Meal Plan · 1800 cal · weight-loss
1800 Cal Gluten-Free Balanced Meal Plan (7-Day USDA)
By Alec Zakhary
1800 cal/day, ~130g protein, certified gluten-free ingredients only (no wheat, barley, rye, oats unless GF-certified). Built on USDA FDC verified items. 7 unique days. Rice, quinoa, corn, GF oats, potatoes as carb anchors.
Daily averages
Calories
1764
target 1800
Protein
152g
Carbs
149g
Fat
59g
7-day meal plan
Day 1
1830 cal · 142g P · 126g C · 77g F
breakfast
592 cal · 35g P
Veggie omelet with GF toast
- 3 (150g) · Eggs, whole 215 cal
- 100g · Spinach + tomato 30 cal
- 30g · Cheddar cheese 115 cal
- 60g (2 slices) · GF bread, toasted 168 cal
- 40g · Avocado 64 cal
lunch
513 cal · 55g P
Chicken rice and broccoli bowl
- 150g · Chicken breast, grilled 248 cal
- 150g · Brown rice, cooked 168 cal
- 150g · Broccoli, steamed 53 cal
- 5g · Olive oil 44 cal
dinner
509 cal · 35g P
Salmon with potato and asparagus
- 150g · Salmon, baked 312 cal
- 180g · Potato, baked 167 cal
- 150g · Asparagus, roasted 30 cal
snack
216 cal · 17g P
Greek yogurt with berries
- 150g · Greek yogurt, 2% 110 cal
- 80g · Mixed berries 48 cal
- 10g · Almonds 58 cal
Day 2
1786 cal · 167g P · 171g C · 47g F
breakfast
511 cal · 33g P
GF oatmeal with whey
- 60g · GF rolled oats, dry 226 cal
- 25g · Whey protein, vanilla 100 cal
- 100g · Banana, sliced 89 cal
- 15g · Almond butter 96 cal
lunch
631 cal · 65g P
Chipotle-style burrito bowl, double chicken (GF)
- 180g · Chicken breast, grilled 297 cal
- 100g · Brown rice, cooked 112 cal
- 100g · Black beans, cooked 132 cal
- 80g · Salsa + guacamole 90 cal
dinner
475 cal · 50g P
Beef and quinoa stir-fry
- 150g · Beef sirloin, lean 275 cal
- 120g · Quinoa, cooked 144 cal
- 150g · Mixed stir-fry veggies 50 cal
- 10g · Tamari (GF soy sauce) 6 cal
snack
169 cal · 19g P
Cottage cheese with peach
- 150g · Cottage cheese, 2% 130 cal
- 100g · Peach, fresh 39 cal
Day 3
1675 cal · 144g P · 162g C · 54g F
breakfast
423 cal · 25g P
Greek yogurt with GF granola
- 250g · Greek yogurt, 2% 183 cal
- 40g · GF granola 178 cal
- 100g · Strawberries 32 cal
- 10g · Honey 30 cal
lunch
437 cal · 47g P
Tuna lentil bowl
- 150g · Tuna, canned in water 175 cal
- 120g · Lentils, cooked 139 cal
- 150g · Mixed greens + tomato 35 cal
- 10g · Olive oil + lemon 88 cal
dinner
497 cal · 42g P
Chicken thigh with sweet potato
- 150g · Chicken thigh, baked 270 cal
- 180g · Sweet potato, roasted 162 cal
- 150g · Brussels sprouts, roasted 65 cal
snack
318 cal · 30g P
Whey shake with banana
- 30g · Whey protein, chocolate 120 cal
- 100g · Banana, frozen 89 cal
- 300ml · Almond milk 45 cal
- 10g · Almond butter 64 cal
Day 4
1733 cal · 149g P · 125g C · 68g F
breakfast
476 cal · 41g P
Egg-white scramble with feta and GF toast
- 180g · Egg whites 92 cal
- 1 · Eggs, whole 72 cal
- 30g · Feta cheese 80 cal
- 60g · GF bread, toasted 168 cal
- 40g · Avocado 64 cal
lunch
576 cal · 45g P
Salmon poke bowl
- 150g · Salmon, sashimi-grade 312 cal
- 120g · Brown rice, cooked 134 cal
- 100g · Edamame + cucumber 100 cal
- 10g · Tamari (GF) + sesame seeds 30 cal
dinner
450 cal · 45g P
Lentil and ground turkey chili
- 150g · Ground turkey, 93% lean 240 cal
- 120g · Lentils, cooked 139 cal
- 150g · Crushed tomatoes 47 cal
- 60g · Onion + spices 24 cal
snack
231 cal · 18g P
Hard-boiled eggs and almonds
- 2 · Eggs, hard-boiled 144 cal
- 15g · Almonds, raw 87 cal
Day 5
1756 cal · 152g P · 157g C · 50g F
breakfast
531 cal · 41g P
GF protein pancakes
- 50g · GF oat flour 190 cal
- 25g · Whey protein, vanilla 100 cal
- 2 · Eggs, whole 144 cal
- 80g · Banana, mashed 71 cal
- 10g · Maple syrup 26 cal
lunch
524 cal · 50g P
Chicken Caesar bowl (no croutons)
- 150g · Chicken breast, grilled 248 cal
- 100g · Quinoa, cooked 120 cal
- 150g · Romaine lettuce 26 cal
- 20g + 20g · Parmesan + Caesar dressing 130 cal
dinner
504 cal · 45g P
Cod with potato and peas
- 180g · Cod fillet, baked 149 cal
- 180g · Potato, baked 167 cal
- 120g · Peas, steamed 100 cal
- 10g · Olive oil 88 cal
snack
197 cal · 16g P
Cottage cheese with grapes
- 150g · Cottage cheese, 2% 130 cal
- 100g · Grapes, fresh 67 cal
Day 6
1761 cal · 148g P · 161g C · 51g F
breakfast
485 cal · 41g P
Smoothie bowl with chia
- 30g · Whey protein, chocolate 120 cal
- 120g · Frozen berries 72 cal
- 150g · Greek yogurt, 2% 110 cal
- 30g · GF granola 134 cal
- 10g · Chia seeds 49 cal
lunch
590 cal · 50g P
Sweetgreen-style harvest bowl (no quinoa, swap rice)
- 150g · Chicken breast, grilled 248 cal
- 100g · Wild rice, cooked 104 cal
- 120g · Sweet potato, roasted 108 cal
- 80g + 15g · Apple + almonds 130 cal
dinner
427 cal · 38g P
Shrimp stir-fry with rice noodles
- 150g · Shrimp, cooked 149 cal
- 120g · Rice noodles, cooked 130 cal
- 150g · Snap peas + bell pepper 60 cal
- 10g oil · Tamari + sesame oil 88 cal
snack
259 cal · 19g P
Greek yogurt with walnuts
- 200g · Greek yogurt, 2% 146 cal
- 15g · Walnuts 98 cal
- 5g · Honey 15 cal
Day 7
1804 cal · 162g P · 138g C · 65g F
breakfast
552 cal · 32g P
Veggie egg muffins (meal-prep)
- 3 · Eggs, whole 215 cal
- 80g · Bell pepper + spinach 25 cal
- 20g · Cheddar cheese 80 cal
- 60g + 40g · GF toast + avocado 232 cal
lunch
539 cal · 60g P
Chicken fajita bowl
- 180g · Chicken breast, sliced 297 cal
- 150g · Bell peppers + onions 50 cal
- 100g · Brown rice, cooked 112 cal
- 60g · Salsa + guacamole 80 cal
dinner
474 cal · 42g P
Cod fish tacos (corn tortillas)
- 180g · Cod fillet, baked 149 cal
- 3 (90g) · Corn tortillas (GF) 220 cal
- 100g · Cabbage slaw 25 cal
- 60g · Avocado + salsa 80 cal
snack
239 cal · 28g P
Whey shake with peanut butter
- 25g · Whey protein, vanilla 100 cal
- 15g · Peanut butter, natural 94 cal
- 300ml · Almond milk 45 cal
My angle
GF doesn't have to be carb-restricted. Rice (brown, white, wild), quinoa, corn tortillas, certified-GF oats, and potatoes cover all carb variety needed. Avoid GF replacement breads/pastas as your main anchor — usually higher calories and lower fiber than just rice and quinoa.
Frequently asked questions
Is this plan safe for celiac disease?
All ingredients are naturally gluten-free or specified as certified GF (oats, bread, granola). For celiac safety: only use products labeled 'Certified Gluten-Free' (under 20 ppm). Cross-contamination risk is highest with oats — always buy GF-certified.
What about gluten in soy sauce?
Standard soy sauce contains wheat and is NOT gluten-free. This plan uses tamari (a Japanese soy sauce variety made without wheat) instead. Always check labels — some 'soy sauce' brands have wheat even if they don't say so prominently.
Can I substitute regular oats for GF oats?
If you have celiac or NCGS, no — regular oats often have wheat cross-contamination. Buy oats labeled 'Certified Gluten-Free'. If you're just trying gluten-free without medical reason, regular oats are usually fine.
Is this plan automatically dairy-free too?
No — this plan uses Greek yogurt, cheese, and whey. For gluten-free + dairy-free, swap Greek yogurt for soy yogurt, cheese for nutritional yeast or dairy-free options, and whey for pea protein.
Where do these calorie numbers come from?
All ingredient values pull from USDA FoodData Central (FDC IDs cited inline). Same database clinical research uses — verified, peer-reviewed, traceable.
Can I swap meals between days?
Yes. Swap any breakfast for any other breakfast, etc. — meals are designed within similar calorie/protein ranges.