Fuel your body right with gluten-free eating that supports your fitness goals. From meal planning to macros, we've got you covered.
High-Protein Meal Ideas1.6-2.2g/kg
Per kg body weight for active women. Builds and repairs muscle.
3-5g/kg
Your body's primary fuel source. Essential for training.
0.8-1g/kg
Supports hormones, brain function, and nutrient absorption.
31g protein/100g
Lean, versatile, affordable
25g protein/100g
Plus omega-3 fatty acids
13g protein/2 eggs
Complete protein source
10g protein/100g
Great for gut health
9g protein/100g
Plant-based, high fibre
4g protein/100g
Complete plant protein
11g protein/100g
Slow-release casein
27g protein/100g
Lean and budget-friendly
Focus on carbs with moderate protein:
Protein plus fast carbs:
Slow-digesting protein:
Sunday is classic, but choose whatever works for your schedule.
Grill chicken, bake salmon, or cook mince for the week.
Rice, quinoa, and potatoes keep well for 4-5 days.
Pre-cut vegetables make assembly quick and easy.
GF oatmeal with protein powder, banana, and almond butter
~35g protein
Grilled chicken salad with quinoa, avocado, and olive oil dressing
~40g protein
Greek yogurt with berries + rice cakes with peanut butter
~20g protein
Salmon with sweet potato and roasted vegetables
~35g protein
Daily Total: ~130g protein | Perfect for an active 60-65kg woman
Good nutrition is the foundation of fitness. Explore more resources or gear up with FISTPUMP.