Unlock Your Health: A Week of Delicious, Gluten-Free Meal Plans for Active Individuals

Scrambled Eggs with Spinach

Calories: 450

Ingredients:

• Eggs 150g
• Spinach 50g
• Salt 1 tsp
• Oil 1 tbsp

Cooking Steps:

1. Step 1: Crack the eggs into a bowl, add salt, and beat them well.
2. Step 2: Heat oil in a pan over medium heat and pour in the beaten eggs.
3. Step 3: Scramble the eggs gently and add the spinach when they start to set.
4. Step 4: Cook until the eggs are fully cooked and the spinach is wilted.

Grilled Chicken Lettuce Wraps

Calories: 500

Ingredients:

• Chicken breast 150g
• Lettuce leaves 8 leaves
• Soy sauce 1 tbsp
• Ginger 1 tbsp, grated
• Garlic 2 cloves, minced
• Carrot 30g, julienned
• Fresh herbs (cilantro, mint) Handful

Cooking Steps:

1. Step 1: Marinate the chicken with soy sauce, ginger and garlic.
2. Step 2: Grill the chicken until fully cooked, about 7 minutes on each side.
3. Step 3: Wash and prepare lettuce leaves as cups.
4. Step 4: Slice the grilled chicken and place them into the lettuce cups.
5. Step 5: Top with carrots and herbs before serving.

Baked Salmon with Quinoa and Vegetables

Calories: 593

Ingredients:

• Salmon fillet 200g
• Quinoa 60g, uncooked
• Broccoli 70g
• Bell pepper 50g
• Salt 1 tsp
• Black pepper 1 tsp

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: Season the salmon with salt and pepper.
3. Step 3: Place salmon on a baking tray, bake for 15 minutes until cooked through.
4. Step 4: Meanwhile, cook quinoa according to package instructions.
5. Step 5: Steam the broccoli and bell pepper until tender.
6. Step 6: Serve the baked salmon alongside cooked quinoa and steamed vegetables.

Avocado Toast with Tomatoes

Calories: 450

Ingredients:

• Gluten-free bread 120g
• Avocado 1 medium
• Tomatoes 60g
• Salt a pinch
• Pepper a pinch
• Chili flakes a pinch

Cooking Steps:

1. Step 1: Toast the gluten-free bread until golden brown.
2. Step 2: Mash avocado in a bowl and season with salt and pepper.
3. Step 3: Spread mashed avocado on the toasted bread evenly.
4. Step 4: Slice tomatoes thinly and place on top of the avocado spread.
5. Step 5: Sprinkle with some chili flakes for extra flavor if desired.

Quinoa and Black Bean Salad

Calories: 500

Ingredients:

• Quinoa 80g
• Black beans 100g
• Bell peppers 50g
• Cucumber 50g
• Lime juice 15ml
• Coriander leaves a handful
• Salt a pinch

Cooking Steps:

1. Step 1: Rinse and cook quinoa according to package instructions until fluffy.
2. Step 2: In a large bowl, combine cooked quinoa and drained black beans.
3. Step 3: Add chopped bell peppers, cucumber, and coriander leaves.
4. Step 4: Squeeze lime juice over the salad, season with salt and mix well.
5. Step 5: Refrigerate for 10 minutes before serving to allow flavors to meld.

Lemon Garlic Chicken with Steamed Broccoli

Calories: 650

Ingredients:

• Chicken breast 200g
• Broccoli 150g
• Olive oil 10ml
• Lemon juice 20ml
• Garlic powder a pinch
• Salt a pinch
• Pepper a pinch

Cooking Steps:

1. Step 1: Pound chicken breast to even thickness and season with salt, pepper, and garlic powder.
2. Step 2: Heat olive oil in a pan over medium heat and cook chicken until golden and cooked through.
3. Step 3: Squeeze lemon juice over the chicken and let it cook for another minute.
4. Step 4: Steam broccoli until tender-crisp while chicken is cooking.
5. Step 5: Serve chicken with the steamed broccoli on the side.

Fruit Smoothie with Banana and Berries

Calories: 407

Ingredients:

• banana 100g
• strawberries 100g
• blueberries 50g
• gluten-free almond milk 150ml

Cooking Steps:

1. Step 1: Peel and slice the banana, and wash the strawberries and blueberries.
2. Step 2: Combine the banana, strawberries, blueberries, and gluten-free almond milk in a blender.
3. Step 3: Blend until smooth, adjusting the consistency with more almond milk if necessary.
4. Step 4: Pour into a glass and serve immediately.

Chicken and Vegetable Stir Fry

Calories: 463

Ingredients:

• chicken breast 150g
• broccoli 100g
• bell peppers 50g
• carrots 50g
• gluten-free soy sauce 2 tbsp
• olive oil 1 tbsp

Cooking Steps:

1. Step 1: Thinly slice the chicken breast and season with salt and pepper.
2. Step 2: Heat oil in a pan over medium-high heat.
3. Step 3: Add the chicken slices and cook until browned on all sides.
4. Step 4: Remove the chicken and set aside. In the same pan, add gluten-free soy sauce, broccoli, bell peppers, and carrots.
5. Step 5: Stir-fry the vegetables for about 5 minutes until they're tender-crisp.
6. Step 6: Add the cooked chicken back to the pan and mix everything together.
7. Step 7: Serve hot with a side of steamed rice or quinoa.

Grilled Shrimp Tacos with Cabbage Slaw

Calories: 673

Ingredients:

• shrimp 200g
• cabbage 100g
• corn tortillas 100g
• lime 2 tbsp
• cilantro 10g

Cooking Steps:

1. Step 1: Preheat a grill to medium-high heat.
2. Step 2: Season shrimp with salt, pepper, and lime juice.
3. Step 3: Grill shrimp for about 2-3 minutes on each side or until fully cooked.
4. Step 4: In a bowl, mix thinly sliced cabbage with lime juice and seasoning for the slaw.
5. Step 5: Warm the corn tortillas on the grill for about 30 seconds per side.
6. Step 6: Assemble the tacos by placing cabbage slaw on the tortillas, followed by grilled shrimp, and garnish with cilantro.
7. Step 7: Serve with a wedge of lime on the side.

Egg White Omelette with Bell Peppers

Calories: 390

Ingredients:

• Egg whites 200g
• Bell peppers 50g
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Separate egg whites from yolks and whisk them with a pinch of salt and pepper.
2. Step 2: Heat a non-stick skillet over medium heat and add a small amount of olive oil.
3. Step 3: Slice bell peppers into thin strips and sauté them in the skillet until soft.
4. Step 4: Pour egg whites over the sautéed peppers and cook until the omelette is set.
5. Step 5: Flip the omelette carefully and cook for another minute before serving.

Turkey Salad with Mixed Greens

Calories: 470

Ingredients:

• Turkey breast 150g
• Mixed greens 100g
• Cucumber 30g
• Tomato 20g
• Olive oil 1 tablespoon
• Lemon juice 1 tablespoon

Cooking Steps:

1. Step 1: Grill turkey breast slices with a bit of olive oil, salt, and pepper until cooked through.
2. Step 2: Chop mixed greens, cucumber, and tomatoes.
3. Step 3: In a large bowl, combine grilled turkey slices with the chopped vegetables.
4. Step 4: Dress the salad with a mixture of olive oil, lemon juice, salt, and pepper.

Beef and Broccoli Stir Fry

Calories: 670

Ingredients:

• Beef slices 200g
• Broccoli florets 150g
• Soy sauce 2 tablespoons
• Ginger 1 teaspoon
• Garlic 1 teaspoon
• Sesame oil 1 tablespoon
• Sesame seeds 1 tablespoon

Cooking Steps:

1. Step 1: Slice beef thinly and marinate with soy sauce, ginger, and garlic for 10 minutes.
2. Step 2: Blanch broccoli in boiling water for 2 minutes, then drain.
3. Step 3: Heat a large pan with sesame oil and stir-fry the beef slices until browned.
4. Step 4: Add broccoli and stir-fry together with beef for another 3 minutes.
5. Step 5: Serve hot with a sprinkle of sesame seeds.

Chia Seed Pudding with Fresh Fruit

Calories: 385

Ingredients:

• Chia seeds 40g
• Almond milk 300ml
• Honey 1 tbsp
• Mango or banana 100g

Cooking Steps:

1. Step 1: In a bowl, combine 40g chia seeds with 300ml of almond milk.
2. Step 2: Add a tablespoon of honey for sweetness.
3. Step 3: Stir well and refrigerate overnight or at least 10 minutes if short on time.
4. Step 4: Once set, add 100g of chopped fresh fruits such as mangoes or sliced bananas on top.

Honey Mustard Grilled Chicken Breast

Calories: 492

Ingredients:

• Chicken breast 200g
• Honey 2 tbsp
• Mustard 2 tbsp
• Mixed greens 100g
• Lime juice 1 tbsp

Cooking Steps:

1. Step 1: In a bowl, mix 2 tablespoons of honey, 2 tablespoons of mustard, a pinch of garlic powder, and salt to taste.
2. Step 2: Coat 200g chicken breast with the honey mustard sauce.
3. Step 3: Grill the chicken breast on a preheated grill for about 6-7 minutes on each side or until fully cooked.
4. Step 4: Serve with a side salad of 100g mixed greens (lettuce, cucumber, bell pepper) drizzled with lime juice.

Zucchini Noodles with Chicken and Pesto

Calories: 616

Ingredients:

• Zucchinis 200g
• Chicken breast 200g
• Olive oil 1 tbsp
• Pesto sauce 2 tbsp
• Fresh basil 5g

Cooking Steps:

1. Step 1: Spiralize 200g of zucchinis to make noodles.
2. Step 2: In a pan, heat 1 tablespoon of olive oil and sauté sliced chicken breast (200g) until cooked.
3. Step 3: Add the zucchini noodles to the chicken and sauté for 2-3 minutes.
4. Step 4: Stir in 2 tablespoons of pesto sauce and cook for an additional minute.
5. Step 5: Serve hot, garnish with chopped fresh basil.

Greek Yogurt with Berries and Honey

Calories: 386

Ingredients:

• Coconut yogurt 150g
• Mixed berries (strawberries, blueberries) 100g
• Honey 20g

Cooking Steps:

1. Step 1: Mix 150g of coconut yogurt in a bowl.
2. Step 2: Add 100g of mixed berries (such as strawberries and blueberries).
3. Step 3: Drizzle 20g of honey over the mixture.
4. Step 4: Gently combine everything with a spoon and serve immediately.

Shrimp Avocado Salad

Calories: 494

Ingredients:

• Shrimp 150g
• Avocado 1 piece
• Bell peppers 50g
• Corn 50g
• Lemon juice 1 tablespoon
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Peel and devein 150g of shrimp, then cook in a non-stick pan over medium heat until fully cooked through, about 5 minutes.
2. Step 2: In a large bowl, combine 1 chopped avocado, 50g of sliced bell peppers, and 50g of corn kernels.
3. Step 3: Add the cooked shrimp to the bowl, then squeeze lemon juice over the top.
4. Step 4: Season with salt and pepper, toss gently to combine.

Cajun Spiced Chicken with Sweet Potato Mash

Calories: 616

Ingredients:

• Chicken breast 200g
• Cajun spice 1 tablespoon
• Salt to taste
• Pepper to taste
• Sweet potatoes 200g

Cooking Steps:

1. Step 1: Season a 200g chicken breast with Cajun spice, salt, and pepper.
2. Step 2: Cook chicken breast in a pan over medium heat for about 10 minutes or until cooked through.
3. Step 3: Peel and chop 200g of sweet potatoes into cubes.
4. Step 4: Boil sweet potatoes in salted water until tender, about 10 minutes. Drain and mash with a fork.
5. Step 5: Serve the cooked chicken alongside the sweet potato mash.

Veggie Scramble with Bell Peppers

Calories: 400

Ingredients:

• Eggs 3 eggs
• Red bell pepper 50g
• Mushrooms 50g
• Olive oil 1 tablespoon
• Cilantro 10g

Cooking Steps:

1. Step 1: Crack the eggs into a bowl, add a pinch of salt and pepper, and whisk until well combined.
2. Step 2: Heat the olive oil in a non-stick pan over medium heat.
3. Step 3: Add bell peppers and mushrooms, and sauté for about 5 minutes until softened.
4. Step 4: Pour the eggs into the pan and gently stir the mixture, continuously scraping the bottom to scramble the eggs.
5. Step 5: Once the eggs are cooked through, turn off the heat and stir in the chopped cilantro.
6. Step 6: Transfer to a plate and serve warm.

Grilled Steak Salad

Calories: 500

Ingredients:

• Steak 150g
• Mixed greens 100g
• Cherry tomatoes 50g
• Cucumber 50g
• Avocado 1 small
• Olive oil 1 tablespoon
• Lime juice 1 tablespoon

Cooking Steps:

1. Step 1: Season the steak with salt and pepper on both sides.
2. Step 2: Heat a grill pan over medium-high heat.
3. Step 3: Grill the steak for about 4 minutes on each side for medium-rare, or longer to your liking.
4. Step 4: In a large bowl, toss mixed greens, cherry tomatoes, cucumber slices, and avocado.
5. Step 5: Slice the grilled steak thinly and place over the salad.
6. Step 6: Drizzle with olive oil and lime juice. Toss gently to combine before serving.

Teriyaki Chicken with Vegetable Stir Fry

Calories: 600

Ingredients:

• Chicken breast 150g
• Gluten-free soy sauce 2 tablespoons
• Ginger 5g
• Broccoli 100g
• Bell pepper 50g
• Carrots 50g
• Quinoa 100g
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: Slice the chicken breast into thin strips.
2. Step 2: In a bowl, mix gluten-free soy sauce, a pinch of sugar, and ginger to make a teriyaki sauce.
3. Step 3: Marinate the chicken in the sauce for 10 minutes.
4. Step 4: In a large pan, heat oil over medium heat.
5. Step 5: Add broccoli, bell pepper, and carrots, stir-fry for about 5 minutes.
6. Step 6: Add marinated chicken and cook until golden brown and cooked through.
7. Step 7: Serve the stir fry over prepared quinoa.