Sample week · 7 days

1,600 calorie gluten-free meal plan

Seven days of meals at 1,600 calories and 80 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
1,600
Protein a day
80 g
Meals a day
3 and a snack
Recipes
28

Monday

1,606 kcal80 g protein

Tuesday

1,588 kcal79 g protein

Wednesday

1,580 kcal79 g protein

Thursday

1,586 kcal79 g protein

Friday

1,598 kcal79 g protein

Saturday

1,606 kcal77 g protein

Sunday

1,601 kcal81 g protein

Grocery list for the week

Produce

  • Cilantro15 g
  • Zucchini200 g
  • Red bell peppers3
  • Lemons2
  • Parsley20 g
  • Sweet potato1
  • Garlic powderA little
  • Spring onion1
  • Cayenne pepperA little
  • Cucumbers2
  • DillA little
  • Onion400 g
  • Garlic10 cloves
  • Tomato350 g
  • Limes2
  • Carrot100 g
  • Potatoes180 g
  • ChivesA little
  • Dill pickle1
  • GingerA little
  • Corn kernels50 g
  • Jalapeño pepper15 g
  • Cilantro leaves5 g
  • Baby spinach30 g
  • Bell peppers2
  • Spinach170 g
  • Celery130 g
  • New potatoes150 g
  • Beetroot75 g
  • Red onion1
  • Mint leaves10 g
  • Banana1
  • Green cabbage50 g
  • Cauliflower florets250 g
  • Broccoli florets75 g

Meat and fish

  • Shrimp450 g
  • Deli ham40 g
  • Smoked salmon40 g
  • Ground beef 85% lean130 g
  • Smoked mackerel90 g

Dairy and eggs

  • Eggs15
  • Cheddar cheese45 g
  • Greek yogurt plain whole milk200 g
  • Cream cheese30 g
  • Plain nonfat greek yogurt15 g
  • Light sour cream30 g
  • Greek yogurt60 g
  • Feta cheese30 g
  • Monterey Jack cheese15 g

Bakery

  • Corn tortillas300 g

Pantry

  • Dried green lentils90 g
  • Barbecue sauce2 tbsp
  • Almonds35 g
  • HoneyA little
  • Walnuts1 tbsp
  • Canned coconut milk500 ml
  • Tamarind paste2 tsp
  • White rice500 g
  • Canned white beans100 g
  • Canned pinto beans160 g
  • Canned crushed tomatoes550 g
  • Chickpeas60 g
  • Canned diced tomatoes100 g
  • Raisins10 g
  • Roasted red peppers15 g
  • Light mayonnaise10 g
  • White beans75 g
  • Horseradish sauce2 tsp
  • Basmati rice90 g
  • Canned kidney beans50 g
  • Hot pepper sauce30 ml
  • Canned chickpeas75 g
  • White miso paste1 tbsp
  • Unsweetened almond milk250 ml
  • Chia seeds1 tsp

Oils and spices

  • Olive oil8 tbsp
  • Salt2 tsp
  • Smoked paprika1 tsp
  • Vegetable oil5 tbsp
  • Ground turmericA little
  • Paprika1 tsp
  • Sunflower oil2 tsp
  • Black pepperA little
  • Curry powder2 tsp
  • Ground cumin1 tsp
  • Cumin1 tsp
  • Garam masalaA little
  • Tandoori spice blend2 tsp
  • Dried oreganoA little
  • Chili powderA little
  • Dried thymeA little
  • Ground gingerA little
  • Ground cinnamonA little
  • Chili flakesA little
  • Rice vinegar2 tsp

Frozen

  • Frozen pineapple chunks100 g
  • Frozen mango chunks150 g

Other

  • Salsa2 tbsp
  • Tempeh200 g
  • Green olives3
  • Paneer210 g
  • Watercress25 g
  • Coconut water200 ml
  • Firm tofu240 g
  • Ground allspiceA little
  • Scallion1
  • Maple syrup2 tsp

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
1,600 calories, other kinds
All sample meal plans

Meal plans for clients

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