2500 Calorie Gluten-Free Meal Plan

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

What is a 2500 calorie gluten-free meal plan?

A 2500 calorie gluten-free meal plan is a seven-day menu where each day adds up to about 2500 kcal (within 50). This one averages 167 g protein a day over 4 meals.

2500

kcal a day

167

g protein a day

42

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

2500 kcal · 165 g P

Jour 1
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGluten-Free Oat Porridge with Protein and Berries450g 2 alternatives Protein Smoothie with Banana and Peanut Butter500ml · 650 kcal · 45 g P Omelette with Cheese, Peppers, and Gluten-Free Toast410g · 620 kcal · 38 g P	450g	650	40	87	16
DéjeunerGrilled Chicken and Quinoa Salad520g 2 alternatives Chicken Breast with Sweet Potato Mash and Green Beans540g · 750 kcal · 60 g P Lean Beef Stir-Fry with Broccoli and Brown Rice550g · 750 kcal · 50 g P	520g	750	55	70	28
DînerBeef Steak with Roasted Sweet Potato and Asparagus550g 2 alternatives Baked Cod with White Rice and Steamed Broccoli650g · 800 kcal · 62 g P Grilled Chicken Thighs with White Rice and Zucchini600g · 800 kcal · 55 g P	550g	800	60	68	32
CollationRice Cakes with Almond Butter and Banana180g 2 alternatives Greek Yogurt with Honey and Sliced Almonds220g · 300 kcal · 20 g P Greek Yogurt with Honey and Walnuts220g · 300 kcal · 22 g P	180g	300	10	38	12
Total		2500	165	263	88

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

No card needed to sign up. We tailor the plan to your height, weight and goal.

Start this 2500 kcal Gluten-Free plan free

Jour 2

2500 kcal · 170 g P

Jour 2
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs and Spinach with Gluten-Free Toast400g 2 alternatives Omelette with Cheese, Peppers, and Gluten-Free Toast410g · 620 kcal · 38 g P Gluten-Free Oat Porridge with Protein and Berries450g · 650 kcal · 40 g P	400g	600	35	48	30
DéjeunerTurkey and Rice Bowl with Avocado530g 2 alternatives Leftover Baked Salmon with Quinoa and Broccoli520g · 780 kcal · 55 g P Leftover Grilled Chicken Thighs with Quinoa530g · 780 kcal · 58 g P	530g	780	55	73	30
DînerBaked Salmon with Quinoa and Broccoli540g 2 alternatives Lean Beef Steak with Sweet Potato Wedges and Salad580g · 820 kcal · 62 g P Grilled Chicken Thighs with Quinoa and Roasted Zucchini570g · 830 kcal · 62 g P	540g	820	58	62	38
CollationGreek Yogurt with Honey and Walnuts220g 1 alternative Greek Yogurt with Honey and Sliced Almonds220g · 300 kcal · 20 g P	220g	300	22	24	13
Total		2500	170	207	111

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

Jour 3

2500 kcal · 166 g P

Jour 3
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerProtein Smoothie with Banana and Peanut Butter500ml 1 alternative Gluten-Free Oat Porridge with Protein and Berries450g · 650 kcal · 40 g P	500ml	650	45	64	24
DéjeunerLeftover Baked Salmon with Quinoa and Broccoli520g 2 alternatives Leftover Grilled Chicken Thighs with Quinoa530g · 780 kcal · 58 g P Turkey and Rice Bowl with Avocado530g · 780 kcal · 55 g P	520g	780	55	59	36
DînerLean Beef Stir-Fry with Rice Noodles and Mixed Vegetables560g 2 alternatives White Fish Fillet with Roasted Potatoes and Spinach590g · 770 kcal · 60 g P Grilled Steak with Roasted Wedges and Asparagus480g · 750 kcal · 52 g P	560g	770	52	82	26
CollationHard Boiled Eggs and Rice Crackers160g 2 alternatives Greek Yogurt with Honey and Sliced Almonds220g · 300 kcal · 20 g P Greek Yogurt with Honey and Walnuts220g · 300 kcal · 22 g P	160g	300	14	27	15
Total		2500	166	232	101

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

Jour 4

2500 kcal · 163 g P

Jour 4
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGluten-Free Oat Porridge with Protein and Berries450g 2 alternatives Protein Smoothie with Banana and Peanut Butter500ml · 650 kcal · 45 g P Omelette with Cheese, Peppers, and Gluten-Free Toast410g · 620 kcal · 38 g P	450g	650	40	87	16
DéjeunerChicken Breast with Sweet Potato Mash and Green Beans540g 2 alternatives Grilled Chicken and Quinoa Salad520g · 750 kcal · 55 g P Leftover Baked Salmon with Quinoa and Broccoli520g · 780 kcal · 55 g P	540g	750	60	78	22
DînerShrimp and Brown Rice Paella Style580g 2 alternatives Baked Cod with White Rice and Steamed Broccoli650g · 800 kcal · 62 g P Baked Salmon with Quinoa and Green Beans550g · 800 kcal · 52 g P	580g	800	55	89	25
CollationMixed Nuts and Dried Fruit90g 2 alternatives Greek Yogurt with Honey and Sliced Almonds220g · 300 kcal · 20 g P Greek Yogurt with Honey and Walnuts220g · 300 kcal · 22 g P	90g	300	8	22	20
Total		2500	163	276	83

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

Jour 5

2500 kcal · 160 g P

Jour 5
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerOmelette with Cheese, Peppers, and Gluten-Free Toast410g 2 alternatives Scrambled Eggs and Spinach with Gluten-Free Toast400g · 600 kcal · 35 g P Gluten-Free Oat Porridge with Protein and Berries450g · 650 kcal · 40 g P	410g	620	38	41	34
DéjeunerShrimp and Brown Rice Bowl550g 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	84	24
DînerGrilled Chicken Thighs with Quinoa and Roasted Zucchini570g 2 alternatives Baked Salmon with Quinoa and Broccoli540g · 820 kcal · 58 g P Lean Beef Steak with Sweet Potato Wedges and Salad580g · 820 kcal · 62 g P	570g	830	62	62	37
CollationRice Cakes with Almond Butter and Banana180g 2 alternatives Greek Yogurt with Honey and Sliced Almonds220g · 300 kcal · 20 g P Greek Yogurt with Honey and Walnuts220g · 300 kcal · 22 g P	180g	300	10	38	12
Total		2500	160	225	107

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

Jour 6

2500 kcal · 185 g P

Jour 6
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerProtein Smoothie with Banana and Peanut Butter500ml 1 alternative Gluten-Free Oat Porridge with Protein and Berries450g · 650 kcal · 40 g P	500ml	650	45	64	24
DéjeunerLeftover Grilled Chicken Thighs with Quinoa530g 2 alternatives Leftover Baked Salmon with Quinoa and Broccoli520g · 780 kcal · 55 g P Turkey and Rice Bowl with Avocado530g · 780 kcal · 55 g P	530g	780	58	65	32
DînerWhite Fish Fillet with Roasted Potatoes and Spinach590g 2 alternatives Pork Tenderloin with Mashed Sweet Potatoes and Roasted Brussels Sprouts580g · 750 kcal · 55 g P Baked Cod with White Rice and Steamed Broccoli650g · 800 kcal · 62 g P	590g	770	60	81	23
CollationGreek Yogurt with Honey and Walnuts220g 1 alternative Greek Yogurt with Honey and Sliced Almonds220g · 300 kcal · 20 g P	220g	300	22	24	13
Total		2500	185	234	92

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

Jour 7

2500 kcal · 160 g P

Jour 7
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs and Spinach with Gluten-Free Toast400g 2 alternatives Omelette with Cheese, Peppers, and Gluten-Free Toast410g · 620 kcal · 38 g P Gluten-Free Oat Porridge with Protein and Berries450g · 650 kcal · 40 g P	400g	600	35	48	30
DéjeunerTurkey and Rice Bowl with Avocado530g 2 alternatives Leftover Baked Salmon with Quinoa and Broccoli520g · 780 kcal · 55 g P Leftover Grilled Chicken Thighs with Quinoa530g · 780 kcal · 58 g P	530g	780	55	73	30
DînerLean Beef Steak with Sweet Potato Wedges and Salad580g 2 alternatives Baked Salmon with Quinoa and Broccoli540g · 820 kcal · 58 g P Grilled Chicken Thighs with Quinoa and Roasted Zucchini570g · 830 kcal · 62 g P	580g	820	62	73	31
CollationMixed Nuts and Dried Fruit90g 2 alternatives Greek Yogurt with Honey and Sliced Almonds220g · 300 kcal · 20 g P Greek Yogurt with Honey and Walnuts220g · 300 kcal · 22 g P	90g	300	8	22	20
Total		2500	160	216	111

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 2500 kcal (±50)

Protéines167g

Glucides236.1g

Lipides99g

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
Chicken Thighs800g
Lean Beef Steak1.5 kg
Ground Turkey1.0 kg
Fresh Salmon Fillets800g
White Fish Fillets600g
Shrimp700g

Fruits et légumes

Frozen Mixed Berries600g
Bananas1.5 kg
Sweet Potatoes2.5 kg
Avocados5 units
Spinach500g
Broccoli600g
Asparagus400g
Zucchini500g
Bell Peppers4 units
Green Beans400g

Produits laitiers

Eggs30 units
Greek Yogurt1.0 kg
Cheddar Cheese300g

Épicerie

Certified Gluten-Free Rolled Oats800g
Whey or Plant Protein Powder500g
Quinoa1.0 kg
Brown Rice1.0 kg
Gluten-Free Bread2 loaves
Rice Cakes2 packs
Almond Butter400g
Peanut Butter500g
Walnuts250g
Mixed Nuts and Dried Fruit300g
Honey300g
Rice Noodles400g

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 2500 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 2500 kcal plan provides an average of 167 grams of daily protein. It is a higher energy option for larger or very active adults who need more food. You can build muscle safely with the right foods. This 7 day schedule avoids wheat and rye completely. All grains used are certified to lack gluten for your safety. You will eat four meals every day without fail. The plan suits people who need a gluten free diet to feel well. It is less suited to smaller adults who require far fewer daily calories.

What a day looks like

Day one starts with gluten free oat porridge and berries for your first meal. Lunch brings a tasty grilled chicken and quinoa salad to your table. Dinner features beef steak with roasted sweet potato and asparagus on the side. You finish the day with rice cakes topped with almond butter and banana slices. Your top protein meals include lean beef steak with sweet potato wedges. You also get white fish fillet with roasted potatoes and fresh spinach regularly. Each day meets your protein goals and keeps your routine very simple indeed.

How to use it

Read the shopping list carefully before you buy any food items this week. Cook your meals in large batches to save valuable time on busy days. Swap any protein source for a similar option if you prefer a change. Add extra vegetables to your plate whenever you feel hungry between meals. You must ensure all oat products carry a certified gluten free label. Keep your kitchen stocked with safe grains like rice and quinoa. Follow the daily schedule closely to hit your target intake of 2500 kcal. Check every package label to avoid hidden wheat and barley ingredients.

Cook your chicken thighs and sweet potatoes in large batches for easy lunches.
Swap your white fish fillet for another safe protein source if desired today.
Add extra green beans or spinach to your dinner plate when feeling hungry.
Read every single package label to avoid hidden wheat and barley 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

Get a plan personalized to you

This is a general plan. Mealyno generates a plan personalized to your goals, preferences and schedule.

Start this 2500 kcal Gluten-Free plan free