2200 Calorie Gluten-Free Meal Plan

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

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

Jour 1

2200 kcal · 125 g P

Jour 1
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerCertified Gluten-Free Oatmeal with Berries and Walnuts350g 2 alternatives 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
DéjeunerGrilled Chicken and Quinoa Salad with Olive Oil Dressing450g 2 alternatives 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
CollationGreek Yogurt with Honey and Sliced Almonds220g 1 alternative Greek Yogurt with Honey and Walnuts220g · 300 kcal · 22 g P	220g	300	20	24	14
DînerBaked Salmon with Roasted Sweet Potato and Asparagus500g 2 alternatives 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

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

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Jour 2

2200 kcal · 122 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	500	25	37	28
DéjeunerTurkey and Avocado Wrap in Brown Rice Tortilla380g 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	380g	620	38	59	26
CollationRice Cakes with Peanut Butter and Banana Slices180g 2 alternatives 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
DînerLean Beef Stir-Fry with Broccoli and Brown Rice550g 2 alternatives 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

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

Jour 3

2200 kcal · 114 g P

Jour 3
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerChia Seed Pudding with Coconut Milk and Mango350g 2 alternatives 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
DéjeunerQuinoa Bowl with Roasted Chickpeas and Tahini Dressing480g 2 alternatives 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
CollationMixed Berries with Cottage Cheese250g	250g	250	26	25	5
DînerLemon Herb Baked Cod with Roasted Potatoes and Green Beans600g 2 alternatives 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

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

Jour 4

2200 kcal · 137 g P

Jour 4
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerOmelette with Mushrooms, Bell Peppers, and Feta Cheese320g 2 alternatives 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
DéjeunerGrilled Chicken and Quinoa Salad with Olive Oil Dressing450g 2 alternatives 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
CollationApple Slices with Almond Butter200g 2 alternatives 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
DînerPork Tenderloin with Mashed Sweet Potatoes and Roasted Brussels Sprouts580g 2 alternatives 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

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

Jour 5

2200 kcal · 124 g P

Jour 5
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerCertified Gluten-Free Oatmeal with Berries and Walnuts350g 2 alternatives 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
DéjeunerTurkey and Avocado Wrap in Brown Rice Tortilla380g 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	380g	620	38	59	26
CollationGreek Yogurt with Honey and Sliced Almonds220g 1 alternative Greek Yogurt with Honey and Walnuts220g · 300 kcal · 22 g P	220g	300	20	24	14
DînerShrimp and Brown Rice Paella with Bell Peppers and Peas550g 2 alternatives 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

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

Jour 6

2210 kcal · 98 g P

Jour 6
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	500	25	37	28
DéjeunerQuinoa Bowl with Roasted Chickpeas and Tahini Dressing480g 2 alternatives 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
CollationRice Cakes with Peanut Butter and Banana Slices180g 2 alternatives 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
DînerBaked Salmon with Roasted Sweet Potato and Asparagus500g 2 alternatives 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

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

Jour 7

2220 kcal · 138 g P

Jour 7
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerChia Seed Pudding with Coconut Milk and Mango350g 2 alternatives 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
DéjeunerLean Beef Stir-Fry with Broccoli and Brown Rice550g 2 alternatives 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
CollationMixed Berries with Cottage Cheese250g	250g	250	26	25	5
DînerLemon Herb Baked Cod with Roasted Potatoes and Green Beans580g 2 alternatives 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

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 2200 kcal (±50)

Protéines122.6g

Glucides217.9g

Lipides94g

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

Fruits et légumes

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

Produits laitiers

Greek yogurt600g
Cottage cheese600g
Feta cheese200g

Épicerie

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.

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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