Sample week · 7 days

3,000 calorie gluten-free meal plan

Seven days of meals at 3,000 calories and 150 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
3,000
Protein a day
150 g
Meals a day
3 and a snack
Recipes
27

Monday

2,885 kcal156 g protein

Tuesday

2,880 kcal153 g protein

Wednesday

2,985 kcal152 g protein

Thursday

2,886 kcal151 g protein

Friday

3,018 kcal150 g protein

Saturday

2,921 kcal154 g protein

Sunday

2,920 kcal154 g protein

Grocery list for the week

Produce

  • Avocado1
  • Garlic powderA little
  • Cayenne pepperA little
  • Limes2
  • Cilantro70 g
  • Garlic13 cloves
  • Lemons2
  • Cucumber220 g
  • Celery35 g
  • Carrots35 g
  • Button mushrooms75 g
  • Tomato170 g
  • Green onions4
  • Onion600 g
  • Ginger15 g
  • Dill pickle1
  • ChivesA little
  • Sweet potato150 g
  • Red bell pepper140 g
  • Baby spinach400 g
  • Pear1
  • Red onion1
  • Bell pepper1
  • Cherry tomatoes190 g
  • Green bell pepper50 g
  • Cauliflower florets200 g
  • Apples2
  • Potatoes130 g
  • Parsley15 g
  • Pineapple130 g
  • Jalapeño pepper15 g

Meat and fish

  • Chicken thighs bone-in skin-on180 g
  • Ground turkey150 g
  • Turkey bacon3 slices
  • Chicken thighs boneless skinless450 g
  • Ham60 g
  • Chicken breast300 g
  • Deli ham40 g
  • Pork belly300 g
  • Ground lamb230 g

Dairy and eggs

  • Eggs18
  • Cheddar cheese75 g
  • Butter2 tbsp
  • Heavy cream60 ml
  • Cream cheese30 g
  • Greek yogurt plain nonfat700 g
  • Egg whites50 g
  • Hard-boiled egg1
  • Monterey Jack cheese25 g

Bakery

  • Corn tortillas200 g

Pantry

  • Brown rice450 g
  • Black beans450 g
  • Basmati rice190 g
  • Canned coconut milk700 ml
  • Canned kidney beans350 g
  • Quinoa300 g
  • Canned black beans200 g
  • Cannellini beans70 g
  • White rice800 g
  • Canned crushed tomatoes400 g
  • Canned chickpeas1 kg
  • Walnuts2 tbsp
  • Barbecue sauce2 tbsp
  • Brown sugar2 tbsp
  • Fish sauce1 tbsp
  • Tomato paste1 tbsp
  • Honey3 tsp
  • Dried red lentils150 g
  • Canned diced tomatoes300 g

Oils and spices

  • Olive oil5 tbsp
  • Dried thyme1 tsp
  • Ground gingerA little
  • Ground cinnamon1 tsp
  • Salt2 tsp
  • Ground cumin2 tsp
  • Paprika1 tsp
  • Black pepperA little
  • Vegetable oil4 tbsp
  • Garam masala1 tbsp
  • Smoked paprika1 tsp
  • Chili powder1 tsp
  • Curry powder2 tbsp
  • Ground turmeric1 tsp
  • Ground coriander1 tsp

Frozen

  • Corn kernels150 g
  • Frozen peas75 g

Other

  • Salsa95 g
  • Ground allspice2 tsp
  • Edamame300 g
  • Silken tofu100 g
  • Extra firm tofu150 g
  • Tahini1 tbsp
  • Maple syrup1 tsp
  • Firm tofu400 g
  • Tempeh140 g
  • Coconut1 tbsp
  • 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
3,000 calories, other kinds
All sample meal plans

Meal plans for clients

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