Maintain · Gluten-Free
Gluten-Free Athlete 7-Day Plan (~2,400 kcal Target)
A 7-day gluten-free plan built for maintain. Daily calories and macros below are the exact sum of the recipes selected — not a fixed formula.
Calories
2379 kcal
Protein
188 g
Days
7
Goal
Maintain
Day 1
2408 kcal · 181g P · 274g C · 68g F
- 600 kcal · 45g P
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- 596 kcal · 24g P
- 592 kcal · 60g P
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- 620 kcal · 52g P
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Day 2
2349 kcal · 172g P · 282g C · 63g F
577 kcal · 51g PBreakfast
Shrimp Rice & Broccoli Bowl- 576 kcal · 52g P
- 600 kcal · 45g P
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- 596 kcal · 24g P
Day 3
2365 kcal · 215g P · 264g C · 53g F
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592 kcal · 60g PBreakfast
Chicken & Sweet Potato Sheet Pan- 620 kcal · 52g P
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- 577 kcal · 51g P
- 576 kcal · 52g P
Day 4
2408 kcal · 181g P · 274g C · 68g F
- 600 kcal · 45g P
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- 596 kcal · 24g P
- 592 kcal · 60g P
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- 620 kcal · 52g P
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Day 5
2349 kcal · 172g P · 282g C · 63g F
- 577 kcal · 51g P
Breakfast
Shrimp Rice & Broccoli Bowl - 576 kcal · 52g P
- 600 kcal · 45g P
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- 596 kcal · 24g P
Day 6
2365 kcal · 215g P · 264g C · 53g F
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592 kcal · 60g PBreakfast
Chicken & Sweet Potato Sheet Pan- 620 kcal · 52g P
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- 577 kcal · 51g P
- 576 kcal · 52g P
Day 7
2408 kcal · 181g P · 274g C · 68g F
- 600 kcal · 45g P
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- 596 kcal · 24g P
- 592 kcal · 60g P
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- 620 kcal · 52g P
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Serving guidance
Each meal is one recipe serving. To increase calories, add 1.25×–1.5× servings of the starch and protein. To decrease, reduce the starch portion first and keep the full protein serving to preserve muscle.
Nutrition disclaimer
Individual nutrition needs vary based on age, sex, weight, body composition, activity level, and health status. Daily totals below are calculated from the actual recipes selected, but real intake will differ with portion size, brands, and preparation. Scale servings up or down to match your maintenance calories, and consult a registered dietitian or physician for personalized guidance.