One-week gluten-free meal plan

New to gluten-free eating, or just need some fresh ideas?

Get a jump-start with a week's worth of healthy menus covering breakfast, lunch and dinner, as well as morning and afternoon snacks. Download our super-nutritious menu and shopping list below, and enjoy simple GF eating for a week.
 

Download Delicious Living's One-Week Gluten-Free
Meal Plan + Shopping List

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Click through this gallery for a peek!

Day 1

BREAKFAST:

• 1 gluten-free English Muffin; toast and top with 2 tbsp goat cheese, 1 fried egg and a dash of black pepper
• 1½ cups strawberries with 1 teaspoon honey

MORNING SNACK:

• 5 mini sweet peppers
• ¼ cup hummus

LUNCH:

• Hot dog: 1 gluten-free hot dog bun, 1 uncured beef hot dog and 3 tbsp sauerkraut
• ½ cup frozen corn kernels, cooked
• 2 gluten-free chocolate chip cookies

AFTERNOON SNACK:

• 6 oz plain Greek yogurt; top, with 1 cup chopped apple, 2 tsp honey and ¼ tsp cinnamon

DINNER:

• Rice & Beans: ½ cup cooked brown rice mixed with ½ cup heated black beans, 1 tbsp green onion and ¼ tsp ground cumin
• Sautéed Collard Greens (see recipe 1, page 2 of PDF)
• 1 serving gluten-free cornbread mix (prepared per package instructions); top with 1 tsp butter and 2 tsp honey

Daily Total: 1,795 cal, 56g fat (9g mono, 3g poly, 17g sat), 303mg chol, 2,338mg sodium, 265g carb (35g fiber, 97g sugars), 61g protein

Day 2

BREAKFAST:

• ½ cup gluten-free cereal; top with 1 small banana, sliced, and ¾ cup milk or nondairy milk
• ¾ cup orange juice

MORNING SNACK:

• 1 5- to 6-oz carton nonfat vanilla Greek yogurt mixed with ½ cup diced cantaloupe

LUNCH:

• 1 cup canned chili (save leftovers)
• 1 piece gluten-free cornbread; top with 1 tsp butter and 2 tsp honey

AFTERNOON SNACK:

• 18 tortilla chips
• ¼ cup salsa

DINNER:

• Cornflake-Crusted Baked Chicken Breast (see recipe 2, page 2 of PDF)
• Roasted Broccoli (see recipe 3, page 2 of PDF)
• ¾ cup bagged coleslaw mix; mix with 2 tsp green goddess dressing and ¼ tsp black pepper
• 3 gluten-free lemon cookies

Daily Total: 1,824 cal, 60g fat (9g mono, 2g poly, 15g sat), 70mg chol, 1,792mg sodium, 244g carb (27g fiber, 93g sugars), 81g protein

Day 3

BREAKFAST:

• 2 gluten-free frozen waffles; heat and top with 2 tbsp soft goat cheese, ¾ cup blueberries, 4 tsp honey and ¼ tsp cinnamon

MORNING SNACK:

• 1 gluten-free fruit bar
• 8 oz nonfat kefir

LUNCH:

• 1 medium baked potato; top with ½ cup leftover chili (from Lunch on Day 2)
• 2 tablespoons reduced-fat shredded cheddar cheese
• 1 cup cubed cantaloupe

AFTERNOON SNACK:

• 2 gluten-free crispbreads
• ¼ cup hummus
• 2 oz tuna (save leftovers)

DINNER:

• 3 oz of Grass-Fed Beef Pot Roast (see recipe 4, page 2 of PDF)
• ½ cup frozen corn kernels, cooked
• 3 tomato slices with 1 tsp balsamic vinegar
• 4 gluten-free chocolate chip cookies

Daily Total: 1,808 cal, 58g fat (3g mono, 1g poly, 18g sat), 135mg chol, 1,728mg sodium, 254g carb (24g fiber, 124g sugars), 80g protein

Day 4

BREAKFAST:

• 1 gluten-free English muffin; toast and top with 4 teaspoons almond butter and 3 tablespoons dried cherries
• 8 oz hot tea

MORNING SNACK:

• 1 granola bar

LUNCH:

• Chili Dog: 1 gluten-free hot dog bun, 1 uncured beef hot dog and ½ cup chili
• Cucumber Salad: Combine 1 cup cucumber chunks, ½ cup halved cherry tomatoes, ¼ cup green onion, 2 tbsp goat cheese, 1 tsp balsamic vinegar and ¼ tsp pepper

AFTERNOON SNACK:

• 6 oz plain Greek yogurt; top with ½ cup blueberries, 2 tsp honey and ¼ tsp cinnamon

DINNER:

• 1 cup (2 oz dry) gluten-free pasta; cook and toss with ¾ cup marinara sauce,
• 3 oz grilled skinless chicken breast, 1 cup cooked broccoli florets and 1 tbsp Parmesan
• 1 cup frozen yogurt dessert

Daily Total: 1,799 cal, 61g fat (2g mono, 1g poly, 17g sat), 97mg chol, 2,168mg sodium, 231g carb (39g fiber, 88g sugars), 99g protein

Day 5

BREAKFAST:

• 1½ cups gluten-free cereal; top with ¾ cup milk or nondairy milk and ¾ cup sliced strawberries
• 1 egg; hard-cook and sprinkle with dill

MORNING SNACK:

• ½ medium cantaloupe; scoop out seeds and fill with 2 oz vanilla Greek yogurt and
• ½ cup blueberries

LUNCH:

• ½ Pot Roast Sandwich: 1 slice gluten-free bread, 2 oz Grass-fed Beef Pot Roast (leftovers), ¼ cup baby arugula and 1 tsp green goddess dressing
• 1 cup cherry tomatoes; top with 1 tsp olive oil, 1 oz fresh mozzarella pearls and a dash of dried dill

AFTERNOON SNACK:

• 12 tortilla chips
• 3 tbsp salsa mixed with 2 oz Neufchâtel cream cheese

DINNER:

• Chicken-Pasta Soup (see recipe 5, page 2 of PDF)
• 4 gluten-free crispbreads
• 1 cup raspberries
• 3 gluten-free chocolate chip cookies

Daily Total: 1,778 cal, 58g fat (8g mono, 3g poly, 21g sat), 345mg chol, 1,841mg sodium, 231g carb (27g fiber, 84g sugars), 83g protein

Day 6

BREAKFAST:

• 1 gluten-free muffin (prepared from mix with blueberries added); top with 1 tsp butter
• 2 scrambled eggs; cook and stir in ¼ cup chopped green onions and 1 tbsp cheddar cheese

MORNING SNACK:

• ¼ cup dried cherries
• 2 tablespoons pecan halves

LUNCH:

• Turkey Sandwich: 2 slices gluten-free bread, 4 tsp hummus, 3 oz deli turkey and ½ cup arugula
• 1 oz freeze-dried vegetables

AFTERNOON SNACK:

• 6 oz plain Greek yogurt; top with ½ cup raspberries, ¼ cup gluten-free cereal and 1 tsp honey

DINNER:

• 1 cup arugula; top with ½ cup halved cherry tomatoes, 1 tsp balsamic vinegar and 2 tsp grated Parmesan
• Millet, Shrimp and Squash Risotto (see recipe, page 4 of PDF)

Daily Total: 1,797 cal, 59g fat (19g mono, 10g poly, 19g sat), 720mg chol, 2,421mg sodium, 205g carb (26g fiber, 80g sugars), 101g protein

Day 7

BREAKFAST:

• 1 packet gluten-free microwavable oatmeal; prepare and top with 1 banana, sliced, 2 tbsp pecans and 1 tsp honey

MORNING SNACK:

• Fruit Smoothie: Blend 4 oz plain Greek yogurt, ½ cup milk or nondairy milk, ½ cup orange juice, ⅓ cup strawberries and ⅔ cup frozen pineapple

LUNCH:

• 1 gluten-free frozen burrito
• 2 small seedless cucumbers
• 12 tortilla chips
• ¼ cup salsa

AFTERNOON SNACK:

• 3 gluten-free lemon cookies
• 8 oz hot tea with 1 tsp honey

DINNER:

• Tuna Salad: 2 cups baby arugula, 3 oz tuna, 2 tbsp soft goat cheese, 2 tbsp roasted pecan halves, ¼ cup dried cherries and 1 tbsp green goddess dressing
• 4 gluten-free crispbreads

Daily Total: 1,791 cal, 61g fat (12g mono, 6g poly, 14g sat), 55mg chol, 1,475mg sodium, 243g carb (28g fiber, 109g sugars), 72g protein