Gluten-Free Meal Plans

Beth Asaff
Meal plan
Download a printable summary of this meal plan

If you're just starting out on a gluten-free diet, you may feel limited in what it is you are able to eat. There are lots of good, healthy and delicious choices available to you, though, that you can easily work into your diet with a little planning. Try this gluten-free menu plan for the next week to see just how easy it is to live gluten-free. If you need help downloading the printable, check out these helpul tips.

Day One

Breakfast

Start your day off with some protein for long-lasting energy:

  • 1/2 cup cottage cheese
  • One whole banana
  • 1 slice gluten-free bread with butter
  • Coffee or tea

Morning Snack

  • 1 apple
  • Small handful of almonds

Lunch

Make yourself a pocket sandwich with:

  • One gluten-free pita bread pocket
  • 1/2 tomato, sliced
  • Handful of salad greens
  • Your choice of gluten-free deli meat

Afternoon Snack

Dinner

Dessert

  • Small bowl of vanilla ice cream

Day Two

Breakfast

Start cooking your breakfast the day before:

  1. Add 1/4 scoop of gluten-free steel cut oats, 3/4 cup of milk and a handful of dried blueberries to a heat safe bowl.
  2. Set the bowl in a slow-cooker and fill the cooker with water around the bowl to just below its rim.
  3. Set the cooker to low and go to bed.
  4. Wake up in the morning to a hot bowl of steel cut oatmeal

Morning Snack

  • Bunch of grapes

Lunch

  • Gluten-free hot dog
  • Gluten-free bun
  • Orange

Afternoon Snack

Dinner

Day Three

Breakfast

Make yourself an omelet with:

  • Two eggs
  • Diced onion
  • Diced peppers
  • Handful of spinach
  • Shredded cheese

Morning Snack

  • 10 cashews
  • Cup of blueberries

Lunch

Make yourself a large salad with:

  • Field greens
  • Grape tomatoes
  • Banana peppers
  • Sugar snap peas
  • Cucumber
  • Chicken
  • Gluten-free dressing

Afternoon Snack

  • Celery sticks and carrots
  • Hummus

Dinner

Create a lasagna by layering Gluten-free lasagna noodles with:

  • ricotta
  • Spinach
  • Eggplant
  • Mozzarella

Top the lasagna with tomato sauce and bake at 350 degrees for 45 minutes, or until lightly brown and bubbling.

Dessert

Day Four

Breakfast

Two slices of toast made with gluten free bread and topped with:

  • Two tablespoons peanut butter
  • One sliced banana

Morning Snack

  • 1/2 cup of Greek yogurt with fresh strawberries

Lunch

Afternoon Snack

Dinner

Day Five

Breakfast

Start your day with a bowl of cold cereal like Gluten-free Rice Chex, along with:

  • 1/2 cup sliced strawberries
  • 1/2 cup milk

Morning Snack

  • Whole grapefruit

Lunch

Make yourself a sandwich with:

  • Gluten-free bread
  • Your choice of gluten-free cold cuts
  • Sliced cheese
  • Pickles
  • Tomatoes

Afternoon Snack

  • 1 cup gluten-free popcorn

Dinner

Make a large stir-fry. Heat some sesame oil in a stir fry pan and add bite-sized pieces of:

  • Snow peas
  • Mushrooms
  • Scallions
  • Ginger
  • Beef

Cook over high heat, stirring constantly until the beef is done and the vegetables soft. Top with Gluten-free soy sauce and serve bedded on some rice.

Day Six

Breakfast

Make yourself a smoothie for breakfast with:

  • 1/2 cup Greek yogurt
  • 1/2 cup frozen strawberries
  • 1/2 frozen banana
  • 1 cup orange juice

Morning Snack

  • One slice of gluten-free bread toasted and spread with cashew butter

Lunch

Afternoon Snack

  • One chocolate cherry bar

Dinner

Treat yourself to broiled pork chops smothered in crumbled blue cheese. Salt and pepper the chops to taste and place under the broiler for 10 minutes. Turn, top each one with one tablespoon of blue cheese and return to the broiler for five additional minutes. Serve with:

  • Sauteed green beans
  • Baked potato

Day Seven

Breakfast

Start your day with:

  • Two poached eggs served on gluten-free toast
  • One orange

Morning Snack

  • A mixture of dried fruits and nuts

Lunch

Make yourself a large Cobb salad with:

  • Lettuce
  • Tomato
  • Hardboiled egg
  • Bacon
  • Avocado
  • Green onions

Afternoon Snack

  • Plate of fruit salad

Dinner

  • Finish off your day with a bowl of beef stew

Bring Some Variety to Your Days

As you can see, there is a wide assortment of foods you can eat on a gluten-free diet. Use this menu plan as a jumping off point to a diet that looks and tastes the way you want it to. With just a little bit of time, you'll find that eating gluten-free is nearly as easy as eating a regular diet.

Gluten-Free Meal Plans