7-Day Gluten-Free Meal Plan

If you’re new to a gluten-free diet, it can feel overwhelming to overhaul your entire diet.

Luckily, there are many delicious gluten-free recipes and products to try. 

A gluten-free diet is necessary for people with celiac disease and several other health conditions.

Though the diet is trendy, most people don’t need to follow a gluten-free diet. 

Continue reading to learn everything you need to know about starting a gluten-free diet.

You’ll also find a free 7-day gluten-free meal plan packed with tasty and healthy recipes. 

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Gluten-Free Basics: Getting Started

Gluten is a protein that’s found naturally in wheat, barley, and rye.

It’s also present in many of the food additives that are put in processed foods. 

A gluten-free diet eliminates all gluten-containing foods, such as wheat bread, pasta, and baked goods.

The diet is necessary for certain health conditions, such as celiac disease and non-celiac gluten sensitivity. 

Some people claim that even if you don’t have one of these conditions, eliminating gluten will help with a myriad of concerns, including weight loss and gut health.

However, the research generally doesn’t support these claims. 

In fact, there are risks to following a gluten-free diet.

A study from 2017 found that many people who avoid gluten don’t eat enough whole grains and have a higher risk of heart disease as a result. 

Gluten-free diets also tend to be lower in key nutrients, like fiber, zinc, iron, and B vitamins. 

Before starting a gluten-free diet, talk to your doctor or dietitian to determine whether you need to follow this eating pattern and to learn how to do it in a balanced way that supports your health.

Celiac Disease

Celiac disease is an autoimmune condition affecting less than 1% of the population.

When people with celiac disease eat gluten, it triggers an immune response that attacks the digestive tract.

The primary treatment for this condition is a lifelong gluten-free diet. 

Untreated celiac disease can damage the small intestine and result in symptoms like:

• Bloating.
• Diarrhea or constipation.
• Abdominal pain.
• Nausea or vomiting. 

If you suspect you may have celiac disease, it’s important to continue eating gluten until you get tested by your doctor. Otherwise, your test results may be inaccurate. 

Non-Celiac Gluten Sensitivity

Non-celiac gluten sensitivity (NCGS) is a poorly understood condition in which people who don’t have celiac disease or a wheat allergy experience symptoms after eating gluten. 

Reported symptoms include the following, which improve upon implementing a gluten-free diet: 

• Bloating.
• Abdominal pain.
• Diarrhea.
• Brain fog.
• Chronic fatigue. 

NCGS is often self-reported and self-managed.

Though research is ongoing, there are currently no clinical tests to diagnose this condition.

Wheat Allergy

A wheat allergy is when the body produces IgE antibodies in response to the proteins found in wheat.

This triggers an immune response, which can cause symptoms like hives or anaphylaxis.

People with a wheat allergy can usually consume other gluten-containing grains, like barley and rye.

If you have a wheat allergy, you likely don’t need to follow a completely gluten-free diet. 

However, looking for gluten-free products while grocery shopping can be helpful, as these will always be wheat-free. 

Importantly, the reverse is not true: wheat-free doesn’t always mean gluten-free because the product may still contain rye or barley.

Foods to Avoid While Gluten-Free

A gluten-free diet excludes foods containing gluten, such as:

• Wheat, including durum, semolina, spelt, kamut, and farro.
• Wheat products, like bread, pasta, and baked goods.
• Barley. 
• Malt, malt extract, malt vinegar, and brewer’s yeast. 
• Rye. 
• Triticale. 
• Beer. 
• Soy sauce. 

It’s important to read food labels for gluten, as it can be found in some unexpected foods.

Gluten is a common food additive and may be present in certain processed foods like: 

• Candy. 
• Condiments.
• Hot dogs and sausage.
• Ice cream.
• Salad dressing. 
• Soups.

Cross-Contamination

If you have celiac disease, it’s important to be aware of cross-contamination.

This occurs when a gluten-free product is prepared with the same equipment or utensils as a gluten-containing product. 

For example, sharing a toaster with someone who eats regular bread or ordering a gluten-free entree from a restaurant that doesn’t have a separate preparation area can result in cross-contamination of gluten.

Ingesting even a tiny amount of gluten can cause intestinal damage in someone with celiac disease, making it important to pay attention to cross-contamination.

What to Eat While Gluten-Free

Many foods are naturally gluten-free and are therefore appropriate for a gluten-free diet.

These include meat, poultry, fish, cow’s milk, eggs, fruits, vegetables, and legumes. 

Remember that processed forms of these foods, such as hot dogs, soups, and ice cream, may contain added gluten.

The following grains and starches are naturally gluten-free:

• Potatoes.
• Rice.
• Corn.
• Amaranth.
• Quinoa. 
• Buckwheat.
• Gluten-free oats. 

You can also purchase items made without gluten-containing ingredients, such as gluten-free bread, crackers, and pasta. 

Food Labeling

It can be confusing to shop for gluten-free products.

The labels listed below are regulated by the FDA and mean the food has less than 20 parts per million of gluten, which is safe for most people with celiac disease. 

• “Gluten-free.”
• “No gluten.”
• “Free of gluten.”
• “Without gluten.”

“Certified gluten-free” is another common label that means the product contains less than ten parts per million of gluten.

It’s managed by the Gluten Intolerance Group. 

Gluten-Free Meal Plan

Below is a sample 7-day gluten-free meal plan to help you get started on this eating pattern. 

Remember to read the labels of all ingredients you purchase to ensure they’re gluten-free, as this may vary by brand.

The following information is not intended to be medical advice.

Consult a dietitian for guidance on appropriate portion sizes. 

Day 1

Breakfast

Egg and veggie casserole with homemade hashbrown crust. 

Lunch

Fresh quinoa salad with herbs, feta cheese, chickpeas, and homemade lemon dressing.

Dinner

Turkey chili topped with diced tomatoes, red onion, avocado slices, and cheddar cheese.

Snacks

No-bake blueberry muffin energy bites.

Banana with nut butter. 

Day 2

Breakfast

Cherry cheesecake smoothie bowl. 

Note: To ensure this meal has enough protein, add Greek yogurt and use cow’s milk (or plant-based milk with protein) instead of almond milk. 

Lunch

Homemade minestrone soup made with gluten-free pasta shells.

Dinner

Baked salmon, brown rice, and roasted broccoli.

Snacks

Plain Greek yogurt, homemade buckwheat granola, and a drizzle of honey.
Parmesan ranch popcorn.

Day 3

Breakfast

Broccoli cheddar crustless quiche. Serve with a side of gluten-free toast and fruit.

Lunch

Snack lunch with hummus, gluten-free pita bread, apple slices, cheese, and baby carrots.

Dinner

Sheet pan chicken pesto and vegetables. Serve over gluten-free pasta. 

Snacks

Berry oatmeal bar. 

Cheese and rice crackers.

Day 4

Breakfast

Amaranth porridge topped with chopped walnuts, hemp seeds, ground flax seeds, coconut flakes, and cinnamon.

Lunch

Burrito with beans, rice, cheese, and guacamole on corn tortillas or a gluten-free flour tortilla. Serve with a side of fajita vegetables.

Dinner

Homemade Swedish meatballs (made with gluten-free panko and gluten-free flour). 

Serve with a side of sorghum pilaf with mushrooms.

Snacks

Brown rice cakes topped with mashed avocado and everything bagel seasoning.

Strawberry kiwi chia seed popsicles. 

Day 5

Breakfast

Gluten-free sheet pan pancakes topped with peanut butter and a drizzle of honey. 

Lunch

Greek chicken bowl with rice, tomatoes, cucumbers, olives, and feta cheese.

Dinner

Shepherds pie made with ground lamb or beef, mashed potatoes, and vegetables.

Note: This recipe calls for Worcestershire sauce, which can contain gluten. Be sure to purchase a gluten-free brand.

Snacks

Celery sticks with peanut butter and raisins. 

Blended chocolate chia pudding.

Day 6

Breakfast

Gluten-free morning glory bars (with veggies!). Serve with a side of Greek yogurt. 

Lunch

Pasta salad made with brown rice pasta, veggies, chicken, and a homemade vinaigrette.

Dinner

Thai peanut sweet potato buddha bowl with quinoa and homemade peanut sauce (made with tamari in place of soy sauce). 

Snacks

Cottage cheese with pineapple.

Hummus and sugar snap peas. 

Day 7

Breakfast

Buckwheat breakfast bowls topped with sliced bananas, blueberries, shredded coconut, and honey.

Lunch

Chicken salad sandwich on gluten-free bread. Serve with apple slices.

Dinner

Creamy polenta with balsamic vegetables and tofu.

Snacks

Cranberry pumpkin seed trail mix.

Apple slices with Greek yogurt peanut butter dip.

Making Gluten-Free Desserts 

Because many baked goods are made with wheat flour, finding gluten-free dessert options can sometimes be tricky. Learning how to bake with different gluten-free flours is a great solution. 

Several gluten-free flours are available, including: 

• Almond flour.
• Buckwheat flour.
• Cassava flour.
• Chickpea flour.
• Tapioca flour. 

Each one yields a slightly different result in baked goods, so it’s best to experiment to find your favorites. Several brands make gluten-free baking flour blends that you can substitute one-to-one for wheat flour in recipes. 

Try these delicious gluten-free desserts to get started: 

• Chocolate chip cookies. 
• Funfetti cake.
• Fudgy brownies. 

Takeaway

Gluten is a protein found in wheat, barley, and rye.

People with celiac disease need to follow a gluten-free diet because consuming gluten causes an immune response that damages the small intestine. 

Some people without celiac disease experience symptoms like bloating, diarrhea, and brain fog after eating gluten.

This is known as non-celiac gluten sensitivity and is poorly understood.

Talking with a doctor or dietitian before eliminating gluten from your diet is important. 

How a Dietitian Can Help

A registered dietitian can help you determine if you’re a good candidate for a gluten-free diet.

Your visits may include topics such as:

• Whether you need to follow a gluten-free diet. 
• How to avoid cross-contamination of gluten. 
• How to build nutritionally balanced meals so you’re getting all the vitamins and minerals you need from your diet.
• How to dine out while following a gluten-free diet. while 
• How to start gluten-free baking.

Find a dietitian specializing in celiac disease for evidence-based, practical tips about implementing a healthy gluten-free diet. 

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Meal Plan Brief: gluten free meal plan

DATE

06/2024

DOCUMENT TYPE

Article

WORD COUNT

1,600

KEYWORD FOCUS

gluten free meal plan

ANGLE

Examples of gluten-free meals that are rich in essential nutrients and may help alleviate symptoms for individuals with celiac disease or gluten intolerance

PAGE URL

/gluten-free-meal-plan

TITLE

7-Day Gluten-Free Meal Plan, Approved by an RD

META DESCRIPTION

This 7-day gluten-free meal plan provides examples of nutritious and delicious meals without gluten, approved by an RD.

COMPETITORS

• 7-Day Gluten-Free Meal Plan | Whole Foods Market
• 14-Day Gluten-Free Diet Plan | Eating Well
• 7-Day Meal Plan | Eat! Gluten-Free | Celiac Disease Foundation

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