Dr. Ahmed We’ve created a 7-day 2000 Kcal gluten free meal plan. It’s in an easy-to-use table format so you can customize it to your liking.
Why a 2000 Kcal gluten free meal plan?
On average, Americans eat about 2000 calories each day. For some people, especially those with celiac disease who are underweight, this might be more than enough.
However, others might use this 2000-calorie plan to gain or maintain their weight. It can also help restore lost nutrients during flare-ups of celiac disease when diarrhea and poor nutrient absorption can cause significant deficiencies.
Here is a 7-day 2000-calorie gluten-free meal plan for people with celiac disease:
| Day 1 | Meal | Food Item | 1980 Calories (Kcal) |
| Monday | Breakfast | Spinach and cheese frittata (1 slice) | 350 |
| Snack | Potato fries with homemade tomato sauce | 260 | |
| Lunch | Meatballs curry + rice tortilla with tropical fruit salsa | 550 | |
| Snack | Caramelized banana bites (2 medium bananas) | 290 | |
| Dinner | Black bean burritos (wrapped in corn tortilla) + kiwi and cucumber smoothie | 530 |
| Day 2 | Meal | Food Item | 2010 Calories (Kcal) |
| Tuesday | Breakfast | Brown rice cake with nut butter + 1 cup milk | 420 |
| Snack | Homemade cheese popcorn (1 cup) | 290 | |
| Lunch | Chicken avocado and corn salad | 470 | |
| Snack | Chocolate and peanut butter stuffed dates (4-5) | 330 | |
| Dinner | Tuna salad with sprinkled olive oil | 500 |
| Day 3 | Meal | Food Item | 1990 Calories (Kcal) |
| Wednesday | Breakfast | Kebab’s sandwich made with gluten-free bread + cheese slices and tomato sauce | 360 |
| Snack | Sweet potato wedges (1 cup) | 310 | |
| Lunch | Stir-fried edamame + 1 cup brown rice + beets and cabbage salad | 550 | |
| Snack | Maple-cinnamon roasted chickpeas (1 cup) | 280 | |
| Dinner | Chicken and celery stir-fry with roasted beats + corn tortilla | 490 |
| Day 4 | Meal | Food Item | 2010 Calories (Kcal) |
| Thursday | Breakfast | Microwave amaranth porridge + sliced pear | 330 |
| Snack | Baked celery sticks with guacamole + orange juice | 360 | |
| Lunch | Gluten-free penne pasta with mushrooms, tomato sauce, and low-fat cream | 530 | |
| Snack | Sliced fruits with melted chocolate | 340 | |
| Dinner | Cauliflower rice with fried peas, bell peppers and carrots | 450 |
| Day 5 | Meal | Food Item | 2000 Calories (Kcal) |
| Friday | Breakfast | Zucchini cheese omelet with gluten-free bread | 350 |
| Snack | Greek yogurt bowl with frozen fruit | 270 | |
| Lunch | Potato, peas, and leek soup with garlic bread + pomegranate juice | 570 | |
| Snack | Amaranth blueberry muffins (2) | 360 | |
| Dinner | Vegetable rice with beef steak + mango chunks | 450 |
| Day 6 | Meal | Food Item | 1950 Calories (Kcal) |
| Saturday | Breakfast | Green onion pancakes with kimchi | 330 |
| Snack | Blueberry banana smoothie | 290 | |
| Lunch | Plain brown rice with grilled tofu and yogurt dip + mixed vegetable salad | 510 | |
| Snack | Gluten-free bread with fruit jam (2 slices) + 1 cup tea | 350 | |
| Dinner | Kidney beans stew with rice tortilla + roasted peach | 470 |
| Day 7 | Meal | Food Item | 1950 Calories (Kcal) |
| Sunday | Breakfast | Almond flour banana pancakes with maple syrup | 290 |
| Snack | Carrot sticks with hummus + apple juice | 350 | |
| Lunch | Beef kebabs with avocado dip + pineapple chunks | 500 | |
| Snack | Roasted peanuts (1/2 cup) | 250 | |
| Dinner | Broccoli stem fries with hummus dip + orange juice | 560 |
Here is a table summarizing the 2000 Kcal Gluten-Free Meal Plan
| Day | Breakfast | Snack | Lunch | Snack | Dinner | Total Calories |
| Monday | Spinach and cheese frittata (1 slice) 350 kcal | Potato fries with homemade tomato sauce 260 kcal | Meatballs curry + rice tortilla with tropical fruit salsa 550 kcal | Caramelized banana bites (2 medium bananas) 290 kcal | Black bean burritos (wrapped in corn tortilla) + kiwi and cucumber smoothie 530 kcal | 1980 kcal |
| Tuesday | Brown rice cake with nut butter + 1 cup milk 420 kcal | Homemade cheese popcorn (1 cup) 290 kcal | Chicken avocado and corn salad 470 kcal | Chocolate and peanut butter stuffed dates (4-5) 330 kcal | Tuna salad with sprinkled olive oil 500 kcal | 2010 kcal |
| Wednesday | Kebab’s sandwich made with gluten-free bread + cheese slices and tomato sauce 360 kcal | Sweet potato wedges (1 cup) 310 kcal | Stir-fried edamame + 1 cup brown rice + beets and cabbage salad 550 kcal | Maple-cinnamon roasted chickpeas (1 cup) 280 kcal | Chicken and celery stir-fry with roasted beats + corn tortilla 490 kcal | 1990 kcal |
| Thursday | Microwave amaranth porridge + sliced pear 330 kcal | Baked celery sticks with guacamole + orange juice 360 kcal | Gluten-free penne pasta with mushrooms, tomato sauce, and low-fat cream 530 kcal | Sliced fruits with melted chocolate 340 kcal | Cauliflower rice with fried peas, bell peppers and carrots 450 kcal | 2010 kcal |
| Friday | Zucchini cheese omelet with gluten-free bread 350 kcal | Greek yogurt bowl with frozen fruit 270 kcal | Potato, peas, and leek soup with garlic bread + pomegranate juice 570 kcal | Amaranth blueberry muffins (2) 360 kcal | Vegetable rice with beef steak + mango chunks 450 kcal | 2000 kcal |
| Saturday | Green onion pancakes with kimchi 330 kcal | Blueberry banana smoothie 290 kcal | Plain brown rice with grilled tofu and yogurt dip + mixed vegetable salad 510 kcal | Gluten-free bread with fruit jam (2 slices) + 1 cup tea 350 kcal | Kidney beans stew with rice tortilla + roasted peach 470 kcal | 1950 kcal |
| Sunday | Almond flour banana pancakes with maple syrup 290 kcal | Carrot sticks with hummus + apple juice 350 kcal | Beef kebabs with avocado dip + pineapple chunks 500 kcal | Roasted peanuts (1/2 cup) 250 kcal | Broccoli stem fries with hummus dip + orange juice 560 kcal | 1950 kcal |
Remember:
Consistency is the key. If you have celiac disease, you have to stick to a gluten-free diet plan to prevent nutritional deficiencies, gain weight and height, and boost your immunity.
If you are not consistent and non-compliant with your diet, you may not benefit from following this 2000 kcal meal plan even if you follow it for a whole week.
In addition, read food labeling before buying precooked food. Always consult your doctor before changing your diet.
If the 2000 kcal meal plan is too much for you, you can follow these:
- 1000 Kcal Gluten Free Meal Plan| Diet Plan for Celiac Disease
- 1200 Kcal Gluten-Free Meal Plan for Celiac Disease
- 1400 Kcal Gluten-Free Meal Plan for Celiac Disease
- 7-Day1600 Kcal Gluten Free Meal Plan for Celiac Disease
- 1800 Kcal Gluten Free Meal Plan for Celiac Disease
All the above meal plans are also available in book format at Amazon. Here is the link:
