7 Day Gluten Free Diet Plan

Updated on March 16, 2016
Turtlewoman profile image

Kim is a board-certified holistic health coach, healthy living and cleanse consultant, and studied under Drs. Andrew Weil and Walter Willet.


4 healthy gluten-free meal ideas for each day of the week!

Are you gluten-intolerant and worrying about not being able to enjoy your favorite foods again? Maybe you've been on a gluten-free diet for quite a long time and you've been avoiding bread since gluten is found mostly in wheat and rye.

A gluten-free diet is restrictive; however it does not mean you have to deprive yourself of the usual foods that you love. Eating a gluten free diet does not have to be challenging, boring, tasteless, or limiting!

In this article I will show you a basic 7 meal plan to start as a reference to all some of the most delicious gluten-free meals you can eat. You’d be surprised to learn how easy it is to prepare gluten-free food. Your taste buds can now resurface again, as you give them the tasting of their lives.

Is a gluten-free diet healthy?

Keep in mind that this plan is designed to provide you with healthy meals. The menus include ingredients that are chocked full of nutrients that your body needs to perform at its optimum level. This is not a weight-loss diet plan, nor is it a short-term fad diet.

You will see that each day starts with a healthy breakfast, a power lunch, coupled with a sensible dinner. Snacks and desserts are also presented. You can find the recipe shown alongside with the pictures, or included as a link underneath the images.

You can mix and chooses, depending on your mood that day or whatever ingredient you have on hand. After all, eating healthy is about having flexibility and knowledge to create and consume delicious foods that are nutrient-rich.

Gluten-free ingredients

What do you think gluten-intolerant eaters miss the most? Bread and pasta! Who doesn't love a nice crusty piece of sour dough bread or pizza crust? That's what most people on gluten-free diets are faced with. Until they have discovered how to make their own version of "gluten-free" bread and pasta dishes.

Since gluten is a combination of proteins that are found in wheat, barley, and rye, it is the main reason gluten-free eaters have to be careful to avoid. Although oats do not contain gluten, they are often cross-contaminated with wheat.

Even the professional bakers over at King Arthur Flourtook 3 years to develop the perfect gluten-free flour and bread mixes. And they're still working at it!

Don't worry! You can find gluten-free flour at most health stores. Other types of flour that does not contain gluten are coconut flour and almond flour. Be diligent and pay attention to the label "gluten-free" when you buy packaged foods.

Some of the essential ingredients that you can start stocking in your pantry are:

  • Coconut flour, almond flour
  • Gluten-free soy sauce or teriyaki sauce
  • Gluten-free sausage (Costco)
  • Gluten-free oatmeal
  • Brown rice

Day 1
Gluten-free banana muffins
Brown Rice Ramen with eggs, chives, and mushroom
Gluten-free sphagetti with chicken sausage
Chewy granola bar
Click thumbnail to view full-size
Gluten free banana muffinsGluten-free, organic chicken sausage (Italian style)Healthy granola energy bars.
Gluten free banana muffins
Gluten free banana muffins | Source
Gluten-free, organic chicken sausage (Italian style)
Gluten-free, organic chicken sausage (Italian style) | Source
Healthy granola energy bars.
Healthy granola energy bars. | Source

My quick pasta recipe:

Serves 2-4

The "Italian-style" organic, gluten-free chicken sausage can now be found in most Costco stores!

  • Chicken sausage
  • Gluten-free quinoa spaghetti/penne
  • Gluten-free tomato sauce (Trader Joe)
  • Mushrooms or zucchini
  • Onion
  • Garlic
  1. Boil and cook pasta, drain.
  2. Sauté onion and garlic. Add in sausage and sauté until cooked. Add vegetables. Add sauce.
  3. Mix together and eat!

Day 2
Coconut yogurt (or greek yogurt), fruit
Gluten free Mac 'n Cheese
Garlic chicken and brown rice
No bake energy bites
Click thumbnail to view full-size
Gluten free yogurt can be found at most health food stores.
Gluten free yogurt can be found at most health food stores.
Gluten free yogurt can be found at most health food stores. | Source

Health Food stores

Many health food supermarkets, such as Trader Joe's and Whole Foods carry a wide variety of Gluten-Free food. The problem is not being to find gluten-free foods, but figuring out how to not over spend! With so many choices of delicious entrees, snacks, it's hard to resist!


If you are not familiar with cooking with coconut oil or coconut flour, here's the perfect opportunity to experiment. Coconut oil is versatile and can be used in almost all gluten-free desserts! Coconut flour is high in protein and fiber, making it an ideal substitute for flour in all baked goods recipes. My favorite yogurt is made from coconut milk instead of cow's milk, which is more friendly to my digestive system.

Day 3
Scrambled organic eggs with tofurkey links
Chili with gluten free cornbread
Grilled salmon with salad or brown rice
Gluten-free banana nut muffins
Click thumbnail to view full-size
Egg omelet with gluten-free low-fat chorizo (Trader Joe's)Healthy banana nut muffins. No sugar, no oil
Egg omelet with gluten-free low-fat chorizo (Trader Joe's)
Egg omelet with gluten-free low-fat chorizo (Trader Joe's) | Source
Healthy banana nut muffins. No sugar, no oil
Healthy banana nut muffins. No sugar, no oil | Source

Seared Salmon with Broccoli

Serves 2-4

Gluten can be found in soy sauce, teriyaki sauce, and condiments like ketchup. Make sure you buy specifically labeled "Gluten-Free" sauce and marinades. They can be found at the health supermarket or cheaper on Amazon.

  • Salmon fillet (or any fish you want)
  • Gluten-free teriyaki sauce
  • Brown rice
  • Broccoli of cauliflower
  • Chives
  1. Marinade salmon with gluten-free teriyaki sauce for at least 15 minutes
  2. Sear the piece of fish on a non-stick pan (preferably cast iron pan) for roughly 10 minutes on each side. You'd rather "undercook" the fish than overcooking it.
  3. In the mean time, heat broccoli in the microwave for about 2 minutes.
  4. Serve with brown rice and brocoli

Day 4
Gluten-free oatmeal
Spinach souffle
Teriyaki chicken (Crockpot recipe)
Click thumbnail to view full-size

Gluten-free Spinach souffle

Serves 2

  • 1 cup cottage cheese
  • 3 eggs, slightly beaten
  • 3 tablespoons coconut oil, melted (or butter)
  • 1 tablespoon coconut flour
  • 1 cup cheddar cheese
  • 10 oz. frozen spinach, defrosted and drained
  1. Preheat oven to 350 degrees
  2. In a bowl combine cottage cheese, eggs, coconut oil, and coconut flour. Add shredded cheese and spinach. Pour into a greased loaf pan and bake for 1 hour, or until the top is golden brown.

Day 5
Protein pancakes (flourless)
Gluten-free pizza (see video at the end of the article)
Cheesy glutenfree veggie pasta
Handful of almonds (or cashews)
Click thumbnail to view full-size
Gluten-free chocolate cupcakes. The easiest and quickest dessert recipe you'll ever make. Snack on almonds and nuts sensibly. They contain the good fats. Your heart will  thank you.
Gluten-free chocolate cupcakes. The easiest and quickest dessert recipe you'll ever make.
Gluten-free chocolate cupcakes. The easiest and quickest dessert recipe you'll ever make. | Source
Snack on almonds and nuts sensibly. They contain the good fats. Your heart will  thank you.
Snack on almonds and nuts sensibly. They contain the good fats. Your heart will thank you. | Source

Gluten-Free Protein Pancakes

A gluten-free and low-fat pancake recipe that does not include the use of flour! Cottage cheese adds extra protein, while oatmeal provides fiber. It's very easy and quick to make. Enjoy with pure maple syrup.

  • 2 cups old fashioned oatmeal
  • 2 cups low-fat cottage cheese (or regular)
  • 2 cups liquid egg whites (whites from about 12-14 eggs)
  • 2 tsp vanilla extract
  • 2 tsp baking powder
  • 2 tsp cinnamon
  1. Put all of the ingredients together in a blender.
  2. Let the batter sit for at least 5 minutes
  3. Spray with nonstick cooking spray, and make pancakes.

Day 6
Kay's Gluten-free cereal (Amazon)
Quiona salad
Crusted talapia and salad
No bake energy balls
Click thumbnail to view full-size

MsOlive's Delicious Fruit and Spinach Smoothie

Serves 2

The sweetness of the fruits will mask the "veggie" taste of the spinach!

Blend the following ingredients:

  • 2 cups fresh raw spinach
  • 3 carrots
  • 2 apples
  • 1 banana
  • 6 large strawberries
  • 1 cup frozen blueberries
  • 1/2 of a peeled and seeded orange
  • 1/2 tsp Matcha (green tea powder-optional)
  • 1/2 cup tart cherry juice
  • 1 cup Almond Milk (or regular milk)

Blend until smooth - enjoy! For more smoothie recipes, visit her page here.

Day 7
Gluten-free crepes with berries
Gluten free pizza
Marinated tofu with spinach
Dark chocolate peanut butter cups
Click thumbnail to view full-size
Dark chocolate peanut butter cups (healthy version)
Dark chocolate peanut butter cups (healthy version)
Dark chocolate peanut butter cups (healthy version) | Source

Gluten-free crepes with berries

Serves 2

  • 2 eggs
  • 2 tablespoons melted coconut oil
  • Stevia liquid drops (about 5-10 drops)
  • 1/4 teaspoon vanilla extract
  • Pinch of sea salt
  • 2 tablespoons coconut flour (sifted)
  • Pinch of nutmeg
  • Pinch of cinnamon
  • 1/3 cup whole milk
  • 1.5 cups blueberries
  1. In a medium bowl, beat together the eggs, oil, stevia, vanilla, and salt. Mix in coconut flour, nutmeg and cinnamon; stir in milk.
  2. Heat an 8-inch skillet over medium heat. When hot, melt a tiny pat of butter, coconut oil in the pan. Pour 1/8 cup of batter in the skillet and swirl around in pan until a thin layer of batter covers the bottom.
  3. Cook 1-2 minutes, or until batter is bubbly and cooked around the edges. Flip the crepe and cook the other side for 1-2 minutes more, or until done.
  4. Fill the crepes with the berries and a light dusting of coconut flour, of powdered sugar.

Gluten free chili

Questions & Answers


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      • icmn91 profile image


        6 years ago from Australia

        I need to make my gluten free diet more interesting now that I'm back at home. It was terribly boring during the years that I was at college, which I have hubbed about, and the kitchen staff fed at Ursula Hall fed me gluten against my knowledge or will.

        Hopefully these ideas will steer my mind toward the future! ;-)

      • Turtlewoman profile imageAUTHOR

        Kim Lam 

        6 years ago from California

        Hi Audrey, Thank you for passing it along to your boyfriend! I hope it will help him.

      • profile image


        6 years ago

        Shared with my boyfriend on fb...has tummy issues. This is full of info for him. Thank you!

      • Turtlewoman profile imageAUTHOR

        Kim Lam 

        6 years ago from California

        Thanks Matt! I appreciate you stopping by and checking the food!

      • Turtlewoman profile imageAUTHOR

        Kim Lam 

        6 years ago from California

        Yes, I bought them there 2 weeks ago!

      • roxanne459 profile image

        Roxanne Lewis 

        6 years ago from Washington

        Turtlewoman, do you get the chicken sausage from Costco? I definitely want to give it a try! ;)

      • mattdigiulio profile image


        6 years ago

        This food looks amazing. I was clicking through the photos and everything looked great. The big things were the pancakes and the omelet. Everything looks good though. Voting up, fantastic hub. Best, Matt D

      • Turtlewoman profile imageAUTHOR

        Kim Lam 

        6 years ago from California

        Thanks Roxanne, I can understand your frustration in the beginning. I'm so glad that gluten-free foods are more readily available now, even at Costco! You must definitely try that chicken sausage...it's amazing! (but probably not as good as your homemade gluten-free sausage recipe!)

        Thanks for your vote.

      • roxanne459 profile image

        Roxanne Lewis 

        6 years ago from Washington

        Great recipes! My son is intolerant to Gluten and it was really hard when we first started this diet. I know this hub will really help someone who is experiencing that frustration righ now!

        We love the coconut yogurt and I am definitely going to try the other recipes soon! Voted way up

      • Turtlewoman profile imageAUTHOR

        Kim Lam 

        6 years ago from California

        Horatio- You're definitely right...as more people are discovering they're gluten-free intolerant, food companies are on the rise to fill that need.

        poowool5-sometimes I let people try the desserts and don't even tell tell them that it's gluten-free. ;-)

        nare and summerberrie- Thanks for visiting.

        Thanks all for your votes and support!

      • Turtlewoman profile imageAUTHOR

        Kim Lam 

        6 years ago from California

        Mmargie1966, Thank you for bringing that to my attention. I've added the serving size.

      • Horatio Plot profile image

        Horatio Plot 

        6 years ago from Bedfordshire, England.

        Good stuff, nicely set out. 10 years ago in the UK you couldn't get gluten free anything. Nowadays all this stuff is readily available. And thanks to you, now people have the recipes too!

      • Nare Anthony profile image

        Nare Gevorgyan 

        6 years ago

        Really cool!

      • poowool5 profile image


        6 years ago from here in my house

        Hi Turtlewoman, walrusgirl here! I am not gluten-intolerant but now that I see all your delicious recipes and foods, I wish I was!

        Very positive way to treat what could be perceived as a negative...doesn't seem that way at all. As you say, so many products to choose from these days, all widely available.

        Nice hub, voted up and useful!

      • profile image


        6 years ago

        Those crepes look great!

      • Mmargie1966 profile image


        6 years ago from Gainesville, GA

        ...and now I'm starving! Great Hub! My only question is how many servings are in each recipe? There are only 2 of us at home right now.


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