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7-Day Gluten-Free Meal Plan

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Measurement Key

C – Cup

tbsp – Tablespoon

tsp – Teaspoon

oz – Ounce

lb – Pound

DAY 1

Breakfast

  • ½ C scrambled egg whites (using grapeseed or avocado cooking spray)
  • ¼ C cooked bell pepper
  • 1 oz low-fat cheese, wrapped in a 6″ flour tortilla
  • 1 fresh small pear

Lunch

  • 1 C vegetable soup
  • 5 gluten-free (GF) crackers
  • 1 small apple
  • 24 almonds (1 oz)

Dinner

  • 3 oz boneless chicken breast, broiled or grilled, seasoned with any dried herb mix
  • 5-inch baked sweet potato, topped with 1 tsp unsalted dairy-free butter, seasoned with cinnamon
  • 2 C tossed field greens, ¼ C grated carrots, and ¼ C sun-dried tomatoes drizzled with 1 tbsp olive oil-based vinaigrette dressing

Snack

  • 6 oz Greek yogurt (favorite flavor)
DAY 2

Breakfast

  • ¾ C cooked GF rolled oats cooked with 8 oz of almond milk
  • Topped with 2 tbsp slivered almonds and ½ C freshly sliced strawberries

Lunch

  • 1 small (4-inch) GF pita bread, served with ¼ C hummus (favorite flavor)
  • 8 oz Greek yogurt (favorite flavor)
  • 1 large peach

Dinner

  • 3 oz grilled salmon, seasoned with any dried herb mix
  • ½ C seasoned brown rice, prepared with 1 tsp olive oil
  • 1 C cooked summer squash

Snack

  • 1 small apple
  • 1 tbsp of nut butter of choice
DAY 3

Breakfast

  • 1 poached egg
  • 1 slice toasted millet bread (naturally GF)
  • 2 slices avocado (1/5 medium avocado)
  • 1 C of strawberries

Lunch

  • 1 black bean burger patty
  • GF hamburger bun
  • ½ tbsp of real mayo
  • Spinach salad (1½ C baby spinach, tossed with ¼ C fresh mandarin orange slices), drizzled with 1 tbsp vinaigrette

 

Dinner

  • 4 oz center-cut pork chop, broiled or grilled, seasoned with any dried herb mix
  • 1 small baked potato with skin, topped with 1 tbsp of dairy-free butter and 2 tbsp fresh, chopped chives
  • ½ C cooked, drained turnip or other greens, topped with 1 tsp olive oil

Snack

  • ½ oz or about 15 large dry-roasted, unsalted peanuts
DAY 4

Breakfast

  • 2 slices of French toast made with oat bread (naturally GF)
  • ½ C of strawberries
  • 1 tbsp maple syrup
  • 2 turkey sausage links

Lunch

  • 1 C cheese GF ravioli in marinara sauce
  • 1 medium tossed salad with balsamic vinaigrette
  • 1 slice garlic toast

Dinner

  • 1 C wild rice, prepared with olive oil
  • ½ C of black bean soup
  • 1 C steamed broccoli florets, seasoned as desired

     

Snack

  • 3 oz baby carrots
  • 2 tbsp of hummus
DAY 5

Breakfast

  • 1 C pea milk
  • 1 slice of Millet bread (naturally GF)
  • 2 tbsp all-natural peanut butter
  • One medium banana

Lunch

  • 2 C raw spinach and grated carrot
  • ½ C chickpeas
  • ¼ C cheese, ¼ C sunflower seeds, and 2 tbsp of vinaigrette
  • 1 C cubed cantaloupe

Dinner

  • 2 GF corn taco shells or tortillas
  • Fresh ground turkey (cooked), seasoned with chili powder, crushed red pepper flakes, ground cumin, and/or black pepper
  • Lettuce
  • Tomato

Snack

  • ¾ C of grapes
  • ¼ C of nuts
DAY 6

Breakfast

  • 2 boiled eggs
  • 1 C peaches
  • 1 slice of Oat bread (naturally GF) toast with 1 tsp of dairy-free butter

Lunch

  • Sandwich of 2 slices GF Millet bread, 2 oz turkey breast, 1 oz cheese, tomato, lettuce, and mayo or mustard

Dinner

  • Stir-fry of 1 C brown rice, 2 C stir-fry vegetables with sauce and 3 oz grilled chicken strips

Snack

  • 1 C diced pineapple
DAY 7

Breakfast

  • 2 GF almond pancakes
  • 1 tbsp of maple syrup
  • 2 slices of turkey bacon
  • 1 Fuji apple sliced

Lunch

  • 1 slice of GF vegetable pizza  
  • Romaine, tomato, cucumber salad with 2 tbsp of vinaigrette

Dinner

  • 4 oz skinless cod, baked seasoned with dry herbs
  • 1 C GF macaroni and cheese (chickpea or lentil base)
  • 1 C cooked broccoli

Snack

  • 1 C frozen yogurt