Sample week · 7 days

2,400 calorie gluten-free meal plan

Seven days of meals at 2,400 calories and 120 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
2,400
Protein a day
120 g
Meals a day
3 and a snack
Recipes
26

Monday

2,424 kcal121 g protein

Tuesday

2,387 kcal121 g protein

Wednesday

2,360 kcal120 g protein

Thursday

2,334 kcal119 g protein

Friday

2,369 kcal116 g protein

Saturday

2,410 kcal121 g protein

Sunday

2,390 kcal124 g protein

Grocery list for the week

Produce

  • Avocados2
  • Cayenne pepperA little
  • Green onions2
  • Onion300 g
  • Garlic7 cloves
  • GingerA little
  • Dill pickle1
  • ChivesA little
  • Cilantro35 g
  • Lemon1
  • Apples3
  • Russet potatoes100 g
  • Red bell pepper170 g
  • ParsleyA little
  • Garlic powderA little
  • Limes2
  • Carrot1
  • Cucumber1
  • Bell pepper1
  • Potatoes300 g
  • Baby spinach180 g
  • Sweet potato150 g
  • Pear1
  • Green bell pepper50 g
  • Banana1

Meat and fish

  • Chicken thigh boneless skinless500 g
  • Ham60 g
  • Turkey sausage65 g
  • Ground lamb150 g
  • Chicken thighs bone-in skin-on350 g
  • Ground turkey150 g
  • Canadian bacon60 g
  • Shrimp150 g

Dairy and eggs

  • Eggs10
  • Cheddar cheese75 g
  • Butter1 tbsp
  • Heavy cream40 ml
  • Cream cheese30 g
  • Semi-skimmed milk40 ml
  • Greek yogurt plain nonfat400 g
  • Goat cheese30 g
  • Milk220 ml

Bakery

  • Corn tortillas2

Pantry

  • Brown rice400 g
  • Black beans240 g
  • White rice700 g
  • Canned coconut milk600 ml
  • Canned kidney beans500 g
  • Canned crushed tomatoes300 g
  • Basmati rice230 g
  • Peanut butter4 tbsp
  • Canned chickpeas650 g
  • Dried red lentils100 g
  • Canned diced tomatoes200 g
  • Quinoa150 g
  • Walnuts30 g
  • Dried green lentils90 g
  • Dijon mustard2 tsp
  • Canned black beans200 g
  • Dates3
  • Almond butter2 tsp
  • Honey1 tsp

Oils and spices

  • Olive oil5 tbsp
  • Dried thyme2 tsp
  • Garam masala2 tsp
  • Salt2 tsp
  • Smoked paprika1 tsp
  • Vegetable oil3 tbsp
  • Ground cumin2 tsp
  • Paprika1 tsp
  • Ground turmeric1 tsp
  • Ground cinnamon2 tsp
  • Black pepperA little
  • Ground corianderA little
  • Ground ginger1 tsp
  • Red wine vinegar2 tsp
  • Sea saltA little
  • Curry powder2 tsp

Frozen

  • Corn kernels75 g

Other

  • Salsa4 tbsp
  • Ground allspice1 tbsp
  • Extra firm tofu150 g
  • Tahini3 tbsp
  • Hummus100 g
  • Tempeh300 g
  • Maple syrup1 tsp
  • Pistachios1 tsp
  • Scallions2
  • Whey protein powder25 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
2,400 calories, other kinds
All sample meal plans

Meal plans for clients

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