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A 1300-calorie gluten-free meal featuring a pink smoothie bowl topped with kiwi, raspberries, and oats.

1,300 Calorie Gluten-Free Meal Plan

A balanced, gluten-free meal plan combining smoothies, salads, and roasted chicken with quinoa, designed for a nutritious 1,300 calorie intake.
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings: 2 plates
Course: Breakfast, Lunch, Main Course
Cuisine: Gluten-Free
Calories: 1300
Ingredients Method Notes

Ingredients
  

Fruits & Dairy
  • 150 g Frozen Strawberries
  • 100 g Frozen Banana
  • 150 g Greek Yogurt (whole milk)
  • 30 g Vanilla Whey Protein (80%)
  • 240 ml Almond Milk
Fruits & Vegetables
  • 70 g Frozen Raspberries
  • 1 piece Kiwifruit
  • 1 piece Cucumber
  • 1 piece Carrot
  • 1 cup Mixed Salad Leaves
  • 100 g Sun-Dried Tomatoes
Proteins & Grains
  • 200 g Chicken Breast
  • 150 g Quinoa
  • 500 ml Vegetable Stock/Broth
Nuts & Seeds
  • 30 g Walnuts
  • 20 g Sunflower Seeds
Oils & Condiments
  • 30 ml Olive Oil
  • 1 tsp Honey
  • 1 tsp Dijon Mustard
  • 1 tsp Chili Powder
  • 1 tsp Cumin Powder
  • 1 tsp Ground Coriander (cilantro)

Method
 

  1. Blend strawberries, banana, yogurt, protein powder, and almond milk until smooth; pour into a bowl and top with kiwi, raspberries, and oats.
  2. Sear sliced chicken in half the olive oil; prepare a honey-mustard dressing and toss with salad leaves, sun-dried tomatoes, and shredded carrot.
  3. Preheat oven to 200°C. Marinate chicken with spices and remaining oil, then bake for 10-12 minutes. Cook quinoa in vegetable stock, then cool.
  4. Mix cooked quinoa with chopped cucumber, tomato, bell pepper, and red onion. Slice roasted chicken and serve over the quinoa salad.

Notes

Use fresh ingredients for best flavor and nutrition. Adjust portion sizes to meet your calorie needs.