7-day diet
7-Day Gluten-Free Meal Plan - Delicious & Safe
Living gluten-free doesn't mean living without flavor! This 7-day meal plan features naturally gluten-free recipes that are safe for celiacs and gluten-sensitive individuals. From Asian stir-fries to Mexican favorites, discover how diverse and delicious gluten-free eating can be.
Daily Averages
1554
Calories
95g
Protein
79g
Carbs
95g
Fat
Target: 1550 kcal
, 95g protein
📅 7-day Schedule
Day 1: Monday
1957 kcal
109g protein
Day 2: Tuesday
2106 kcal
120g protein
🌅 Breakfast
Easy Vegetarian Omelette - Ready in 20 Minutes
680 kcal • 31g protein
☀️ Lunch
Easy High Protein Lemon Chicken Salad - Quick & Easy
587 kcal • 40g protein
🌙 Dinner
Easy High Protein Beef & Broccoli
609 kcal • 40g protein
🍎 Snack
Easy High Protein Smoothie bowl - Quick & Easy
230 kcal • 9g protein
Day 3: Wednesday
1334 kcal
76g protein
🌅 Breakfast
Easy High Protein Smoothie bowl - Quick & Easy
230 kcal • 9g protein
☀️ Lunch
Easy High Protein Chicken Stir Fry Recipe
523 kcal • 26g protein
🌙 Dinner
Easy Gluten-Free Slow Cooker White Chicken Chili
505 kcal • 39g protein
🍎 Snack
Easy Vegan Falafel - Under 300 Calories
76 kcal • 2g protein
Day 4: Thursday
1081 kcal
82g protein
🌅 Breakfast
Easy High Protein Herb omelette with fried tomatoes
204 kcal • 17g protein
☀️ Lunch
Easy High Protein Garlic Chicken - Under 400 Calories
300 kcal • 30g protein
🌙 Dinner
Easy High Protein Creamy Garlic Prawns (Shrimp)
490 kcal • 32g protein
🍎 Snack
Easy Vegan Easy Baba Ganoush Recipe - Under 300 Calories
87 kcal • 3g protein
Day 5: Friday
1471 kcal
96g protein
🌅 Breakfast
Easy Vegan Overnight Oats - Quick & Easy
300 kcal • 10g protein
☀️ Lunch
Easy High Protein Greek Chicken Gyros - in Under 30 Minutes
642 kcal • 65g protein
🌙 Dinner
Easy High Protein Thai Basil Chicken - in Under 30 Minutes
360 kcal • 19g protein
🍎 Snack
Easy Keto Authentic Guacamole Recipe - in Under 30 Minutes
169 kcal • 2g protein
Day 6: Saturday
1667 kcal
105g protein
🌅 Breakfast
Easy Vegetarian Anytime eggs - in Under 30 Minutes
305 kcal • 11g protein
☀️ Lunch
High Protein Minestrone Soup - Under 400 Calories
394 kcal • 23g protein
🌙 Dinner
High Protein Roast Chicken
505 kcal • 45g protein
🍎 Snack
Easy Vegetarian Cauliflower crust pizza - Under 500 Calories
463 kcal • 26g protein
Day 7: Sunday
1260 kcal
80g protein
🌅 Breakfast
Easy High Protein Bacon & brie omelette wedges with summer salad
395 kcal • 25g protein
☀️ Lunch
High Protein Crockpot Beef Stew - Under 300 Calories
269 kcal • 23g protein
🌙 Dinner
Easy High Protein Pan-Seared Salmon with Lemon Butter
307 kcal • 28g protein
🍎 Snack
Easy Vegetarian Caesar Salad - Under 300 Calories
289 kcal • 4g protein
👤 Who Is This Plan For?
Essential for those with celiac disease, beneficial for people with gluten sensitivity, and great for anyone wanting to reduce gluten intake or cook for gluten-free family members.
✅ Benefits
- ✓ 100% safe for celiac disease
- ✓ Naturally gluten-free ingredients
- ✓ Diverse cuisines and flavors
- ✓ No specialty ingredients needed
- ✓ Family-friendly recipes everyone can enjoy
💡 Meal Prep Tips
1
Always check labels - gluten hides in soy sauce, marinades, and sauces
2
Use tamari instead of regular soy sauce
3
Keep separate cooking utensils to avoid cross-contamination
4
Rice, quinoa, and potatoes are your go-to carb sources
5
Many Asian cuisines are naturally gluten-free
🛒 Shopping List
320 ingredients needed for this 7-day plan
+290 more ingredients...
📖 All Recipes in This Plan (27)
Easy Vegetarian Shakshuka - in Under 30 Minutes
340 kcal • 21g protein
Gluten-Free Thai Green Curry - Under 400 Calories
352 kcal • 7g protein
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Easy High Protein Teriyaki Salmon
900 kcal • 72g protein
Vegan Hummus - Under 400 Calories
365 kcal • 9g protein
Easy Vegetarian Omelette - Ready in 20 Minutes
680 kcal • 31g protein
Easy High Protein Lemon Chicken Salad - Quick & Easy
587 kcal • 40g protein
Easy High Protein Beef & Broccoli
609 kcal • 40g protein
Easy High Protein Smoothie bowl - Quick & Easy
230 kcal • 9g protein
Easy High Protein Chicken Stir Fry Recipe
523 kcal • 26g protein
Easy Gluten-Free Slow Cooker White Chicken Chili
505 kcal • 39g protein
Easy Vegan Falafel - Under 300 Calories
76 kcal • 2g protein
Easy High Protein Herb omelette with fried tomatoes
204 kcal • 17g protein
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Easy High Protein Garlic Chicken - Under 400 Calories
300 kcal • 30g protein
Easy High Protein Creamy Garlic Prawns (Shrimp)
490 kcal • 32g protein
Easy Vegan Easy Baba Ganoush Recipe - Under 300 Calories
87 kcal • 3g protein
Easy Vegan Overnight Oats - Quick & Easy
300 kcal • 10g protein
Easy High Protein Greek Chicken Gyros - in Under 30 Minutes
642 kcal • 65g protein
Easy High Protein Thai Basil Chicken - in Under 30 Minutes
360 kcal • 19g protein
Easy Keto Authentic Guacamole Recipe - in Under 30 Minutes
169 kcal • 2g protein
Easy Vegetarian Anytime eggs - in Under 30 Minutes
305 kcal • 11g protein
High Protein Minestrone Soup - Under 400 Calories
394 kcal • 23g protein
High Protein Roast Chicken
505 kcal • 45g protein
Easy Vegetarian Cauliflower crust pizza - Under 500 Calories
463 kcal • 26g protein
Easy High Protein Bacon & brie omelette wedges with summer salad
395 kcal • 25g protein
High Protein Crockpot Beef Stew - Under 300 Calories
269 kcal • 23g protein
Easy High Protein Pan-Seared Salmon with Lemon Butter
307 kcal • 28g protein
Easy Vegetarian Caesar Salad - Under 300 Calories
289 kcal • 4g protein
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