Sample week · 7 days

2,000 calorie gluten-free meal plan

Seven days of meals at 2,000 calories and 100 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
2,000
Protein a day
100 g
Meals a day
3 and a snack
Recipes
28

Monday

2,005 kcal101 g protein

Tuesday

2,001 kcal99 g protein

Wednesday

2,020 kcal100 g protein

Thursday

1,987 kcal98 g protein

Friday

2,001 kcal99 g protein

Saturday

1,950 kcal100 g protein

Sunday

1,968 kcal98 g protein

Grocery list for the week

Produce

  • Cilantro30 g
  • Lemon1
  • Red bell pepper210 g
  • Red onion1
  • Mint leaves10 g
  • Limes2
  • Onion400 g
  • Garlic9 cloves
  • ParsleyA little
  • Cucumbers2
  • DillA little
  • Cayenne pepperA little
  • Avocados2
  • Ginger10 g
  • Celery1 stalk
  • Jalapeño pepper10 g
  • Tomato50 g
  • Baby spinach100 g
  • Dill pickles2
  • ChivesA little
  • Cherry tomatoes150 g
  • Basil leaves10 g
  • Potatoes350 g
  • Carrot1
  • Bell pepper1
  • Green onion1
  • Russet potatoes100 g
  • Garlic powderA little
  • Green bell pepper1
  • Button mushrooms30 g
  • Baby potatoes200 g
  • Apple1

Meat and fish

  • Ground lamb300 g
  • Smoked salmon40 g
  • Shrimp150 g
  • Chicken thighs boneless skinless300 g
  • Ham60 g
  • Chicken thighs bone-in skin-on200 g
  • Deli ham40 g
  • Turkey sausage65 g
  • Salmon fillets150 g

Dairy and eggs

  • Eggs15
  • Cheddar cheese110 g
  • Greek yogurt60 g
  • Cream cheese60 g
  • Semi-skimmed milk120 ml
  • Butter20 g
  • Heavy cream40 ml
  • Monterey Jack cheese15 g
  • Goat cheese30 g
  • Mozzarella cheese75 g

Bakery

  • Corn tortillas190 g

Pantry

  • Canned crushed tomatoes350 g
  • Black beans80 g
  • Basmati rice170 g
  • White rice400 g
  • Canned black beans180 g
  • Roasted red peppers50 g
  • Canned white beans300 g
  • Dried green lentils90 g
  • Walnuts15 g
  • Dijon mustard2 tbsp
  • Dried red lentils100 g
  • Canned diced tomatoes400 g
  • Brown rice300 g
  • Honey2 tsp
  • Canned chickpeas400 g
  • Canned coconut milk160 ml
  • Canned kidney beans150 g
  • Cocoa powder10 g
  • Unsweetened almond milk15 ml
  • Peanut butter3 tbsp
  • Green beans100 g

Oils and spices

  • Olive oil7 tbsp
  • Smoked paprika1 tsp
  • Tandoori spice blend2 tsp
  • Vegetable oil3 tbsp
  • Ground cumin2 tsp
  • Ground coriander1 tsp
  • Ground cinnamonA little
  • Salt2 tsp
  • Black pepper1 tsp
  • Garam masala2 tsp
  • Red wine vinegar2 tsp
  • Ground turmeric1 tsp
  • Balsamic vinegar2 tsp
  • Dried thyme1 tsp
  • Sunflower oil2 tsp
  • Ground gingerA little
  • Chili powderA little
  • CuminA little

Frozen

  • Frozen peas75 g

Other

  • Paneer110 g
  • Hummus100 g
  • Quick grits40 g
  • Scallions20 g
  • Salsa verde120 g
  • Tahini1 tbsp
  • Ground allspice1 tsp
  • Maple syrup30 ml
  • Vanilla extractA little
  • Tempeh200 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
2,000 calories, other kinds
All sample meal plans

Meal plans for clients

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