatoes and Broccoli500g 2 alternatives Baked Cod with Roasted Zucchini and Polenta500g · 580 kcal · 44 g P Baked Halibut with Quinoa and Roasted Cauliflower500g · 580 kcal · 48 g P	500g	580	48	57	18
CollationHard Boiled Eggs and Carrot Sticks200g 2 alternatives Mixed Berries with Greek Yogurt220g · 190 kcal · 14 g P Greek Yogurt with Blueberries200g · 180 kcal · 15 g P	200g	190	14	11	10
Total		1700	92	187	65

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

Jour 4

1700 kcal · 124 g P

Jour 4
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGluten-Free Banana Pancake Stack320g 2 alternatives Gluten-Free Oat Porridge with Banana and Cinnamon350g · 430 kcal · 12 g P Omelet with Mushrooms, Feta, and Spinach280g · 430 kcal · 25 g P	320g	430	14	67	12
DéjeunerGrilled Chicken and Quinoa Salad400g 2 alternatives Tuna Salad Stuffed Bell Peppers350g · 510 kcal · 38 g P Chicken and Sweet Potato Hash400g · 540 kcal · 42 g P	400g	510	42	50	16
DînerPork Tenderloin with Roasted Squash and Green Beans480g 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	480g	585	50	47	22
CollationMixed Berries with Cottage Cheese220g 2 alternatives Greek Yogurt with Blueberries200g · 180 kcal · 15 g P Greek Yogurt with Mixed Berries200g · 180 kcal · 15 g P	220g	175	18	17	4
Total		1700	124	181	54

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

Jour 5

1700 kcal · 120 g P

Jour 5
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs with Spinach and Gluten-Free Toast280g 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	280g	390	22	26	22
DéjeunerTuna Salad Stuffed Bell Peppers350g 2 alternatives Leftover Pork Tenderloin with Quinoa380g · 470 kcal · 42 g P Turkey and Avocado Lettuce Wraps320g · 480 kcal · 38 g P	350g	470	40	19	26
DînerLemon Herb Chicken with Polenta and Zucchini520g 2 alternatives Pork Tenderloin with Roasted Sweet Potato and Broccoli460g · 650 kcal · 48 g P Baked Cod with Sweet Potato Mash and Broccoli500g · 700 kcal · 50 g P	520g	660	52	64	22
CollationRice Cakes with Peanut Butter80g 2 alternatives Apple Slices with Almond Butter150g · 180 kcal · 4 g P Carrot Sticks with Hummus180g · 180 kcal · 5 g P	80g	180	6	19	9
Total		1700	120	128	79

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

Jour 6

1670 kcal · 89 g P

Jour 6
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGluten-Free Oatmeal with Berries and Almond Butter350g 2 alternatives Gluten-Free Banana Pancake Stack320g · 430 kcal · 14 g P Gluten-Free Oat Porridge with Banana and Cinnamon350g · 430 kcal · 12 g P	350g	425	15	53	17
DéjeunerQuinoa Black Bean Power Bowl450g 2 alternatives Quinoa Salad with Black Beans and Corn420g · 520 kcal · 22 g P Shrimp and Quinoa Bowl with Avocado380g · 520 kcal · 36 g P	450g	520	20	76	15
DînerShrimp and Vegetable Rice Noodle Stir-Fry480g 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	480g	575	42	66	16
CollationGreek Yogurt with Honey180g 2 alternatives Pumpkin Seeds30g · 150 kcal · 8 g P Sliced Cucumber with Cottage Cheese250g · 160 kcal · 14 g P	180g	150	12	19	3
Total		1670	89	214	51

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

Jour 7

1685 kcal · 97 g P

Jour 7
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerChia Seed Pudding with Coconut Milk and Mango300g 2 alternatives Scrambled Eggs with Tomatoes and Gluten-Free Toast300g · 410 kcal · 22 g P Gluten-Free Pancakes with Maple Syrup and Berries300g · 400 kcal · 10 g P	300g	410	10	43	22
DéjeunerTurkey and Avocado Lettuce Wraps320g 2 alternatives Leftover Pork Tenderloin with Quinoa380g · 470 kcal · 42 g P Tuna Salad Stuffed Bell Peppers350g · 470 kcal · 40 g P	320g	480	38	15	30
DînerBaked Salmon with Sweet Potato and Asparagus450g 2 alternatives Baked Salmon with Mashed Potatoes and Asparagus450g · 620 kcal · 40 g P Lean Beef Stir-fry with Mixed Vegetables400g · 600 kcal · 40 g P	450g	615	45	46	28
CollationApple Slices with Almond Butter150g 2 alternatives Carrot Sticks with Hummus180g · 180 kcal · 5 g P Greek Yogurt with Blueberries200g · 180 kcal · 15 g P	150g	180	4	19	10
Total		1685	97	123	90

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 1700 kcal (±50)

Protéines106.4g

Glucides160.7g

Lipides69.9g

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

Chicken breast1.2 kg
Salmon fillet600g
Deli turkey slices400g
Lean beef strips400g
Cod fillets500g
Pork tenderloin500g
Shrimp450g

Fruits et légumes

Mixed berries (fresh or frozen)800g
Mixed salad greens600g
Sweet potatoes1 kg
Asparagus400g
Baby spinach400g
Avocados5 units
Romaine lettuce2 heads
Mixed stir-fry vegetables800g
Apples5 units
Mango2 units
Broccoli600g
Carrots500g
Bananas6 units
Butternut squash600g
Green beans400g
Bell peppers4 units
Zucchini400g

Produits laitiers

Greek yogurt (plain)500g
Eggs18 units
Cottage cheese400g

Épicerie

Certified gluten-free rolled oats400g
Almond butter300g
Quinoa500g
Olive oil200ml
Honey100g
Certified gluten-free bread1 loaf
Brown rice400g
Chia seeds200g
Canned coconut milk400ml
Canned black beans400g
Gluten-free flour blend300g
Canned tuna400g
Polenta (gluten-free)400g
Rice cakes1 pack
Peanut butter300g
Rice noodles300g

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 1700 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 1700 calorie gluten-free meal plan for weight loss. Whether 1700 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 1700 kcal daily with an average daily protein of 106 grams. It is a middle calorie level that suits many adults with moderate activity. Very active people and larger adults may find this level too low for their needs. The plan is less suited to individuals who require higher energy levels each day. You will eat meals that fit your daily target without exceeding your limits. No wheat, barley or rye appear in any recipe on this page. All grains come from safe sources like rice, quinoa and certified oats. You can maintain your weight easily while following these simple guidelines.

What a day looks like

Your day starts with a breakfast of gluten free oatmeal with berries and almond butter. Lunch brings a filling mix of grilled chicken and quinoa salad to your table. Dinner features baked salmon with sweet potato and asparagus for a hearty main course. A snack of greek yogurt with honey finishes your daily food schedule. You eat four meals per day to keep your routine steady and clear. The daily total ranges from minDailyKcal to maxDailyKcal for flexible eating habits. Protein levels stay inside the range of 89 to 124 grams daily for your goals. This structure helps you plan your meals with confidence every single week.

How to use it

Read through the shopping list carefully before you buy any food items at the store. Cook large batches of grains ahead of time to save precious minutes on busy weekdays. Swap a main protein choice with a similar option if you prefer different flavors. Add extra non starchy vegetables to your plate whenever you feel extra hungry later. Check product labels to ensure your packaged goods contain no hidden gluten ingredients. Keep your daily meal count at four to match the planned structure. Store your prepared food in sealed containers in the fridge for later use. Enjoy your food while keeping track of your daily nutrition targets.

Read the full shopping list carefully before visiting the local grocery store.
Cook large batches of allowed grains in advance for easy weekday meals.
Swap any core protein source with a similar option from the list.
Add extra green vegetables to your meals if you feel hungry.

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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