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
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Gluten Free Meal Plan by #RD2B Sofia Tsalamlal
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.