This free one week meal plan is one-stop shop for a healthy weeks worth of naturally gluten free meals. No need to look for crazy expensive ingredients in health food stores- we have you covered with these easy and delicious recipes for the whole family.
Gluten is in A LOT of foods, and people that have to avoid it have to jump through hoops when navigating grocery stores and eating out. With the rise in gluten intolerances and celiac disease, some people need to completely avoid gluten, and sometimes the last thing you want to think about is what’s for dinner. This is where my one week gluten free meal plan is a life saver. In the past, I’ve shared my one week gluten free meal plan, and this time I’m sharing week two to keep the tasty recipes rolling.
Day 1
Breakfast
Chocolate Cherry Cobbler Overnight Oats – Abbey’s Kitchen
Serves: 2 people
Prep Time: 480 mins
Cook Time: 0 mins
Nutrition Information:
Calories: 420
Carbohydrates: 86g
Fat: 8g
Pro: 14g
Snack
Vegan Nutella Banana Ice Cream – Abbey’s Kitchen
Serves: 6-8 people
Prep Time: 10 mins
Cook Time: 180 mins
Nutrition Information:
Calories: 320
Carbohydrates: 20.7g
Fat: 18.5g
Protein: 4.2g
Lunch
Vegetarian Gluten Free Buffalo Cauliflower Steaks – Abbey’s Kitchen
Serves: 4 people
Prep Time: 10 mins
Cook Time: 10 mins
Nutrition Information:
Calories: 320
Carbohydrates: 38.3g
Fat: 18.5g
Protein:11g
Snack
Healthy Peanut Butter Mousse – Desserts with Benefits
Serves: 10 people ½ cup each
Prep Time: 30
Cook Time: 0
Nutrition Information:
Calories: 196
Carbohydrates: 12g
Fat: 10g
Protein: 16g
Dinner
Gluten Free Orange Poached Halibut – Abbey’s Kitchen
Serves: 4 people
Prep Time: 5
Cook Time: 8
Nutrition Information:
Calories: 315
Carbohydrates: 17g
Fat: 7.6g
Protein: 37g
Snack
Hemp Hearts Power Cookies – Abbey’s Kitchen
Serves: 12 cookies
Prep Time: 60 mins
Cook Time: 15 mins
Nutrition Information (For 1 cookie):
Calories: 185
Carbohydrates: 20g
Fat: 10g
Protein: 6g
Daily Nutrition Breakdown:
Daily Caloric Intake: 1,756
Daily Carbohydrate Intake: 194g
Daily Fat Intake: 72.6g
Daily Protein Intake: 88.2g
Day 2
Breakfast
High Protein Avocado Toast with White Beans and Roasted Tomatoes – Abbey’s Kitchen
Serves: 4 people
Prep Time: 10 mins
Cook Time: 40 mins
Nutrition Information:
Calories: 320
Carbohydrates: 46g
Fat: 16g
Protein: 11g
Snack
Warm Blood Orange and Rosemary Olives – Abbey’s Kitchen
Serves: 10 people
Prep Time: 5 mins
Cook Time: 5 mins
Nutrition Information:
Calories: 122
Carbohydrates: 1g
Fat: 14g
Protein: 0g
Lunch
Chickpea, Avocado and Feta Salad – Two Peas and Their Pod
Serves: 4 people
Prep Time: 5 mins
Cook Time: 0 mins
Nutrition Information:
Calories: 230
Carbohydrates: 21g
Fat: 14
Protein: 17g
Snack
Flourless Healthy Chickpea Peanut Butter Blondies – Carmyy
Serves: 16 squares
Prep Time: 7 mins
Cook Time: 15 mins
Nutrition Information (For 1 square):
Calories: 192
Carbohydrates: 26.5g
Fat: 7.5g
Protein: 7g
Dinner
Gluten Free Four Mushroom Penne Pasta Bake – Abbey’s Kitchen
Serves: 8 people
Prep Time: 15 mins
Cook Time: 60 mins
Nutrition Information:
Calories: 460
Carbohydrates: 44g
Fat: 25g
Protein: 23g
Snack
Gluten Free Buffalo Chicken Fingers Sheet Pan Dinner – Abbey’s Kitchen
Serves: 4 people
Prep Time: 15 mins
Cook Time: 20 mins
Nutrition Information:
Calories: 400
Carbohydrates: 19g
Fat: 18g
Protein: 31g
Daily Nutrition Breakdown:
Daily Caloric Intake: 1,724
Daily Carbohydrate Intake: 157.5g
Daily Fat Intake: 94.5g
Daily Protein Intake: 89g
Day 3
Breakfast
Gluten Free Loaded Potato Waffles – Abbey’s Kitchen
Serves: 6 people
Prep Time: 10 mins
Cook Time: 6 mins
Nutrition Information:
Calories: 410
Carbohydrates: 20.3g
Fat: 28.8g
Protein: 16.8g
Snack
Healthy Cinnamon Spiced Almonds – Abbey’s Kitchen
Serves: 11 people
Prep Time: 5 mins
Cook Time: 30 mins
Nutrition Information:
Calories: 220
Carbohydrates: 15g
Fat: 16g
Protein: 7g
Lunch
Quinoa and Kale Protein Salad – Foodie Crush
Serves: 6 people
Cook Time: 9 mins
Nutrition Information:
Calories: 330
Carbohydrates: 45g
Fat: 13g
Protein: 11g
Snack
Vegan Sriracha Grilled Tofu & Pineapple Skewers – Abbey’s Kitchen
Serves: 4 people
Prep Time: 60 mins
Cook Time: 3 mins
Nutrition Information:
Calories: 280
Carbohydrates: 41.1g
Fat: 12.8g
Protein: 18.7g
Dinner
Lemon Herb Salmon Cakes – My Fresh Perspective
Serves: 6 fish cakes
Prep Time: 20 mins
Cook Time: 30 mins
Nutrition Information (For 2 cakes):
Calories : 480
Carbohydrates: 42g
Fat: 8g
Protein: 32g
Snack
Healthy No Bake Blueberry Vanilla Cashew Bars – Carmyy
Serves: 16 bars
Prep Time: 15 mins
Cook Time: 0 mins
Nutrition Information (For 1 bar):
Calories: 130
Carbohydrates: 14g
Fat: 7g
Protein: 3g
Daily Nutrition Breakdown:
Daily Caloric Intake: 1,850
Daily Carbohydrate Intake: 177.4g
Daily Fat Intake: 85.6g
Daily Protein Intake: 88.5g
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Gluten Free Meal Plan by #RD2B Acacia Puddester
Updated on October 4th, 2021
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Angela Cardamone @marathonsandmotivation.com says
I love this round up of gluten free recipes for the week! The chickpea salad and buffalo cauliflower steak sound amazing!!!
Abbey Sharp says
So so yummy. Thanks love
Rosey Rebecca says
Such a great round-up of recipes. I’m all over that buffalo cauliflower and mushroom penne bake! It’s so true that people aren’t really aware of what foods contain gluten. I found that when I became a vegetarian in 2009, a lot of foods that I thought were vegetarian actually weren’t because they had sneaky meat byproducts hiding in their ingredient list! Thanks for informing folks about what to look out for!
Abbey Sharp says
Totally. Always important to read labels. Thanks for sharing 🙂
Farrah says
I need that nutella banana ice cream in my life! That halibut looks amazing too! *-*
Abbey Sharp says
it’s crazy good and so easy to pull off!