1,500 Calorie Gluten-Free Meal Plan

A 1,500 calorie gluten-free diet, carefully planned, can promote healthy eating habits for individuals 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?

If you’re focused on losing weight, a diet that aims for an average of 1,500 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating enough of a caloric deficit to encourage weight loss.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

If following this style of meal plan creates unwanted weight loss, it may be necessary to increase total calories consumed accordingly.

Realized that perhaps you need to be eating more calories? Try one of these free meal plans:

1,600 Calorie Gluten-Free Meal Plan
1,700 Calorie Gluten-Free Meal Plan
1,800 Calorie Gluten-Free Meal Plan

Example plan

We’ve provided a printable 1,500 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 1,508 kcal, 109g Protein, 166g Carbs, 52g Fat per day.


Frozen Blueberry 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

430 Calories
38g Protein
52g Carbohydrates
10g Fat


80 grams Frozen Blueberries
80 grams Frozen Raspberries
1 Kiwifruit
80 grams Greek Yogurt (whole milk)
30 grams Vanilla Whey Protein (80%)
150ml Almond Milk
20 grams Oats


Step 1: Take the frozen berries, the yogurt, the protein powder, and the 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 extra raspberries and a sprinkle of oats. 

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


Rapid Honey Chicken Stir Fry

Calories and Macros

398 Calories
33g Protein
40g Carbohydrates
13g Fat


120 grams Chicken Breast
50 grams Green Beans
50 grams Carrot
1/4 Red Bell Pepper
1/4 Yellow Bell Pepper
50 grams White Button Mushrooms
50 grams Broccoli
2 cloves Garlic
3 tsp Honey
1/4 Red Onion
2 tsp Olive Oil
1/4 tsp Red Pepper Flakes
1/2 tsp Garlic Powder
75 ml Vegetable Stock


Step 1: Slice up your bell peppers, green beans, carrots, broccoli, onion, and mushrooms into thin, bite-size slices. Chop the chicken into cubes and finely slice your garlic too!

Step 2: In a wok or large frying pan add the olive oil and bring up to a medium-high heat.

Step 3: Add all veggies (except the garlic) and chicken to the now hot pan and sauté for around 2-3 minutes until veggies are almost tender.

Step 4: In a small bowl, whisk together the garlic, honey, garlic powder, chili flakes, and vegetable stock with a little salt and pepper. 

Step 5: Pour this evenly over the stir fry and allow the sauce to thicken.

Step 6: Once the chicken is cooked through, serve up!


Protein Pea and Chicken Power Soup

This one looks small, but packs a punch!

Calories and Macros

413 Calories
31g Protein
42g Carbohydrates
14g Fat


90 grams Chicken Breast
2 tsp Olive Oil
1 stalk Celery
1 medium Carrot
75 grams Green Peas
1/2 medium Onion
1/2 medium Sweet Potato
1/2 tsp Garlic Powder
1/4 tsp Dried Rosemary
1 Bay Leaf
150 ml Chicken Stock
1 pinch Salt
1 pinch Black Pepper


Step 1: Roughly chop the chicken, carrots, potatoes, celery, and onion into bite-size chunks.

Step 2: Heat the olive oil in a stockpot over medium to high heat. Once hot, add the chicken to the pot and cook until lightly brown (this should take about 8 minutes)

Step 3: Add the celery, onion, carrots, rosemary, salt, and pepper to the mix and then allow to cook for an additional 5 minutes.

Step 4: It’s time to add those peas! Once mixed, throw in the bay leaf and the stock and bring to a boil. Then reduce heat to low and allow to simmer, partially covered for around 20 minutes. Taste soup and season accordingly before adding the potatoes.

Step 5: Add the potatoes and continue to simmer until potatoes are tender, this should take another 8-10 minutes. Stir in pressed garlic and chopped dill.

Step 6: Stir in the garlic, season with salt and pepper and then serve up!*

*Tip – If you prefer a smooth soup, remove the bay leaf and blend using a hand processor before serving

Snack 1


Serve on the side, plant protein power!

Calories and Macros

116 Calories
4g Protein
4g Carbohydrates
10g Fat


20 grams Almonds

Snack 2

Apple and Pistachio Power!

Calories and Macros

151 Calories
3g Protein
28g Carbohydrates
5g Fat


1 Apple
10 grams Pistachio Nuts


Step 1: Eat the apple and the pistachios. All of them.

We always struggle with cracking open the pistachio shells. However, there is additional calorie burn in doing so, which makes the process worth it, we suppose…

So, there you have it! A balanced, nutritious, and delicious 1,500-calorie gluten-free meal plan. Enjoy!

For a fitter, stronger, healthier you.

Calculate your macro and calorie targets, generate a meal plan you'll love, and level-up with structured workout plans.