1,000 Calorie Gluten-Free Meal Plan

A 1,000 calorie gluten-free diet, carefully planned, can promote healthy eating habits for individuals with a lower activity level, aiming for weight loss. Be mindful that calorie needs vary, hence caloric intake should align with personal goals and lifestyle.

Who should try this diet?

People aiming for weight loss may find this low-calorie approach effective as it promotes a calorie deficit. However, if it leads to unwanted weight loss, consider adjusting your caloric intake.

1,100 Calorie Gluten-Free Meal Plan
1,200 Calorie Gluten-Free Meal Plan
1,300 Calorie Gluten-Free Meal Plan

Example plan

We’ve provided a printable 1,000 calorie gluten-free meal plan PDF, including recipes for breakfast, lunch, dinner, and snacks. It’s structured over 5 meals (3 mains and 2 snacks).

Download the meal plan in the link above or continue reading for recipes.

Provides 1,053 kcal, 84g Protein, 108g Carbs, 34g Fat per day.


Frozen Strawberry Breakfast Protein Bowl

Are you ready for a morning treat that rivals coffee? This one will have you ready for the day in a jiffy.

Calories and Macros

369 Calories
31g Protein
45g Carbohydrates
9g Fat


40 grams Frozen Strawberries
10 grams Oats
20 grams Vanilla Whey Protein (80%)
50 ml Almond Milk
20 grams Frozen Raspberries
1 medium Kiwifruit
120 grams Greek Yogurt (whole milk)
1/2 medium Frozen Banana


Step 1: Take the frozen strawberries, the frozen banana, the yogurt, the protein powder, and the almond milk, and let them get to know each other in a blender or food processor as you lightly pulse.

Step 2: Once you have a delicious purée, spoon it into a breakfast bowl.

Step 3: Slice the kiwi and layer it on top with a couple of raspberries and a sprinkle of oats.

Step 4: Serve with a dash of cinnamon if you’re feeling spicy.


Simple Chicken, Broccoli, and Rice Meal Prep!

Simply multiply all ingredients if you wish to bulk cook!

Calories and Macros

287 Calories
22g Protein
32g Carbohydrates
8g Fat


35 grams Brown Rice
80 grams Chicken Breast
1/4 tsp Brown Sugar
1/4 tsp Paprika
1/4 tsp Cumin Powder
1/4 tsp Garlic Powder
1 tsp Olive Oil
50 grams Broccoli


Step 1: Start out by placing your rice in a saucepan to cook over a medium heat with 1 part rice to 2 parts water.

Step 2: Allow to gently simmer for about 15-20 minutes until all of the water has been absorbed. 

Step 3: In the meantime, take out a bowl and combine the chicken breast with the brown sugar, paprika, cumin, garlic powder, salt, and pepper. 

Step 4: Take out your most loved frying pan or skillet and bring to heat over a medium-high temperature. 

Step 5: Add the olive oil and then the chicken to this desirable pan and cook for around 5 minutes per side.  

Step 6: Once the chicken has developed a nice browning colour on both sides, turn off the heat and allow the chicken to rest for a further 5 minutes.

Step 7: While the chicken is taking it easy, bring a pot to boil over a high heat and add the broccoli florets. Allow to blanch for 1 minute.

Step 8: Slice the chicken into bite size pieces and then (if meal prepping) pull out your meal prep containers. Divide the portions evenly among your meal prep containers.

Step 9: If meal prepping- cover and refrigerate for up to 4 days. To serve, reheat in the microwave on a high setting for 2 minutes (adding spicy sauce is a treat!). 

You’re all set!


Baked Lemony Cod with Garlic Sweet Potatoes

Calories and Macros

287 Calories
25g Protein
23g Carbohydrates
10g Fat


130 grams Atlantic Cod
40 grams Cherry Tomatoes
100 grams Sweet Potato
1 clove Garlic
1 wedge Lemon
1 tsp Parsley
2 tsp Olive Oil


Step 1: Preheat your oven to 450 degrees Fahrenheit (230 C). 

Step 2: Bring a small pot of water to boil over a high heat

Step 3: Peel and halve your sweet potatoes before roughly chopping them into 1-inch cubes

Step 4: Parboil the potatoes for about 5 – 7 minutes

Step 5: In a solid baking dish, drizzle half the olive oil in order to coat the bottom of the dish well

Step 6: Drain the sweet potatoes, and place on the side 

Step 7: Lay your cod in the dish and evenly scatter with the tomatoes, sweet potato, and garlic. Then drizzle everything with the remaining olive oil!

Step 8: Give a cheeky little season with salt and pepper!

Step 9: Bake for around 10 – 12 minutes before serving up with a light squeeze of lemon juice and some fresh parsley!

Snack 1

Pumpkin Seeds

Pumpkin Power!

Calories and Macros

84 Calories
5g Protein
2g Carbohydrates
7g Fat


15 grams Pumpkin Seeds

Snack 2


Is it a fruit? Is it a berry? Who cares.

Calories and Macros

26 Calories
1g Protein
6g Carbohydrates
0g Fat


80 grams Strawberries

So, there you have it! A balanced, nutritious, and delicious 1,000-calorie gluten-free meal plan. Enjoy!

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