Sample week · 7 days

2,800 calorie gluten-free meal plan

Seven days of meals at 2,800 calories and 140 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
2,800
Protein a day
140 g
Meals a day
3 and a snack
Recipes
27

Monday

2,690 kcal142 g protein

Tuesday

2,727 kcal143 g protein

Wednesday

2,721 kcal139 g protein

Thursday

2,776 kcal140 g protein

Friday

2,857 kcal138 g protein

Saturday

2,741 kcal141 g protein

Sunday

2,699 kcal147 g protein

Grocery list for the week

Produce

  • Cilantro30 g
  • Avocados2
  • Cayenne pepperA little
  • Green onions4
  • Limes2
  • Pear1
  • Garlic powder10 g
  • Onion400 g
  • Garlic7 cloves
  • Ginger10 g
  • Red onion1
  • Apple1
  • Potatoes600 g
  • Red bell pepper210 g
  • Baby spinach75 g
  • Sweet potato150 g
  • Lemons2
  • Dill pickle1
  • ChivesA little
  • Blueberries160 g
  • Raspberries60 g
  • Cucumber240 g
  • Cherry tomatoes100 g
  • Parsley15 g
  • Green bell pepper50 g
  • Celery45 g
  • Carrots45 g

Meat and fish

  • Ground turkey150 g
  • Chicken thighs bone-in skin-on350 g
  • Chicken thighs boneless skinless550 g
  • Pork belly230 g
  • Chicken breast300 g
  • Ham60 g
  • Canadian bacon60 g
  • Ground lamb230 g

Dairy and eggs

  • Eggs8
  • Cheddar cheese70 g
  • Greek yogurt plain nonfat600 g
  • Butter1 tbsp
  • Heavy cream40 ml
  • Hard-boiled egg1
  • Cream cheese30 g

Bakery

  • Corn tortillas300 g

Pantry

  • White rice350 g
  • Canned coconut milk400 ml
  • Canned kidney beans450 g
  • Quinoa400 g
  • Canned black beans200 g
  • Walnuts2 tbsp
  • Brown rice450 g
  • Black beans400 g
  • Basmati rice230 g
  • Canned crushed tomatoes300 g
  • Peanut butter1 tbsp
  • Cocoa powder1 tbsp
  • Brown sugar1 tbsp
  • Fish sauce2 tsp
  • Barbecue sauce2 tbsp
  • Honey2 tsp
  • Canned chickpeas600 g
  • Coconut milk400 ml
  • Almonds2 tbsp
  • Canned tomato sauce150 g
  • Canned diced tomatoes400 g
  • Cannellini beans85 g

Oils and spices

  • Olive oil5 tbsp
  • Dried thyme2 tsp
  • Vegetable oil2 tbsp
  • Ground cumin3 tsp
  • Paprika1 tsp
  • Ground ginger1 tsp
  • Ground cinnamon3 tsp
  • Salt2 tsp
  • Garam masala2 tsp
  • Chili powder2 tsp
  • Smoked paprika1 tsp
  • Black pepperA little
  • Ground turmericA little
  • Curry powder1 tbsp
  • Ground coriander1 tsp

Frozen

  • Corn kernels150 g
  • Banana1

Other

  • Salsa verde180 g
  • Extra firm tofu150 g
  • Ground allspice1 tbsp
  • Maple syrup2 tbsp
  • Salsa80 g
  • Unsweetened soymilk250 ml
  • Vanilla protein powder20 g
  • Firm tofu300 g
  • Tempeh140 g
  • Tahini2 tbsp
  • Edamame300 g
  • Scallion1
  • Silken tofu65 g
  • Hummus150 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
2,800 calories, other kinds
All sample meal plans

Meal plans for clients

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