7-Day Gluten-Free Diet Meal Plan

Updated on January 7, 2020
Turtlewoman profile image

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

Don't stress out if you need to prepare gluten-free meals for the week! These meal plans have you covered.
Don't stress out if you need to prepare gluten-free meals for the week! These meal plans have you covered. | Source

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 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 chock 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 and a power lunch, coupled with a sensible dinner. Snacks and desserts are also presented. You can find the recipe shown alongside the pictures, or included as a link underneath the images.

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

A Note on 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 sourdough 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 those foods. Although oats do not contain gluten, they are often cross-contaminated with wheat.

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

Where to Buy

Don't worry! You can find gluten-free flour at most health stores. Other types of flour that do not contain gluten are coconut flour and almond flour.

Many health food supermarkets, such as Trader Joe's and Whole Foods, carry a wide variety of gluten-free food. The problem is not whether you can find gluten-free foods, but whether you can avoid overspending! With so many choices of delicious entrees, snacks, and flours, it's hard to resist! Be diligent and pay attention to the label "gluten-free" when you buy packaged foods.

Essential Pantry Items

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

Click thumbnail to view full-size
Gluten-free banana muffins.Gluten-free spaghetti.Gluten-free, organic chicken sausage (Italian style).Healthy granola energy bars.
Gluten-free banana muffins.
Gluten-free banana muffins. | Source
Gluten-free spaghetti.
Gluten-free spaghetti. | 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

Day 1 Meal Plan

Meal
Menu
Breakfast
Gluten-free banana muffins
Lunch
Brown rice ramen with eggs, chives, and mushroom
Dinner
Gluten-free sphagetti with chicken sausage
Dessert/Snack
Chewy granola bar

My Quick Pasta Recipe

Serves 2 to 4

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

Ingredients

  • Chicken sausage
  • Gluten-free quinoa spaghetti/penne
  • Gluten-free tomato sauce (Trader Joe)
  • Mushrooms or zucchini
  • Onion
  • Garlic

Instructions

  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!

Click thumbnail to view full-size
Gluten-free yogurt can be found at most health food stores.No-bake energy bites.
Gluten-free yogurt can be found at most health food stores.
Gluten-free yogurt can be found at most health food stores. | Source
No-bake energy bites.
No-bake energy bites. | Source

Day 2

Meal
Menu
Breakfast
Coconut yogurt (or greek yogurt), fruit
Lunch
Gluten free Mac 'n Cheese
Dinner
Garlic chicken and brown rice
Snack/Dessert
No bake energy bites

Coconut!

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 (used in the meal plan above) is made from coconut milk instead of cow's milk, which is more friendly to my digestive system.

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

Day 3

Meal
Menu
Breakfast
Scrambled organic eggs with tofurkey links
Lunch
Chili with gluten free cornbread
Dinner
Grilled salmon with salad or brown rice
Snack/Dessert
Gluten-free banana nut muffins

Seared Salmon With Broccoli Recipe

Serves 2 to 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.

Ingredients

  • Salmon fillet (or any fish you want)
  • Gluten-free teriyaki sauce
  • Brown rice
  • Broccoli of cauliflower
  • Chives

Instructions

  1. Marinate 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 meantime, heat broccoli in the microwave for about 2 minutes.
  4. Serve with brown rice and broccoli.

Day 4

Meal
Menu
Breakfast
Gluten-free oatmeal
Lunch
Spinach souffle
Dinner
Teriyaki chicken (Crockpot recipe)
Dessert/Snack
Fruits!

Gluten-Free Spinach Souffle Recipe

Serves 2

Ingredients

  • 1 cup cottage cheese
  • 3 eggs, slightly beaten
  • 3 tablespoons coconut oil, melted (or butter)
  • 1 tablespoon coconut flour
  • 1 cup cheddar cheese
  • 10 ounces frozen spinach, defrosted and drained

Instructions

  1. Preheat oven to 350°F.
  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.

Click thumbnail to view full-size
Flourless protein pancakes.Snack on almonds and nuts sensibly. They contain the good fats. Your heart will  thank you.
Flourless protein pancakes.
Flourless protein pancakes. | 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

Day 5

Meal
Menu
Breakfast
Protein pancakes (flourless)
Lunch
Gluten-free pizza (see video at the end of the article)
Dinner
Cheesy glutenfree veggie pasta
Desserts/Snack
Handful of almonds (or cashews)

Gluten-Free Protein Pancake Recipe

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.

Ingredients

  • 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 teaspoons vanilla extract
  • 2 teaspoons baking powder
  • 2 teaspoons cinnamon

Instructions

  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.

No-bake energy balls.
No-bake energy balls. | Source

Day 6

Menu
Menu
Breakfast
Kay's Gluten-free cereal (Amazon)
Lunch
Quinoa salad
Dinner
Crusted talapia and salad
Desserts/Snack
No bake energy balls

Ms. Olive's Delicious Fruit and Spinach Smoothie Recipe

Serves 2

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

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 teaspoon matcha (green tea powder), optional
  • 1/2 cup tart cherry juice
  • 1 cup almond milk (or regular milk)

Instructions

  1. Blend until smooth.
  2. Enjoy! For more smoothie recipes, visit her page here.

Click thumbnail to view full-size
Gluten-free pizza.Dark chocolate peanut butter cups (healthy version)
Gluten-free pizza.
Gluten-free pizza. | Source
Dark chocolate peanut butter cups (healthy version)
Dark chocolate peanut butter cups (healthy version) | Source

Day 7

Meal
Menu
Breakfast
Gluten-free crepes with berries
Lunch
Gluten free pizza
Dinner
Marinated tofu with spinach
Dessert/Snack
Dark chocolate peanut butter cups

Gluten-Free Crepes With Berries Recipe

Serves 2

Ingredients

  • 2 eggs
  • 2 tablespoons melted coconut oil
  • Stevia liquid drops (about 5 to 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 1/2 cups blueberries

Instructions

  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 to 2 minutes, or until batter is bubbly and cooked around the edges. Flip the crepe and cook the other side for 1 to 2 minutes more, or until done.
  4. Fill the crepes with the berries and a light dusting of coconut flour, of powdered sugar.

Comments

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    • icmn91 profile image

      icmn91 

      7 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 

      8 years ago from California

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

    • profile image

      iamaudraleigh 

      8 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 

      8 years ago from California

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

    • Turtlewoman profile imageAUTHOR

      Kim Lam 

      8 years ago from California

      Yes, I bought them there 2 weeks ago!

    • roxanne459 profile image

      Roxanne Lewis 

      8 years ago from Washington

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

    • mattdigiulio profile image

      mattdigiulio 

      8 years ago from Los Angeles

      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 

      8 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 

      8 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 

      8 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 

      8 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 

      8 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 

      8 years ago

      Really cool!

    • poowool5 profile image

      poowool5 

      8 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

      summerberrie 

      8 years ago

      Those crepes look great!

    • Mmargie1966 profile image

      Mmargie1966 

      8 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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