1,600 Calorie Gluten-Free Meal Plan

A 1,600 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 1,600 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.

Of course, this amount of calories should only be followed by individuals with a moderate level of activity.

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:

1,700 Calorie Gluten-Free Meal Plan
1,800 Calorie Gluten-Free Meal Plan
1,900 Calorie Gluten-Free Meal Plan

Example plan

We’ve provided a printable 1,600 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 1,610 kcal, 108g Protein, 162g Carbs, 63g Fat per day.


Power Chia Overnight Oats

Calories and Macros

438 Calories
35g Protein
44g Carbohydrates
15g Fat


40 grams Raspberries
30 grams Chia Seeds
30 grams Vanilla Whey Protein (80%)
220 ml Almond Milk
25 grams Oats
1 tsp Honey


Step 1: In a sealable container, mix in the oats, almond milk, chia seeds, protein powder, raspberries, and honey. 

Step 2: Place in one of your favourite refrigerators overnight.

Step 3: Serve up first thing in the morning!


Simple Chicken and Quinoa Bake

Calories and Macros

444 Calories
32g Protein
46g Carbohydrates
14g Fat


90 grams Chicken Breast
1/4 tsp Garlic Powder
1/4 tsp Paprika
1 1/2 tsp Olive Oil
130ml Chicken Stock
60 grams Quinoa
1 clove Garlic
1 wedge Lemon


Step 1: First of all, preheat your oven to 400 F (200 C)

Step 2: Finely chop your garlic

Step 3: In a small bowl, mix the garlic powder, paprika, a little salt and pepper. Then, sprinkle this over your chicken breast

Step 4: Heat half the olive oil in a medium-large frying pan or skillet over a medium heat and then add the chicken.

Step 5: Cook evenly until the chicken is golden brown (about 3 minutes per side) and then remove the chicken from the pan and set aside.

Step 6: In the same pan, add the remaining olive oil, chopped garlic, and quinoa. Lightly cook/toast for about 2 – 3 minutes and then add the chicken broth and bring to a light simmer.

Step 7: Once the quinoa thickens up, either transfer to a baking dish along with the chicken, or place the oven skillet directly into the oven with the chicken laid on top. If the quinoa is a little crunchy, continue adding small amounts of water until it cooks to your preference.

Step 8: Bake for around 15 minutes until the chicken is cooked through and serve with a squeeze of lemon!


Classic Salmon Papillote

Calories and Macros

445 Calories
35g Protein
40g Carbohydrates
17g Fat


150 grams Smoked Salmon
1 medium Courgette (Zucchini)
1 medium Onion
2 medium Carrots
2 tsp Olive Oil
10 grams Parsley
1 medium Red Bell Pepper
4 medium spears Asparagus
2 cloves Garlic


Step 1: Preheat that gorgeous oven to 450°F (200°C). 

Step 2: Finely chop your garlic and parsley.

Step 3: Slice the carrot, bell pepper, zucchini, and onion into finger-width strips. 

Step 4: In a bowl, add the garlic, parsley, olive oil, and a little salt and pepper. 

Are you ready for things to get heated?

Step 5: Lay out a piece of tin foil or baking paper and place the sliced vegetables and asparagus spears in the centre.

Step 6: Place the salmon on top and then cover with the garlicky, parsley mix. 

Step 7: Wrap the sides of the tin foil or baking paper around the vegetables and salmon; creating a little delightful pouch of nutrition.

Step 8: Place this little pouch on a baking tray and bake for 10-12 minutes.

Step 9: Remove from the oven, carefully unwrap, and serve up!

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

Orange and Walnut Power!

Calories and Macros

167 Calories
2g Protein
28g Carbohydrates
7g Fat


1 medium Pear
10 grams Walnuts


Step 1: Eat the pear and the walnuts. All of them.

Get nutty!

So, there you have it! A balanced, nutritious, and delicious 1,600-calorie gluten-free meal plan. Enjoy!

For a fitter, stronger, healthier you.

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