Sample week · 7 days

2,200 calorie gluten-free meal plan

Seven days of meals at 2,200 calories and 110 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
2,200
Protein a day
110 g
Meals a day
3 and a snack
Recipes
28

Monday

2,203 kcal109 g protein

Tuesday

2,198 kcal109 g protein

Wednesday

2,221 kcal111 g protein

Thursday

2,175 kcal109 g protein

Friday

2,199 kcal110 g protein

Saturday

2,210 kcal110 g protein

Sunday

2,200 kcal111 g protein

Grocery list for the week

Produce

  • Cilantro35 g
  • Onion300 g
  • Garlic6 cloves
  • Ginger5 g
  • Cayenne pepperA little
  • Green onions2
  • Lemon1
  • ParsleyA little
  • Cucumber1
  • Carrots2
  • Avocados3
  • Baby spinach180 g
  • Russet potatoes100 g
  • Red bell pepper230 g
  • Button mushrooms80 g
  • Limes2
  • Garlic powderA little
  • Orange juice200 ml
  • Cherry tomatoes230 g
  • Basil leaves10 g
  • Sweet potato150 g
  • Strawberries100 g
  • Tomato1
  • Red onion1
  • Potatoes130 g
  • Apples2

Meat and fish

  • Chicken thighs boneless skinless500 g
  • Turkey sausage65 g
  • Ground lamb150 g
  • Shrimp150 g
  • Chicken thighs bone-in skin-on180 g
  • Turkey bacon2 slices
  • Ground turkey150 g

Dairy and eggs

  • Eggs13
  • Cheddar cheese130 g
  • Goat cheese30 g
  • Butter20 g
  • Heavy cream40 ml
  • Semi-skimmed milk120 ml
  • Mozzarella cheese75 g
  • Greek yogurt plain nonfat200 g

Bakery

  • Corn tortillas2

Pantry

  • Canned crushed tomatoes300 g
  • Black beans240 g
  • Dried red lentils100 g
  • Canned diced tomatoes400 g
  • Brown rice600 g
  • White rice450 g
  • Canned coconut milk250 ml
  • Canned kidney beans300 g
  • Canned white beans300 g
  • Dried green lentils90 g
  • Walnuts15 g
  • Dijon mustard2 tsp
  • Basmati rice150 g
  • Cocoa powder15 g
  • Unsweetened almond milk20 ml
  • Canned black beans400 g
  • Quinoa150 g
  • Canned chickpeas400 g
  • Honey1 tsp
  • Dates3
  • Almond butter2 tsp
  • Peanut butter4 tbsp

Oils and spices

  • Olive oil6 tbsp
  • Smoked paprika1 tsp
  • Vegetable oil2 tbsp
  • Ground turmeric1 tsp
  • Ground cumin3 tsp
  • Dried thyme1 tsp
  • Salt2 tsp
  • Red wine vinegar2 tsp
  • Black pepper1 tsp
  • Garam masala2 tsp
  • Sesame oil1 tsp
  • Sea saltA little
  • Chili flakesA little
  • Ground corianderA little
  • Ground cinnamon1 tsp
  • Ground gingerA little
  • Balsamic vinegar2 tsp
  • Paprika1 tsp

Frozen

  • Frozen edamame in pods100 g
  • Frozen mango chunks150 g
  • Corn kernels150 g

Other

  • Extra firm tofu150 g
  • Ground allspice2 tsp
  • Salsa2 tbsp
  • Hummus100 g
  • Maple syrup25 ml
  • Vanilla extractA little
  • Quick grits40 g
  • Scallions10 g
  • Tahini2 tbsp
  • Pistachios1 tbsp
  • Tempeh140 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
2,200 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