1 Week Gluten Free Meal Plan to Meet Your Health Goals

Medically reviewed by Abbey Sharp, Registered Dietitian (RD), BASc.

GET THE MEAL PLAN

This 1 week gluten free meal plan is your 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.

“Gluten is in everything…. It’s impossible to hide from gluten….”

If you’ve had trouble finding gluten free recipes in the past, you’ve come to the right place. For those of you living with celiac disease, experiencing symptoms of gluten intolerance, or just trying to limit your gluten intake, check out this gluten free meal plan. We’ve gathered a collection of recipes from Abbey’s Kitchen as well as other great food bloggers and have organized your life for the next week. We want to show you guys that there is no need to go out your way to find great gluten free recipes, and that there are a variety of nutrient dense recipes that can give you the energy you need to get through the day.

Gluten Free Meal Plan Day 1

Breakfast

Southwest Tofu Scramble by Minimalist Baker

Prep Time: 10 min; Cook Time: 20 min; Serves: 2

Nutrition Information: Serving: 1; Calories: 252kcal; Carbohydrates: 13g; Fat: 19g; Protein: 12g

Snack

Gluten Free Energy Balls with Peanuts & Cherries by Abbey’s Kitchen

Prep Time: 10 min; Cook time: 0 min; Serves: 20 pieces

Nutrition Information per 3 pieces: Calories: 320kcal; Carbs: 18g; Fat: 19g; Protein: 15g

Lunch

Black Bean and Sweet Potato Soup by Nutrition Rx

Prep Time: 10 min; Cook Time: 40 min; Serves: 6

Nutrition Information: Calories: 350kcal; Carbs: 61g; Fat: 6g; Protein: 14g; Snack

Snack

Vegan Energy Boosting Smoothie by Kara Lydon

 Prep Time: 10 min; Cook time: 0 min; Serves: 20 ounces

 Nutrition Information per 10 oz glass: Calories: 330kcal; Carbs: 26g; Fat: 22g; Protein: 12g

Dinner

 Zucchini Noodles Stir Fry with Hoisin Asian Pork Tenderloin by Abbey’s Kitchen

Prep time: 15 min; Cook time: 30 min; Serves: 8

Nutrition Information: Calories: 327kcal; Carbs: 39g; Fat: 8g; Protein: 29g

 Post Dinner Snack

 Banana Peanut Butter Protein Pudding by Abbey’s Kitchen

Prep Time: 10 mins; Set Time: 1 Hour; Serves: 4

Nutrition Information: Calories: 154kcal; Carbs: 24g; Fat: 5g; Protein: 8g

 Daily Nutrition Break Down

 Daily Caloric Intake: 1,733kcal

Daily Carbohydrate Intake: 181g

Daily Fat Intake: 79g

Daily Protein Intake: 90g

Gluten Free Meal Plan Day 2

Breakfast

Strawberry Cheesecake Protein Pancakes by Abbey’s Kitchen

Prep Time: 10 min; Cook Time: 10 min; Serves: 4

Nutrition Information; Calories: 445kcal; Carbs: 66g; Fat: 6g; Protein: 36g

Snack

Home-Made Dried Apple, Pears & Bananas by Abbey’s Kitchen

Prep time: 5 min; Cook time; Up to a Day; Serves: 6

Nutrition Information (1 cup); Calories: 225kcal; Carbs: 59g; Protein: 2g; Fat: 0 g

Lunch

Gluten Free Pasta Ramen Noodles with Chicken by Abbey’s Kitchen

Prep time: 10 minutes; Cook time: 20 min; Serves: 2

Nutrition Information: Calories: 235kcal; Carbs: 13g; Fat: 9g; Protein: 24g

Snack

Gluten Free No Bake Granola Bars with Peanut Butter & Apricot by Abbey’s Kitchen

Prep time: 15 min; Cook time: 0 min; Serves: 16

Nutrition Information (2 bars): Calories: 228kcal; Carbs: 34g; Fat: 8gProtein: 6g

Dinner

Low Carb Gluten Free Pasta Carbonara with Spiralizer Zucchini Noodles by Abbey’s Kitchen

Prep time: 5 min; Cook time: 10 min; Serves: 2

Nutrition Information: Calories: 350kcal; Carbs: 23g; Fat:18g; Protein: 26g

Post Dinner Snack

Healthy Homemade Peanut Butter Cups with Banana & Dark Chocolate by Abbey’s Kitchen

Prep time: 10 minutes; Set time: 2 hours; Serves: 8-10 Regular Cups

Nutrition Information (2 cups): Calories: 162kcal; Carbs: 10g; Fat: 11g; Protein: 4g

Daily Nutrition Break Down

Daily Caloric Intake: 1,645kcal

Daily Carbohydrate Intake: 205g

Daily Fat Intake: 52g

Daily Protein Intake: 98g

 Gluten Free Meal Plan Day 3

Breakfast

Green Smoothie Bowl with Antioxidant Packed Matcha & Berries by Abbey’s Kitchen

Prep time: 5 minutes; Cook time: 0 minutes; Serves: 1

Nutrition Information (not including toppings): Calories: 239kcal; Carbs: 35g; Fat: 9g; Protein: 14g

Snack

Thai Peanut Hummus Dip by Abbey’s Kitchen

Prep Time: 5 min; Cook time: 0 min; Serves: 8

Nutrition Information:  Calories: 317; Carbs: 24g; Fat: 17g; Protein: 13g

Lunch

Kale, Lentil & Roasted Beet Salad by Minimalist Baker

Prep Time: 10 min; Cook Time: 20 min; Serves: 3

Nutrition Information: Calories: 542kcal; Carbs: 57g; Fat: 30g; Protein: 17g

Snack

Chicken Satay with Thai Almond Sauce by Abbey’s Kitchen

Prep Time: 2 hours 30 min; Cook Time: 10 min; Serves: 12

Nutrition Information (2 skewers): Calories: 205kcal; Carbs: 4g; Fat: 8g; Protein: 28g

Dinner

Sneaky Low-Fat Mushroom Quinoa Risotto (Quinotta) by Abbey’s Kitchen

Prep time: 10 min; Cook time: 20 min; Serves: 4

Nutrition Information: Calories: 335kcal; Carbs: 41g; Fat: 10g; Protein: 21g

Snack

Crispy Roasted Chickpeas by Nourished

Prep time: 10 min; Cook Time: 40 min: Serves: 4

Nutrition Information (1/2 cup): Calories: 102kcal; Carbs: 14g; Fat: 4g; Protein: 4g

Daily Nutrition Break Down

Daily Caloric Intake: 1,740kcal

Daily Carbohydrate Intake: 175g

Daily Fat Intake: 78g

Daily Protein Intake: 97g

Want to see what’s on the gluten free meal plan for the rest of the week?

We’re saving it as a thank you to our loyal followers. Simply:

1. Subscribe to my blog (see the box at the top?)

2. Subscribe on Youtube

3. Like on Facebook

4. Follow on Instagram

Once you have completed all four, I will send it over to you STAT!

Gluten Free Meal Plan by #RD2B Sofia Tsalamlal

GET THE MEAL PLAN

 

Updated on August 6th, 2020