1,200 Calorie Gluten-Free Meal Plan

A 1,200 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.

1,300 Calorie Gluten-Free Meal Plan
1,400 Calorie Gluten-Free Meal Plan
1,500 Calorie Gluten-Free Meal Plan

Example plan

We’ve provided a printable 1,200 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 1,219 kcal, 94g Protein, 130g Carbs, 40g Fat per day.


Pineapple Punch Power Smoothie

Ideally, use chilled or even frozen pineapple and banana for this splendid tropical treat.

Calories and Macros

351 Calories
32g Protein
44g Carbohydrates
7g Fat


80 grams Pineapple
1 medium Banana
250 ml Almond Milk
50 grams Greek Yogurt (whole milk)
30 grams Vanilla Whey Protein (80%)


Step 1: Place all ingredients into that little beast of a blender and securely fasten the lid. 

Step 2: Blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency.

Step 3: Pour into a glass for a smoothie that will take you on vacation!


Simple Chicken, Broccoli, and Rice Meal Prep!

Simply multiply all ingredients if you wish to bulk cook!

Calories and Macros

384 Calories
31g Protein
44g Carbohydrates
9g Fat


50 grams Brown Rice
110 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
70 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!


Citrus Chicken Lettuce Wraps

Calories and Macros

282 Calories
22g Protein
23g Carbohydrates
12g Fat


80 grams Chicken Breast
1 tsp Olive Oil
1/4 Avocado
1/2 Orange
4 Cherry Tomatoes
1/2 Red Chilli Pepper
1/4 medium Red Onion
50 grams Cucumber
1/4 Lime
50 grams Iceberg Lettuce
1/4 tsp Ground Cinnamon
1/4 tsp Cumin Powder


Step 1: Slice those chicken breasts into even strips and place in a mixing bowl.

Step 2: Add the olive oil, cinnamon, cumin, and a little salt and pepper.

Step 3: Heat a pan over and medium to high temperature and cook the chicken through for about 3 – 4 minutes. Then, place on a plate to the side to cool.

Step 4: Chop the avocado, cucumber, and peeled orange into bite-size chunks and place in another bowl. 

Step 5: Halve the cherry tomatoes, finely slice the onion and chili and add to that same bowl. 

Step 6: Drizzle with a little lime juice.

Step 7: It’s time to layer the chicken and citrus mix onto those lettuce leaves! 

You are ready, partner.

Snack 1

Pumpkin Seeds

Pumpkin Power!

Calories and Macros

140 Calories
8g Protein
3g Carbohydrates
12g Fat


25 grams Pumpkin Seeds

Snack 2

Red Grapes

Not quite a glass of wine, but close!

Calories and Macros

62 Calories
1g Protein
16g Carbohydrates
0g Fat


90 grams Red Grapes

So, there you have it! A balanced, nutritious, and delicious 1,200-calorie gluten-free meal plan. Enjoy!

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