Sample week · 7 days

1,400 calorie gluten-free meal plan

Seven days of meals at 1,400 calories and 70 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
1,400
Protein a day
70 g
Meals a day
3 and a snack
Recipes
28

Monday

1,391 kcal71 g protein

Tuesday

1,396 kcal70 g protein

Wednesday

1,405 kcal70 g protein

Thursday

1,400 kcal70 g protein

Friday

1,417 kcal71 g protein

Saturday

1,398 kcal70 g protein

Sunday

1,400 kcal71 g protein

Grocery list for the week

Produce

  • Cucumbers2
  • Tomato450 g
  • Shallot15 g
  • Onion450 g
  • Garlic15 cloves
  • Cilantro20 g
  • Cayenne pepperA little
  • Garlic powderA little
  • Celery140 g
  • Zucchini200 g
  • Eggplant1
  • Red bell peppers2
  • Ginger5 g
  • Limes2
  • Avocado1
  • Carrot70 g
  • Parsley10 g
  • Green cabbage50 g
  • Baby spinach80 g
  • Lemon1
  • Corn kernels50 g
  • Jalapeño pepper5 g
  • Cilantro leaves5 g
  • DillA little
  • CorianderA little
  • Cauliflower florets250 g
  • Red onion1
  • New potatoes150 g
  • Beetroot75 g

Meat and fish

  • Bacon50 g
  • Shrimp600 g
  • Smoked salmon40 g
  • Ground beef 85% lean130 g
  • Smoked mackerel90 g

Dairy and eggs

  • Eggs18
  • Cheddar cheese25 g
  • Plain nonfat greek yogurt15 g
  • Feta cheese50 g
  • Greek yogurt plain nonfat90 g
  • Cream cheese30 g
  • Light sour cream30 g

Bakery

  • Corn tortillas300 g

Pantry

  • Dijon mustardA little
  • Canned coconut milk400 ml
  • Tamarind paste2 tsp
  • Roasted red peppers65 g
  • Light mayonnaise10 g
  • Canned crushed tomatoes1.2 kg
  • Chickpeas120 g
  • Canned diced tomatoes300 g
  • Canned white beans300 g
  • Black-eyed peas150 g
  • White rice230 g
  • Canned chickpeas300 g
  • Almonds35 g
  • HoneyA little
  • Canned pinto beans160 g
  • White beans75 g
  • Canned kidney beans150 g
  • Basmati rice90 g
  • Raisins10 g
  • Hot pepper sauce30 ml
  • SugarA little
  • Canned black beans150 g
  • Horseradish sauce2 tsp

Oils and spices

  • Olive oil9 tbsp
  • Black pepperA little
  • Red wine vinegar2 tsp
  • Vegetable oil3 tbsp
  • Ground turmeric1 tsp
  • Paprika1 tsp
  • Salt2 tsp
  • Ground cumin1 tbsp
  • Ground cinnamonA little
  • Dried thymeA little
  • Curry powder2 tsp
  • Smoked paprika2 tsp
  • Cumin2 tsp
  • Chili flakesA little
  • Chili powderA little
  • Garam masalaA little
  • Dried oreganoA little
  • Apple cider vinegar30 ml

Frozen

  • Frozen edamame40 g
  • Seedless grapes150 g

Other

  • Hummus2 tbsp
  • Kalamata olives6
  • Curly endive75 g
  • Plantain1
  • Ground allspiceA little
  • Firm tofu100 g
  • Green olives3
  • Maple syrupA little
  • Watercress25 g

This is a sample, not advice

It shows a week that adds up at one calorie level. How much a person should eat depends on that person: their size, their activity, their health and what they are working towards. A registered dietitian or a qualified coach sets a person's real targets, and anyone with a medical condition should ask their doctor or dietitian first.

The week was built by the same code that builds a week in Peas & Pans: it picks from our recipe library, sizes each meal in half servings, and keeps every day within 5% of the calorie and protein targets. No recipe appears more than twice.

More sample weeks

Gluten-free, at other calorie levels
1,400 calories, other kinds
All sample meal plans

Meal plans for clients

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