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2200 Calorie Gluten-Free Meal Plan

Gluten-free7 days1 adult≈ 2,200 kcal/day

The ISE Nutrition 2200 Calorie Gluten-Free Meal Plan covers seven days for one adult and averages approximately 2,200 kcal per day. Each day includes five meals with ingredient quantities, preparation steps and estimated nutrition. The grocery list totals the ingredients used in all 35 meals; CSV download and browser printing are available without an account or payment.

Ingredient quantities updated 14 October 2026 · Page guidance updated 3 November 2026
Image is a serving suggestion. Use the ingredient weights listed in the menu.

Tuna & white bean salad
Before you begin

Menus exclude wheat, barley and rye. Choose certified gluten-free oats and check every packaged ingredient, including tofu, dairy and seasonings. Kitchen cross-contact is not assessed by this menu.

Contains: egg, fish, milk, peanut, soy, tree nuts. The list reflects selected ingredients, not all possible product-label allergens or cross-contact.

Daily nutrition totals

Estimated energy from the ingredient weights below, including oil. A target is an organising label; the daily totals show what the menu actually contains.

Daily estimated energy and difference from target
DayEstimated kcalFrom target
Monday2,198-2
Tuesday2,200+0
Wednesday2,202+2
Thursday2,200+0
Friday2,195-5
Saturday2,198-2
Sunday2,204+4

Weekly average: ≈ 2,200 kcal per day.

Meal plan questions

How many calories does the 2200 Calorie Gluten-Free Meal Plan provide?

ISE Nutrition 2200 Calorie Gluten-Free Meal Plan has a target of 2,200 kcal and a calculated seven-day mean of approximately 2,200 kcal per day. The daily table shows actual totals and differences from the target. Rounding, product labels and preparation can change the estimate.

Who are the portions and grocery quantities for?

ISE Nutrition 2200 Calorie Gluten-Free Meal Plan lists one adult's portions for seven days, including five meals per day. Its grocery list sums those 35 meals. Optional multi-serving batch instructions count only the one serving scheduled in the menu; cooking the entire batch requires extra ingredients.

What does gluten-free mean in this menu?

The selected ingredients exclude wheat, barley and rye. Check gluten-free certification and packaged-food labels. Kitchen cross-contact and suitability for wheat allergy are not established by this menu.

Are ingredient quantities raw, cooked or measured by volume?

Every ingredient states its unit and weighing condition. Grains, pasta and lentils are dry; beans and chickpeas are cooked and drained; egg weights exclude the shell. Follow each listed state rather than substituting a cooked weight for a raw or dry weight.

Can I replace an ingredient or change a portion?

ISE Nutrition 2200 Calorie Gluten-Free Meal Plan is a fixed example, not a live nutrition calculator. After changing an ingredient or portion, recalculate meal and day totals, update grocery quantities, and check dietary restrictions and allergens. Equal weights are not equal-calorie or nutritionally equivalent substitutions.

Can I download or print the grocery list for free?

The ISE Nutrition 2200 Calorie Gluten-Free Meal Plan page provides a CSV grocery download, a browser checklist and a Print the full menu button without payment or registration. Checklist selections stay in the current browser when storage is available; they do not sync between devices.

Is this menu a personalised or professionally reviewed diet?

ISE Nutrition 2200 Calorie Gluten-Free Meal Plan does not calculate your personal calorie needs or assess medical suitability. No qualified professional nutrition review is documented for the ISE Nutrition catalogue. Ingredient calculations are estimates, not a certification of nutritional completeness.

Seven-day menu

All amounts are for one adult. Weigh or measure ingredients in the stated units and condition, before cooking unless stated otherwise. Water, salt and optional herbs are not included in the nutrition estimate. Egg quantities are edible raw weight, not a whole-egg count: beat eggs, weigh the amount needed and cook until firm. Use the remainder promptly in another cooked dish. Any listed sides are included in the calories and shopping list. Small snacks may be eaten with another meal on the same day without changing their amounts.

Monday

Day 1 · 5 meals

≈ 2,198 kcal
Breakfast

Tomato & feta eggs

≈ 550 kcal

Whole egg, without shell — 178 g (raw); Feta cheese (vegetarian rennet where needed) — 54 g (ready to eat); Tomato — 250 g (raw); Spinach — 82 g (raw); Olive oil — 10 g (ready to use).

Protein 34.6 g · Fat 39.4 g · Carbs 16.1 g · Fibre 4.8 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 712 g (raw); Feta cheese (vegetarian rennet where needed) — 216 g (ready to eat); Tomato — 1000 g (raw); Spinach — 328 g (raw); Olive oil — 40 g (ready to use).

Use these batch amounts in the instructions below. For mixed cooked dishes, mix well and divide into 4 equal portions by weight; distribute solid ingredients evenly. Portion drinks separately by volume. Eat one portion for this meal. The calories and weekly grocery list count one portion only: buying and cooking the full optional batch requires extra ingredients. Refrigerate or freeze the other portions promptly; do not automatically substitute them for a different planned meal. Batch quantities use the stated ingredient units, not a predicted cooked yield.

  1. Soften the chopped tomato and spinach in the oil.
  2. Add the beaten eggs and crumble in the feta. Cook until the eggs are firm.
  3. For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.
Morning snack

Banana & peanut butter

≈ 164 kcal

Banana, peeled — 84 g (raw); Smooth peanut butter, unsweetened — 15 g (ready to eat).

Protein 4.2 g · Fat 8 g · Carbs 22.5 g · Fibre 2.9 g

How to make it · about 5 min
  1. Weigh the peeled banana and serve with unsweetened peanut butter.
Lunch

Turkey & brown rice skillet

≈ 660 kcal

Turkey breast, skinless — 181 g (raw); Brown rice, long grain — 73 g (dry); Courgette / zucchini, skin on — 180 g (raw); Red bell pepper, deseeded — 120 g (raw); Olive oil — 14 g (ready to use).

Protein 51.8 g · Fat 20 g · Carbs 68.7 g · Fibre 6.9 g

How to make it · about 35 min
  1. Cook the dry rice in water according to the packet.
  2. Dice the turkey and vegetables. Cook in the oil, stirring, until the turkey reaches 74°C / 165°F. Serve over the rice.
Afternoon snack

Greek yoghurt & berries

≈ 165 kcal

Plain Greek yoghurt, 0% fat — 185 g (ready to eat); Blueberries — 98 g (raw).

Protein 19.6 g · Fat 1 g · Carbs 20.9 g · Fibre 2.4 g

How to make it · about 5 min
  1. Serve the plain yoghurt with washed berries.
Dinner

Lemon-style salmon & quinoa bowl

≈ 659 kcal

Atlantic salmon, farmed, fillet — 149 g (raw); Quinoa — 59 g (dry); Broccoli — 180 g (raw); Olive oil — 8 g (ready to use).

Protein 43.8 g · Fat 32.2 g · Carbs 49.8 g · Fibre 8.8 g

How to make it · about 30 min
  1. Rinse the quinoa and simmer in water according to the packet.
  2. Brush the salmon and broccoli with the oil. Roast at 190°C / 375°F until the fish reaches 63°C / 145°F. Serve with the quinoa. Optional lemon juice is not included in the estimate.

Day total: Protein 154 g · Fat 100.6 g · Carbs 178 g · Fibre 25.8 g

Tuesday

Day 2 · 5 meals

≈ 2,200 kcal
Breakfast

Berry overnight oats (gluten-free oats)

≈ 549 kcal

Certified gluten-free rolled oats — 69 g (dry); Plain Greek yoghurt, 0% fat — 205 g (ready to eat); Blueberries — 109 g (raw); Walnut kernels — 16 g (ready to eat).

Protein 33.3 g · Fat 16.1 g · Carbs 72.1 g · Fibre 10.7 g

How to make it · about 10 min
  1. Mix the oats and yoghurt, adding water to loosen if needed. Cover and refrigerate overnight.
  2. Top with the berries and chopped walnuts before serving.
Morning snack

Greek yoghurt & berries

≈ 165 kcal

Plain Greek yoghurt, 0% fat — 185 g (ready to eat); Blueberries — 98 g (raw).

Protein 19.6 g · Fat 1 g · Carbs 20.9 g · Fibre 2.4 g

How to make it · about 5 min
  1. Serve the plain yoghurt with washed berries.
Lunch

Tofu & broccoli rice bowl

≈ 658 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 189 g (as packaged; pat dry, no pressing); Brown rice, long grain — 57 g (dry); Broccoli — 189 g (raw); Olive oil — 13 g (ready to use).

Protein 38.7 g · Fat 30.1 g · Carbs 60.1 g · Fibre 11.1 g

How to make it · about 30 min
  1. Cook the dry rice according to the packet.
  2. Drain and cube the tofu. Pan-fry in the measured oil, turning until hot throughout. Steam the broccoli and serve over rice.
  3. Use Nasoya High Protein Super Firm vacuum-pack tofu with the recorded 91 g serving label. Pat dry and weigh as packaged before cooking; no pressing is needed. Other tofu varieties are not equivalent in calcium or nutrition.
Afternoon snack

Apple & almonds

≈ 166 kcal

Apple, cored, skin on — 119 g (raw); Almonds — 18 g (ready to eat).

Protein 4.1 g · Fat 9.2 g · Carbs 20.3 g · Fibre 5.1 g

How to make it · about 5 min
  1. Core the apple, weigh the edible portion and slice. Serve with the almonds.
Dinner

Tuna & white bean salad + quinoa

≈ 662 kcal

Light tuna in water — 189 g (drained); White beans, boiled without salt — 188 g (cooked and drained); Tomato — 218 g (raw); Cucumber, skin on — 75 g (raw); Olive oil — 15 g (ready to use); Quinoa — 15 g (dry).

Protein 59.5 g · Fat 18.9 g · Carbs 68 g · Fibre 15.9 g

How to make it · about 25 min
  1. Drain the tuna and beans thoroughly.
  2. Dice the vegetables and toss with the tuna, beans and oil. Serve immediately or cover and refrigerate.
  3. For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.

Day total: Protein 155.2 g · Fat 75.3 g · Carbs 241.4 g · Fibre 45.2 g

Wednesday

Day 3 · 5 meals

≈ 2,202 kcal
Breakfast

Warm quinoa, berries & yoghurt

≈ 551 kcal

Quinoa — 62 g (dry); Plain Greek yoghurt, 0% fat — 221 g (ready to eat); Blueberries — 124 g (raw); Almonds — 21 g (ready to eat).

Protein 36.7 g · Fat 15.5 g · Carbs 70.3 g · Fibre 9.9 g

How to make it · about 25 min
  1. Rinse the dry quinoa and simmer in water according to the packet; drain any excess water.
  2. Cool slightly, then serve with yoghurt, berries and almonds.
Morning snack

Apple & almonds

≈ 166 kcal

Apple, cored, skin on — 119 g (raw); Almonds — 18 g (ready to eat).

Protein 4.1 g · Fat 9.2 g · Carbs 20.3 g · Fibre 5.1 g

How to make it · about 5 min
  1. Core the apple, weigh the edible portion and slice. Serve with the almonds.
Lunch

Roast chicken, sweet potato & broccoli

≈ 661 kcal

Chicken breast, skinless and boneless — 186 g (raw); Sweet potato, edible portion — 272 g (raw); Broccoli — 210 g (raw); Olive oil — 15 g (ready to use).

Protein 52 g · Fat 20.8 g · Carbs 68.6 g · Fibre 13.6 g

How to make it · about 40 min
  1. Heat the oven to 200°C / 390°F. Cut the sweet potato into wedges and toss with part of the measured oil. Roast on a tray until tender, checking from about 25 minutes.
  2. On a separate tray, brush the chicken with the remaining oil and roast until its centre reaches 74°C / 165°F. Start checking after about 20 minutes; timing depends on thickness. Steam the broccoli for 5–7 minutes. Remove each component when ready and serve together.
Afternoon snack

Apple & walnuts

≈ 164 kcal

Apple, cored, skin on — 102 g (raw); Walnut kernels — 17 g (ready to eat).

Protein 2.8 g · Fat 11.3 g · Carbs 16.4 g · Fibre 3.6 g

How to make it · about 5 min
  1. Core and slice the apple and serve with the walnuts.
Dinner

Turkey & brown rice skillet

≈ 660 kcal

Turkey breast, skinless — 181 g (raw); Brown rice, long grain — 73 g (dry); Courgette / zucchini, skin on — 180 g (raw); Red bell pepper, deseeded — 120 g (raw); Olive oil — 14 g (ready to use).

Protein 51.8 g · Fat 20 g · Carbs 68.7 g · Fibre 6.9 g

How to make it · about 35 min
  1. Cook the dry rice in water according to the packet.
  2. Dice the turkey and vegetables. Cook in the oil, stirring, until the turkey reaches 74°C / 165°F. Serve over the rice.

Day total: Protein 147.4 g · Fat 76.8 g · Carbs 244.3 g · Fibre 39.1 g

Thursday

Day 4 · 5 meals

≈ 2,200 kcal
Breakfast

Yoghurt, apple & almond bowl (gluten-free oats)

≈ 551 kcal

Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Apple, cored, skin on — 183 g (raw); Certified gluten-free rolled oats — 40 g (dry); Almonds — 27 g (ready to eat).

Protein 37 g · Fat 17.4 g · Carbs 67.2 g · Fibre 11.8 g

How to make it · about 10 min
  1. Dice the apple and chop the almonds.
  2. Stir the oats into the yoghurt; allow them to soften, then add the apple and almonds.
Morning snack

Apple & walnuts

≈ 164 kcal

Apple, cored, skin on — 102 g (raw); Walnut kernels — 17 g (ready to eat).

Protein 2.8 g · Fat 11.3 g · Carbs 16.4 g · Fibre 3.6 g

How to make it · about 5 min
  1. Core and slice the apple and serve with the walnuts.
Lunch

Lemon-style salmon & quinoa bowl

≈ 659 kcal

Atlantic salmon, farmed, fillet — 149 g (raw); Quinoa — 59 g (dry); Broccoli — 180 g (raw); Olive oil — 8 g (ready to use).

Protein 43.8 g · Fat 32.2 g · Carbs 49.8 g · Fibre 8.8 g

How to make it · about 30 min
  1. Rinse the quinoa and simmer in water according to the packet.
  2. Brush the salmon and broccoli with the oil. Roast at 190°C / 375°F until the fish reaches 63°C / 145°F. Serve with the quinoa. Optional lemon juice is not included in the estimate.
Afternoon snack

Carrot sticks & crushed chickpeas

≈ 165 kcal

Carrot — 86 g (raw); Chickpeas, boiled without salt — 63 g (cooked and drained); Olive oil — 3 g (ready to use).

Protein 6.4 g · Fat 4.8 g · Carbs 25.5 g · Fibre 7.2 g

How to make it · about 10 min
  1. Drain and crush the cooked chickpeas with the oil and a little water.
  2. Cut the carrots into sticks and serve with the chickpea dip.
Dinner

Roast chicken, sweet potato & broccoli

≈ 661 kcal

Chicken breast, skinless and boneless — 186 g (raw); Sweet potato, edible portion — 272 g (raw); Broccoli — 210 g (raw); Olive oil — 15 g (ready to use).

Protein 52 g · Fat 20.8 g · Carbs 68.6 g · Fibre 13.6 g

How to make it · about 40 min
  1. Heat the oven to 200°C / 390°F. Cut the sweet potato into wedges and toss with part of the measured oil. Roast on a tray until tender, checking from about 25 minutes.
  2. On a separate tray, brush the chicken with the remaining oil and roast until its centre reaches 74°C / 165°F. Start checking after about 20 minutes; timing depends on thickness. Steam the broccoli for 5–7 minutes. Remove each component when ready and serve together.

Day total: Protein 142 g · Fat 86.5 g · Carbs 227.5 g · Fibre 45 g

Friday

Day 5 · 5 meals

≈ 2,195 kcal
Breakfast

Eggs, avocado & tomato

≈ 549 kcal

Whole egg, without shell — 160 g (raw); Avocado flesh — 133 g (raw); Tomato — 106 g (raw); Olive oil — 10 g (ready to use).

Protein 23.8 g · Fat 45 g · Carbs 16.6 g · Fibre 10.2 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 640 g (raw); Avocado flesh — 532 g (raw); Tomato — 424 g (raw); Olive oil — 40 g (ready to use).

Use these batch amounts in the instructions below. For mixed cooked dishes, mix well and divide into 4 equal portions by weight; distribute solid ingredients evenly. Portion drinks separately by volume. Eat one portion for this meal. The calories and weekly grocery list count one portion only: buying and cooking the full optional batch requires extra ingredients. Refrigerate or freeze the other portions promptly; do not automatically substitute them for a different planned meal. Batch quantities use the stated ingredient units, not a predicted cooked yield.

  1. Cook the eggs in the oil until the whites and yolks are firm.
  2. Slice the avocado and tomato and serve alongside.
  3. For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.
Morning snack

Carrot sticks & crushed chickpeas

≈ 165 kcal

Carrot — 86 g (raw); Chickpeas, boiled without salt — 63 g (cooked and drained); Olive oil — 3 g (ready to use).

Protein 6.4 g · Fat 4.8 g · Carbs 25.5 g · Fibre 7.2 g

How to make it · about 10 min
  1. Drain and crush the cooked chickpeas with the oil and a little water.
  2. Cut the carrots into sticks and serve with the chickpea dip.
Lunch

Baked cod, potatoes & peas

≈ 659 kcal

Atlantic cod, fillet — 248 g (raw); Potato, skin on — 300 g (raw); Green peas — 120 g (frozen, unprepared); Olive oil — 15 g (ready to use).

Protein 56.6 g · Fat 17.4 g · Carbs 68.8 g · Fibre 11.7 g

How to make it · about 40 min
  1. Cut the potatoes into wedges, toss with the oil and roast at 200°C / 390°F for about 30 minutes.
  2. Add the cod and cook until its centre reaches 63°C / 145°F. Simmer the peas according to the packet and serve.
Afternoon snack

Banana & peanut butter

≈ 164 kcal

Banana, peeled — 84 g (raw); Smooth peanut butter, unsweetened — 15 g (ready to eat).

Protein 4.2 g · Fat 8 g · Carbs 22.5 g · Fibre 2.9 g

How to make it · about 5 min
  1. Weigh the peeled banana and serve with unsweetened peanut butter.
Dinner

Tofu & broccoli rice bowl

≈ 658 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 189 g (as packaged; pat dry, no pressing); Brown rice, long grain — 57 g (dry); Broccoli — 189 g (raw); Olive oil — 13 g (ready to use).

Protein 38.7 g · Fat 30.1 g · Carbs 60.1 g · Fibre 11.1 g

How to make it · about 30 min
  1. Cook the dry rice according to the packet.
  2. Drain and cube the tofu. Pan-fry in the measured oil, turning until hot throughout. Steam the broccoli and serve over rice.
  3. Use Nasoya High Protein Super Firm vacuum-pack tofu with the recorded 91 g serving label. Pat dry and weigh as packaged before cooking; no pressing is needed. Other tofu varieties are not equivalent in calcium or nutrition.

Day total: Protein 129.7 g · Fat 105.3 g · Carbs 193.5 g · Fibre 43.1 g

Saturday

Day 6 · 5 meals

≈ 2,198 kcal
Breakfast

Banana & walnut porridge (gluten-free oats)

≈ 550 kcal

Certified gluten-free rolled oats — 66 g (dry); Milk, 2% fat — 145 g (ready to use); Banana, peeled — 123 g (raw); Walnut kernels — 18 g (ready to eat).

Protein 17.6 g · Fat 19.3 g · Carbs 82.2 g · Fibre 11.1 g

How to make it · about 15 min
  1. Cook the oats with milk and a little water according to the packet.
  2. Slice the banana and add with the chopped walnuts.
Morning snack

Banana & peanut butter

≈ 164 kcal

Banana, peeled — 84 g (raw); Smooth peanut butter, unsweetened — 15 g (ready to eat).

Protein 4.2 g · Fat 8 g · Carbs 22.5 g · Fibre 2.9 g

How to make it · about 5 min
  1. Weigh the peeled banana and serve with unsweetened peanut butter.
Lunch

Chickpea & quinoa rainbow bowl

≈ 660 kcal

Chickpeas, boiled without salt — 166 g (cooked and drained); Quinoa — 60 g (dry); Tomato — 142 g (raw); Cucumber, skin on — 119 g (raw); Olive oil — 14 g (ready to use).

Protein 25.2 g · Fat 22.4 g · Carbs 93.8 g · Fibre 19.1 g

How to make it · about 25 min
  1. Rinse and cook the dry quinoa according to the packet.
  2. Drain the cooked chickpeas. Dice the vegetables, then combine everything with the measured oil.
Afternoon snack

Greek yoghurt & berries

≈ 165 kcal

Plain Greek yoghurt, 0% fat — 185 g (ready to eat); Blueberries — 98 g (raw).

Protein 19.6 g · Fat 1 g · Carbs 20.9 g · Fibre 2.4 g

How to make it · about 5 min
  1. Serve the plain yoghurt with washed berries.
Dinner

Baked cod, potatoes & peas

≈ 659 kcal

Atlantic cod, fillet — 248 g (raw); Potato, skin on — 300 g (raw); Green peas — 120 g (frozen, unprepared); Olive oil — 15 g (ready to use).

Protein 56.6 g · Fat 17.4 g · Carbs 68.8 g · Fibre 11.7 g

How to make it · about 40 min
  1. Cut the potatoes into wedges, toss with the oil and roast at 200°C / 390°F for about 30 minutes.
  2. Add the cod and cook until its centre reaches 63°C / 145°F. Simmer the peas according to the packet and serve.

Day total: Protein 123.2 g · Fat 68.1 g · Carbs 288.2 g · Fibre 47.2 g

Sunday

Day 7 · 5 meals

≈ 2,204 kcal
Breakfast

Warm quinoa, berries & yoghurt

≈ 551 kcal

Quinoa — 62 g (dry); Plain Greek yoghurt, 0% fat — 221 g (ready to eat); Blueberries — 124 g (raw); Almonds — 21 g (ready to eat).

Protein 36.7 g · Fat 15.5 g · Carbs 70.3 g · Fibre 9.9 g

How to make it · about 25 min
  1. Rinse the dry quinoa and simmer in water according to the packet; drain any excess water.
  2. Cool slightly, then serve with yoghurt, berries and almonds.
Morning snack

Greek yoghurt & berries

≈ 165 kcal

Plain Greek yoghurt, 0% fat — 185 g (ready to eat); Blueberries — 98 g (raw).

Protein 19.6 g · Fat 1 g · Carbs 20.9 g · Fibre 2.4 g

How to make it · about 5 min
  1. Serve the plain yoghurt with washed berries.
Lunch

Tuna & white bean salad + quinoa

≈ 662 kcal

Light tuna in water — 189 g (drained); White beans, boiled without salt — 188 g (cooked and drained); Tomato — 218 g (raw); Cucumber, skin on — 75 g (raw); Olive oil — 15 g (ready to use); Quinoa — 15 g (dry).

Protein 59.5 g · Fat 18.9 g · Carbs 68 g · Fibre 15.9 g

How to make it · about 25 min
  1. Drain the tuna and beans thoroughly.
  2. Dice the vegetables and toss with the tuna, beans and oil. Serve immediately or cover and refrigerate.
  3. For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Afternoon snack

Apple & almonds

≈ 166 kcal

Apple, cored, skin on — 119 g (raw); Almonds — 18 g (ready to eat).

Protein 4.1 g · Fat 9.2 g · Carbs 20.3 g · Fibre 5.1 g

How to make it · about 5 min
  1. Core the apple, weigh the edible portion and slice. Serve with the almonds.
Dinner

Chickpea & quinoa rainbow bowl

≈ 660 kcal

Chickpeas, boiled without salt — 166 g (cooked and drained); Quinoa — 60 g (dry); Tomato — 142 g (raw); Cucumber, skin on — 119 g (raw); Olive oil — 14 g (ready to use).

Protein 25.2 g · Fat 22.4 g · Carbs 93.8 g · Fibre 19.1 g

How to make it · about 25 min
  1. Rinse and cook the dry quinoa according to the packet.
  2. Drain the cooked chickpeas. Dice the vegetables, then combine everything with the measured oil.

Day total: Protein 145.1 g · Fat 67 g · Carbs 273.3 g · Fibre 52.4 g

Seven-day grocery list

Summed directly from all 35 meals, for one adult. These are edible weights or beverage volumes in the units shown: allow extra for peels, cores, shells or bones. Beans and chickpeas are shown cooked and drained; buy ready-cooked, or use your dry-bean packet's yield. Salt, herbs and water are separate.

Vegetables & fruit

Meat, fish & eggs

Dairy

Grains & starches

Legumes & plant proteins

Nuts, oils & pantry

Download shopping list

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Preparation and storage

  1. Check what you already have.

    Compare the shopping list with your fridge and pantry. Check labels against the eating style and your own restrictions.

  2. Prepare the next few meals.

    Cook a grain or legume batch for the next few days, keeping dry and cooked weights distinct. Do not store the entire cooked week in the fridge.

  3. Keep food safe.

    Refrigerate perishables promptly at 4°C / 40°F or below. Use refrigerated cooked leftovers within 3–4 days, or freeze portions for later. Follow product labels and safe cooking temperatures.

  4. Portion before you cook.

    Weigh or measure each ingredient in its stated unit and condition, including oil. Separate raw meat and fish from ready-to-eat foods; wash hands, utensils and surfaces.

Ingredient swaps and recalculation

Changing ingredients changes nutrition. These are culinary alternatives, not equal-calorie substitutions.

  • Swap chicken for turkey if the eating style permits; use the new ingredient's nutrition.
  • Swap rice for quinoa; dry and cooked weights are not interchangeable.
  • Use plain frozen vegetables in place of fresh where practical; check sauce-free ingredients and cooking instructions.
  • Nut and seed substitutions require an allergy check and a new calculation.

How this menu was calculated.

Selected US products

Use these exact varieties and recorded label formulations. Unlisted micronutrients remain unknown. Product labels are rounded and can change; a different label requires recalculation. The Monterey reference uses the manufacturer's June 2022 sheet and its current 10 µg vitamin D claim per 85 g serving.

References: USDA FoodData Central, SR Legacy (April 2018), plus the selected US manufacturer nutrition labels listed above. USDA foods use their per-100 g reference. The three selected US products use the manufacturer value per stated serving × listed quantity ÷ serving quantity, with mL and g kept distinct. Ingredient quantities use whole grams or millilitres as shown, each meal's energy to whole kcal and macros to 0.1 g; day totals sum the displayed meal values. Net carbohydrate subtracts fibre from total carbohydrate.

Nutrition is estimated from the ingredient quantities shown. This example does not assess your personal requirements or establish complete micronutrient adequacy. Product brands, cooking losses and optional additions may alter nutrition. Calories may differ from the 4/9/4 macro formula because database energy factors and fibre vary.

View ingredient records and calculation method · USDA safe cooking temperatures · USDA leftover storage guidance

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