This seven-day gluten-free meal plan gives you breakfast, lunch and dinner ideas built around naturally gluten-free foods. It’s designed for two adults, uses leftovers to save time and includes recipes with gluten-free pasta and grains. Use it to plan your week and simplify grocery shopping.
What is a gluten-free diet?
A gluten-free diet means avoiding gluten, a protein found in wheat, barley and rye. Many foods are naturally gluten-free, including meat, seafood, eggs, fruits, vegetables, rice, quinoa, nuts and seeds. If you have celiac disease or need to strictly avoid gluten, check ingredient labels and look for foods specifically labeled gluten-free to help avoid cross-contact.
Tips for using our gluten-free meal plan
You can adjust this meal plan to fit one person, a couple or a larger household. Most recipes are kid-friendly and easy to double or triple for a crowd. Breakfasts repeat throughout the week to keep mornings simple, and several meals make enough for leftovers that you can freeze or use as the next day's lunch.
Before you start, make a grocery list and prep what you can. Cook extra protein for tomorrow’s lunch, make a batch of grains or chop vegetables ahead of time. You can also plan a few easy meals into your week so you don’t have to cook every day.
Whole Foods Market has a page dedicated to gluten-free products and meals where you’re able to shop for your favorite or trending items. There, you can find your substitutes and snacks, as well as explore tasty frozen meals for when your weeks require you to pivot away from meal prep.
What to have on hand
Each recipe above comes with its own ingredient list, so use those for exact amounts. For the rest of the week, these staples cover most of the meals in this plan:
Produce: Fresh fruit, leafy greens, zucchini, cucumbers, avocados and your favorite vegetables for grilling or roasting.
Protein: Eggs, chicken, steak or ground beef, and fish like salmon or tuna.
Grains and pantry: Gluten-free oats, quinoa, rice, gluten-free pasta, nut butter, nuts and seeds.
Frozen: Vegetables, fruit and gluten-free meals for busy weeks.
Extras: Gluten-free bread and snacks. Shop the gluten-free page for options.
Sunday
Breakfast: Kick off your week with gluten-free oatmeal. There are plenty of options to shop from in the page mentioned above!
Lunch: Make Quinoa Salad with Chicken, Grapes and Almonds and save extra for tomorrow.
Dinner: Try Gluten-Free Pasta Bake with a simple green salad.
Monday
Breakfast: Make Apple Oatmeal Buckwheat and top with fresh fruit and nut butter.
Lunch: Enjoy leftover quinoa salad with fresh vegetables.
Dinner: Serve Oven-Baked Salmon and Sunshine Rice with a green vegetable.
Tuesday
Breakfast: Try Egg White Omelet Bites as another great option to reheat throughout the week.
Lunch: Try No-Cook Zucchini Noodle Salad with grilled chicken or another protein.
Dinner: Make Dairy and Gluten-Free Lasagna with a simple green salad.
Wednesday
Breakfast: Start the day with eggs, fresh fruit and gluten-free toast.
Lunch: Build a grain bowl with leftover salmon, rice, vegetables and avocado.
Dinner: Fire up this great recipe for Korean-Style Steak with Grilled Vegetables.
Thursday
Breakfast: Make a breakfast bowl with quinoa, fresh fruit and nuts.
Lunch: Toss together Minty Cucumber Quinoa Salad and add grilled chicken or another protein.
Dinner: Make Gluten-Free Tuna Noodle Casserole with a green salad.
Friday
Breakfast: Keep it easy with gluten-free oatmeal topped with fruit and nut butter.
Lunch: Serve leftover tuna noodle casserole with fresh vegetables.
Dinner: Dive into this fun weekend meal of Spicy Grilled Peach and Chicken Kabobs with rice and grilled vegetables.
Saturday
Breakfast: Make eggs with sautéed vegetables and gluten-free toast.
Lunch: Build a Quick and Easy Beef Rice Bowl with your favorite vegetables and toppings.
Dinner: Finish the week with Grilled Salmon with Sweet Corn and Avocado Salad or Grilled Tuna Niçoise Salad.
