Sample week · 7 days

2,600 calorie gluten-free meal plan

Seven days of meals at 2,600 calories and 130 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
2,600
Protein a day
130 g
Meals a day
3 and a snack
Recipes
27

Monday

2,586 kcal132 g protein

Tuesday

2,606 kcal129 g protein

Wednesday

2,615 kcal128 g protein

Thursday

2,520 kcal134 g protein

Friday

2,626 kcal131 g protein

Saturday

2,608 kcal133 g protein

Sunday

2,563 kcal132 g protein

Grocery list for the week

Produce

  • Avocados2
  • Cayenne pepperA little
  • Green onions4
  • Garlic powderA little
  • Lime1
  • Garlic8 cloves
  • Lemons2
  • Cucumber400 g
  • Celery35 g
  • Carrots90 g
  • Cilantro35 g
  • Bell pepper1
  • Onion450 g
  • Ginger10 g
  • Sweet potato150 g
  • Red bell pepper240 g
  • Baby spinach190 g
  • Potatoes300 g
  • Cherry tomatoes210 g
  • Parsley15 g
  • Blueberries45 g
  • Raspberries45 g
  • Pears2
  • Russet potatoes100 g
  • Dill pickle1
  • ChivesA little
  • Green bell pepper50 g
  • Red onion1

Meat and fish

  • Chicken thighs bone-in skin-on180 g
  • Chicken thigh boneless skinless700 g
  • Ground turkey150 g
  • Chicken breast300 g
  • Turkey sausage65 g
  • Ground lamb150 g
  • Ham60 g
  • Canadian bacon60 g

Dairy and eggs

  • Eggs12
  • Cheddar cheese85 g
  • Butter3 tbsp
  • Heavy cream100 ml
  • Greek yogurt plain nonfat250 g
  • Semi-skimmed milk40 ml
  • Cream cheese30 g

Bakery

  • Corn tortillas230 g

Pantry

  • Brown rice120 g
  • Black beans300 g
  • White rice850 g
  • Canned coconut milk400 ml
  • Canned kidney beans300 g
  • Basmati rice300 g
  • Cannellini beans70 g
  • Quinoa400 g
  • Canned black beans600 g
  • Canned chickpeas750 g
  • Canned crushed tomatoes500 g
  • Peanut butter1 tbsp
  • Cocoa powder1 tbsp
  • Coconut milk300 ml
  • Almonds2 tbsp
  • Canned tomato sauce150 g
  • Walnuts1 tbsp
  • Barbecue sauce2 tbsp

Oils and spices

  • Olive oil5 tbsp
  • Dried thyme1 tsp
  • Vegetable oil3 tbsp
  • Ground gingerA little
  • Ground cinnamon2 tsp
  • Salt2 tsp
  • Ground cumin3 tsp
  • Paprika1 tsp
  • Smoked paprika1 tsp
  • Garam masala1 tbsp
  • Black pepperA little
  • Ground turmericA little
  • Chili powder2 tsp
  • Ground corianderA little
  • Curry powder2 tsp

Frozen

  • Corn kernels150 g
  • Banana1

Other

  • Salsa2 tbsp
  • Extra firm tofu150 g
  • Ground allspice2 tsp
  • Edamame70 g
  • Silken tofu50 g
  • Salsa verde180 g
  • Tahini3 tbsp
  • Unsweetened soymilk250 ml
  • Vanilla protein powder20 g
  • Tempeh140 g
  • Plantain1
  • Maple syrup2 tbsp
  • Firm tofu150 g
  • Hummus100 g
  • Scallion1

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
2,600 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