2000 Calorie Gluten-Free Meal Plan

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

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

Jour 1

2000 kcal · 111 g P

Jour 1
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGluten-Free Oat Porridge with Blueberries and Almonds350g 2 alternatives 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
DéjeunerQuinoa and Grilled Chicken Salad with Olive Oil Dressing400g 2 alternatives 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
DînerBaked Salmon with Roasted Sweet Potato and Asparagus450g 2 alternatives 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
CollationRice Cakes with Almond Butter60g 2 alternatives 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

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

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Jour 2

2000 kcal · 120 g P

Jour 2
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs with Spinach and Gluten-Free Toast300g 2 alternatives 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
DéjeunerTurkey and Avocado Rice Bowl420g 2 alternatives 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
DînerLean Beef Stir-Fry with Rice Noodles and Mixed Vegetables450g 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	450g	650	44	65	24
CollationGreek Yogurt with Honey and Walnuts180g 2 alternatives 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

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

Jour 3

2000 kcal · 86 g P

Jour 3
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerBuckwheat Pancakes with Maple Syrup and Strawberries320g 2 alternatives 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
DéjeunerQuinoa and Roasted Vegetable Salad with Feta400g 2 alternatives 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
DînerBaked Cod with Mashed Potatoes and Green Beans480g 2 alternatives 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
CollationApple Slices with Sunflower Seed Butter150g 2 alternatives 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

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

Jour 4

2000 kcal · 112 g P

Jour 4
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGluten-Free Oat Porridge with Chia Seeds and Banana350g 2 alternatives 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
DéjeunerChicken and Avocado Rice Bowl410g 2 alternatives 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
DînerPork Tenderloin with Roasted Sweet Potato and Broccoli460g 2 alternatives 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
CollationRice Cakes with Cashew Butter60g 2 alternatives 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

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

Jour 5

2000 kcal · 124 g P

Jour 5
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs with Tomatoes and Gluten-Free Toast300g 2 alternatives 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
DéjeunerQuinoa and Grilled Chicken Salad with Olive Oil Dressing400g 2 alternatives 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
DînerGrilled Shrimp with Rice Noodles and Stir-Fry Veggies480g 2 alternatives 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
CollationGreek Yogurt with Honey and Walnuts180g 2 alternatives 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

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

Jour 6

2000 kcal · 98 g P

Jour 6
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerBuckwheat Pancakes with Maple Syrup and Blueberries320g 2 alternatives 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
DéjeunerTurkey and Avocado Rice Bowl420g 2 alternatives 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
DînerBaked Salmon with Mashed Potatoes and Asparagus450g 2 alternatives 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
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	4	24	10
Total		2000	98	219	82

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

Jour 7

2000 kcal · 90 g P

Jour 7
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGluten-Free Oat Porridge with Blueberries and Almonds350g 2 alternatives 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
DéjeunerQuinoa and Roasted Vegetable Salad with Feta400g 2 alternatives 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
DînerLean Beef Stir-Fry with Rice Noodles and Mixed Vegetables450g 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	450g	650	44	65	24
CollationRice Cakes with Sunflower Seed Butter60g 2 alternatives 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

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 2000 kcal (±50)

Protéines105.9g

Glucides208g

Lipides83.1g

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

Liste de courses

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

Protéines

Chicken breast800g
Salmon fillets600g
Lean ground turkey500g
Lean beef stir-fry strips500g
Pork tenderloin400g
Cod fillets400g
Shrimp400g
Eggs1 dozen

Fruits et légumes

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

Produits laitiers

Greek yogurt600g
Feta cheese200g

Épicerie

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

Autres

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.

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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