3000 Calorie Gluten-Free Meal Plan

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

What is a 3000 calorie gluten-free meal plan?

A 3000 calorie gluten-free meal plan is a seven-day menu where each day adds up to about 3000 kcal (within 50). This one averages 182 g protein a day over 4 meals.

3000

kcal a day

182

g protein a day

45

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

3000 kcal · 181 g P

Jour 1
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGluten-Free Oat Porridge with Banana and Peanut Butter550g 2 alternatives Gluten-Free Granola with Greek Yogurt and Berries450g · 850 kcal · 42 g P Gluten-Free Protein Pancakes with Maple Syrup and Berries500g · 840 kcal · 45 g P	550g	850	30	113	31
DéjeunerGrilled Chicken Breast with Quinoa and Roasted Broccoli650g 2 alternatives Ground Turkey Stir-Fry with Rice Noodles and Snap Peas650g · 940 kcal · 65 g P Lean Beef Burgers in Gluten-Free Buns with Potato Wedges650g · 940 kcal · 65 g P	650g	950	65	116	25
CollationGreek Yogurt with Mixed Berries and Almonds350g 2 alternatives Rice Flour Banana Smoothie with Whey Protein400ml · 420 kcal · 35 g P Rice Flour Protein Shake with Peanut Butter400ml · 420 kcal · 38 g P	350g	400	28	32	18
DînerLean Beef Steak with Baked Sweet Potato and Asparagus600g 2 alternatives Baked Cod with White Rice and Steamed Broccoli650g · 800 kcal · 62 g P Beef Steak with Roasted Sweet Potato and Asparagus550g · 800 kcal · 60 g P	600g	800	58	61	36
Total		3000	181	322	110

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

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Jour 2

3000 kcal · 169 g P

Jour 2
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs with Spinach, Avocado, and Rice Cakes450g 2 alternatives Omelet with Ham, Cheese, Tomato, and Gluten-Free Toast450g · 830 kcal · 48 g P Gluten-Free Protein Pancakes with Maple Syrup and Berries500g · 840 kcal · 45 g P	450g	820	35	62	48
DéjeunerTurkey and Brown Rice Bowl with Mixed Vegetables650g 2 alternatives Grilled Chicken and Sweet Potato Salad with Olive Oil650g · 930 kcal · 65 g P Ground Turkey Stir-Fry with Rice Noodles and Snap Peas650g · 940 kcal · 65 g P	650g	920	68	113	22
CollationRice Pudding with Cinnamon and Pumpkin Seeds350g 2 alternatives Cottage Cheese with Pineapple and Sunflower Seeds350g · 430 kcal · 36 g P Boiled Eggs and Rice Cakes with Avocado Mash300g · 420 kcal · 18 g P	350g	460	14	74	12
DînerBaked Salmon with Quinoa and Green Beans550g 2 alternatives Baked Cod with White Rice and Steamed Broccoli650g · 800 kcal · 62 g P Beef Steak with Roasted Sweet Potato and Asparagus550g · 800 kcal · 60 g P	550g	800	52	54	42
Total		3000	169	303	124

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

Jour 3

3000 kcal · 197 g P

Jour 3
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGluten-Free Protein Pancakes with Maple Syrup and Berries500g 2 alternatives Gluten-Free Granola with Greek Yogurt and Berries450g · 850 kcal · 42 g P Omelet with Ham, Cheese, Tomato, and Gluten-Free Toast450g · 830 kcal · 48 g P	500g	840	45	120	20
DéjeunerShredded Beef with Baked Potato and Mixed Salad700g 2 alternatives Ground Turkey Stir-Fry with Rice Noodles and Snap Peas650g · 940 kcal · 65 g P Lean Beef Burgers in Gluten-Free Buns with Potato Wedges650g · 940 kcal · 65 g P	700g	940	62	94	35
CollationRice Flour Banana Smoothie with Whey Protein400ml 2 alternatives Rice Flour Protein Shake with Peanut Butter400ml · 420 kcal · 38 g P Cottage Cheese with Pineapple and Sunflower Seeds350g · 430 kcal · 36 g P	400ml	420	35	59	5
DînerGrilled Chicken Thighs with White Rice and Zucchini600g 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	600g	800	55	73	32
Total		3000	197	346	92

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

Jour 4

3000 kcal · 152 g P

Jour 4
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerBuckwheat Porridge with Apple, Walnuts, and Honey550g 2 alternatives Gluten-Free Granola with Greek Yogurt and Berries450g · 850 kcal · 42 g P Gluten-Free Oat Porridge with Banana and Peanut Butter550g · 850 kcal · 30 g P	550g	850	22	116	33
DéjeunerPork Loin Chops with Mashed Potatoes and Carrots650g 2 alternatives Grilled Chicken and Sweet Potato Salad with Olive Oil650g · 930 kcal · 65 g P Ground Turkey Stir-Fry with Rice Noodles and Snap Peas650g · 940 kcal · 65 g P	650g	930	60	87	38
CollationRice Cakes with Almond Butter and Sliced Banana250g 2 alternatives Boiled Eggs and Rice Cakes with Avocado Mash300g · 420 kcal · 18 g P Rice Flour Banana Smoothie with Whey Protein400ml · 420 kcal · 35 g P	250g	420	12	57	16
DînerWhite Fish Fillet with Quinoa and Roasted Peppers600g 2 alternatives Baked Cod with White Rice and Steamed Broccoli650g · 800 kcal · 62 g P Beef Steak with Roasted Sweet Potato and Asparagus550g · 800 kcal · 60 g P	600g	800	58	79	28
Total		3000	152	339	115

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

Jour 5

3000 kcal · 209 g P

Jour 5
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerOmelet with Ham, Cheese, Tomato, and Gluten-Free Toast450g 1 alternative Gluten-Free Protein Pancakes with Maple Syrup and Berries500g · 840 kcal · 45 g P	450g	830	48	43	52
DéjeunerGround Turkey Stir-Fry with Rice Noodles and Snap Peas650g 2 alternatives Lean Beef Burgers in Gluten-Free Buns with Potato Wedges650g · 940 kcal · 65 g P Shredded Beef with Baked Potato and Mixed Salad700g · 940 kcal · 62 g P	650g	940	65	112	26
CollationCottage Cheese with Pineapple and Sunflower Seeds350g 2 alternatives Rice Flour Banana Smoothie with Whey Protein400ml · 420 kcal · 35 g P Rice Flour Protein Shake with Peanut Butter400ml · 420 kcal · 38 g P	350g	430	36	36	16
DînerSirloin Steak with Roasted Sweet Potato Cubes550g 2 alternatives Baked Cod with White Rice and Steamed Broccoli650g · 800 kcal · 62 g P Beef Steak with Roasted Sweet Potato and Asparagus550g · 800 kcal · 60 g P	550g	800	60	61	35
Total		3000	209	252	129

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

Jour 6

3000 kcal · 187 g P

Jour 6
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGluten-Free Granola with Greek Yogurt and Berries450g 2 alternatives Gluten-Free Protein Pancakes with Maple Syrup and Berries500g · 840 kcal · 45 g P Omelet with Ham, Cheese, Tomato, and Gluten-Free Toast450g · 830 kcal · 48 g P	450g	850	42	90	36
DéjeunerGrilled Chicken and Sweet Potato Salad with Olive Oil650g 2 alternatives Pork Loin Chops with Mashed Potatoes and Carrots650g · 930 kcal · 60 g P Ground Turkey Stir-Fry with Rice Noodles and Snap Peas650g · 940 kcal · 65 g P	650g	930	65	82	38
CollationBoiled Eggs and Rice Cakes with Avocado Mash300g 2 alternatives Rice Flour Banana Smoothie with Whey Protein400ml · 420 kcal · 35 g P Rice Flour Protein Shake with Peanut Butter400ml · 420 kcal · 38 g P	300g	420	18	29	26
DînerBaked Cod with White Rice and Steamed Broccoli650g 2 alternatives Beef Steak with Roasted Sweet Potato and Asparagus550g · 800 kcal · 60 g P Lean Beef Steak with Baked Sweet Potato and Asparagus600g · 800 kcal · 58 g P	650g	800	62	98	18
Total		3000	187	299	118

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

Jour 7

3000 kcal · 177 g P

Jour 7
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerMillet Porridge with Chia Seeds, Apple, and Cinnamon550g 2 alternatives Gluten-Free Protein Pancakes with Maple Syrup and Berries500g · 840 kcal · 45 g P Buckwheat Porridge with Apple, Walnuts, and Honey550g · 850 kcal · 22 g P	550g	840	24	123	28
DéjeunerLean Beef Burgers in Gluten-Free Buns with Potato Wedges650g 2 alternatives Ground Turkey Stir-Fry with Rice Noodles and Snap Peas650g · 940 kcal · 65 g P Shredded Beef with Baked Potato and Mixed Salad700g · 940 kcal · 62 g P	650g	940	65	80	40
CollationRice Flour Protein Shake with Peanut Butter400ml 2 alternatives Rice Flour Banana Smoothie with Whey Protein400ml · 420 kcal · 35 g P Cottage Cheese with Pineapple and Sunflower Seeds350g · 430 kcal · 36 g P	400ml	420	38	36	14
DînerRoasted Salmon with Brown Rice and Asparagus550g 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	550g	800	50	65	38
Total		3000	177	304	120

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 3000 kcal (±50)

Protéines181.7g

Glucides309.3g

Lipides115.4g

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 breast2.0 kg
Lean beef steak1.8 kg
Eggs30 units
Ground turkey1.5 kg
Salmon fillets1.5 kg
Chicken thighs1.2 kg
Pork loin chops1.2 kg
White fish fillets1.5 kg
Ham400g
Cod fillets1.2 kg

Fruits et légumes

Bananas2.5 kg
Broccoli1.5 kg
Mixed berries1.0 kg
Sweet potatoes3.0 kg
Asparagus1.0 kg
Avocados1.2 kg
Mixed salad greens1.0 kg
Green beans1.0 kg
Zucchini1.0 kg
Apples1.5 kg
Carrots1.0 kg
Bell peppers1.0 kg
Snap peas800g
Pineapple1.0 kg

Produits laitiers

Greek yogurt1.5 kg
Cottage cheese1.0 kg

Épicerie

Certified gluten-free oats800g
Natural peanut butter600g
Quinoa1.0 kg
Almonds300g
Gluten-free rice cakes4 packs
Brown rice1.5 kg
Pumpkin seeds300g
Gluten-free flour1.0 kg
Maple syrup400ml
Whey protein powder1.0 kg
White rice2.0 kg
Buckwheat600g
Walnuts300g
Gluten-free bread1 loaf
Rice noodles600g
Sunflower seeds300g
Gluten-free granola800g
Millet600g
Chia seeds200g
Gluten-free burger buns1 pack

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 3000 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 3000 kcal diet provides an average daily protein of 182 grams to help build muscle. You consume 3000 kcal daily across meals per day min 4 to meals per day max 4 over 7 days. This is a higher calorie level, for larger or very active adults with a high energy need. Smaller adults or those with lower energy needs may find the intake too high. No wheat, barley or rye appear in any meal. Safe grains include rice, quinoa and oats that are labelled gluten free. You receive top protein meals like turkey and brown rice bowl with mixed vegetables.

What a day looks like

Day one starts with gluten free oat porridge with banana and peanut butter. Lunch brings grilled chicken breast with quinoa and roasted broccoli. A snack of greek yogurt with mixed berries and almonds follows. Dinner features lean beef steak with baked sweet potato and asparagus. You repeat this pattern over the week with meals like grilled chicken and sweet potato salad with olive oil. Ground turkey stir fry with rice noodles and snap peas adds variety. Lean beef burgers in gluten free buns with potato wedges round out the options.

How to use it

Prepare your meals in advance to stay on track each week. Choose quality ingredients from the local market using your shopping list. Focus on eating four distinct meals to meet your daily targets. Keep your protein intake between 152 and 209 grams daily. Swap any primary protein source with a similar one if needed. Add extra vegetables to your plate whenever you feel hungry. Check every food label carefully to avoid hidden gluten in products. Follow the guidelines closely for the best daily routine.

Cook large batches of rice and quinoa for quick meal assembly.
Replace chicken breast with turkey or lean beef when desired.
Increase your portion of green vegetables to manage extra hunger.
Read all packaging to ensure grains are certified gluten free.

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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