Sample week · 7 days

1,800 calorie gluten-free meal plan

Seven days of meals at 1,800 calories and 90 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
1,800
Protein a day
90 g
Meals a day
3 and a snack
Recipes
28

Monday

1,782 kcal89 g protein

Tuesday

1,801 kcal90 g protein

Wednesday

1,810 kcal90 g protein

Thursday

1,812 kcal88 g protein

Friday

1,805 kcal88 g protein

Saturday

1,801 kcal91 g protein

Sunday

1,770 kcal89 g protein

Grocery list for the week

Produce

  • Cayenne pepperA little
  • Garlic9 cloves
  • Tomato120 g
  • Lime1
  • Cilantro20 g
  • Lemons2
  • Red bell peppers2
  • Red onion1
  • Mint leaves10 g
  • Cucumbers2
  • DillA little
  • Onion350 g
  • Jalapeño pepper10 g
  • Sweet potatoes300 g
  • Garlic powderA little
  • Spring onion1
  • Ginger5 g
  • Carrots2
  • Potatoes180 g
  • ChivesA little
  • Dill pickle1
  • ParsleyA little
  • Broccoli florets75 g
  • Baby spinach25 g
  • Cherry tomatoes240 g
  • Basil leaves10 g
  • Bell peppers3
  • Spinach100 g
  • Avocado1
  • New potatoes150 g
  • Beetroot75 g

Meat and fish

  • Shrimp150 g
  • Smoked salmon40 g
  • Ground lamb300 g
  • Deli ham40 g
  • Ground beef 85% lean130 g
  • White fish fillet150 g
  • Smoked mackerel90 g

Dairy and eggs

  • Semi-skimmed milk75 ml
  • Cheddar cheese60 g
  • Butter5 g
  • Eggs13
  • Greek yogurt60 g
  • Cream cheese30 g
  • Monterey Jack cheese15 g
  • Goat cheese30 g
  • Greek yogurt plain whole milk200 g
  • Mozzarella cheese75 g
  • Light sour cream30 g

Bakery

  • Corn tortillas190 g

Pantry

  • Canned coconut milk350 ml
  • White rice500 g
  • Basmati rice90 g
  • Barbecue sauce2 tbsp
  • Canned crushed tomatoes75 g
  • Canned chickpeas220 g
  • Canned diced tomatoes300 g
  • Raisins10 g
  • Almond butter1 tbsp
  • Unsweetened almond milk250 ml
  • White miso paste1 tbsp
  • Canned kidney beans50 g
  • Black beans80 g
  • Dried green lentils90 g
  • Walnuts25 g
  • Dijon mustard2 tsp
  • Canned white beans300 g
  • Horseradish sauce2 tsp
  • Dried red lentils100 g
  • Brown rice150 g

Oils and spices

  • Salt3 tsp
  • Black pepperA little
  • Olive oil7 tbsp
  • Tandoori spice blend2 tsp
  • Vegetable oil5 tbsp
  • Smoked paprika1 tsp
  • Ground cumin2 tsp
  • Ground coriander1 tsp
  • Ground turmeric1 tsp
  • Sunflower oil2 tsp
  • Ground cinnamonA little
  • Rice vinegar2 tsp
  • Dried thyme1 tsp
  • Ground gingerA little
  • Garam masalaA little
  • Curry powder2 tsp
  • Red wine vinegar2 tsp
  • Balsamic vinegar2 tsp
  • CuminA little
  • Sesame oil1 tsp
  • Sea saltA little
  • Chili flakesA little

Frozen

  • Frozen peas75 g
  • Blueberries150 g
  • Frozen edamame in pods100 g

Other

  • Quick grits40 g
  • Scallions20 g
  • Paneer210 g
  • Tempeh200 g
  • Tahini2 tsp
  • Green olives3
  • Hummus100 g
  • Maple syrup3 tsp
  • Salsa2 tbsp
  • Firm tofu140 g
  • Ground allspiceA little
  • Salsa verde120 g
  • 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
1,800 calories, other kinds
All sample meal plans

Meal plans for clients

Give this week to a client, in your brand.

Change any meal, the numbers follow. Build it for their own targets in one press and send it as a page or a PDF with your name and logo. 14 days of Pro, no card.

Start free trial