1,800 Calorie Gluten-Free Meal Plan

A 1,800 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 1,800 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:

1,900 Calorie Gluten-Free Meal Plan
2,000 Calorie Gluten-Free Meal Plan

Example plan

We’ve provided a printable 1,800 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 1,812 kcal, 119g Protein, 198g Carbs, 63g Fat per day.


Coco Loco Nutty Smoothie

Ideally, use a chilled or even a frozen banana for this splendid mix of nutty goodness. 

Calories and Macros

505 Calories
31g Protein
61g Carbohydrates
18g Fat


1 medium Banana
40 grams Oats
40 ml Coconut Milk Drink (carton)
260 ml Almond Milk
20 grams Peanut Butter (smooth)
20 grams Vanilla Whey Protein (80%)


Step 1: Place the oats and milk into your favourite blender and allow to soften for about 1 minute before adding the remaining ingredients.

Step 2: Securely fasten the lid and 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 make you go a little nuts!


The Greek Chicken Stack!

Bring forth that Olympic power!

Calories and Macros

517 Calories
35g Protein
53g Carbohydrates
17g Fat


100 grams Chicken Breast
4 slices Gluten-free Multiseed Bread
1/2 medium Red Onion
4 pieces Sun-Dried Tomatoes
1 pinch Black Pepper
40 grams Greek Yogurt (whole milk)
2 leaf Iceberg Lettuce
1 pinch Salt
1 pinch Dried Oregano


Step 1: Pre-grill your chicken and allow it to chill in the refrigerator before getting to work.

Step 2: Finely slice your red onion and place it into a bowl along with the Greek yogurt, salt, pepper, and oregano. Mix well.

Step 3: Lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of a soggy sandwich!).

Step 4: Spread the yogurt mix evenly over each side before layering your sandwich as follows: bottom slice, chicken, lettuce, sliced sun-dried tomato, top slice.

Step 5: Eat and enjoy! 


Simple Chicken, Broccoli, and Rice Meal Prep!

Simply multiply all ingredients if you wish to bulk cook!

Calories and Macros

500 Calories
31g Protein
67g Carbohydrates
12g Fat


80 grams Brown Rice
100 grams Chicken Breast
1/4 tsp Brown Sugar
1/4 tsp Paprika
1/4 tsp Cumin Powder
1/4 tsp Garlic Powder
1 1/2 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!

Snack 1

Vanilla Protein and Refreshing Watermelon

Calories and Macros

159 Calories
19g Protein
14g Carbohydrates
3g Fat


15 grams Vanilla Whey Protein (80%)
200 ml Soy Milk
30 grams Watermelon


Step 1: Thoroughly mix the protein powder with the milk along with a little additional water if necessary.

Step 2: Serve up with the watermelon on the side!

This snack is one in a melon…

Snack 2


For brain health!

Calories and Macros

131 Calories
3g Protein
3g Carbohydrates
13g Fat


20 grams Walnuts

So, there you have it! A balanced, nutritious, and delicious 1,800-calorie gluten-free meal plan. Enjoy!

For a fitter, stronger, healthier you.

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