Gluten-free eating can be tricky to navigate, no matter what level of experience you have. On top of that, balancing a meal routine with a busy schedule can be downright stressful. Fortunately, it doesn’t have to be that way. Our easy gluten-free meal plan with recipes for breakfast, lunch, dinner and snacks will help you plan ahead and eat well all week long.
Gluten-Free Meal Plan Tips
Set yourself up for meal plan success with these helpful pointers.
Get organized. Take a look at the meals you’ll be cooking this week and take stock of ingredients you already have in your kitchen. Then make a grocery list for the items that you’ll need to buy.
Prep ahead. Maybe it’s baking up a batch of cookies on Sunday, chopping veggies for a soup or prepping breakfast the night before. The more you can do to get ahead, the easier the week will be on you.
Don’t cook everything. Avoid kitchen exhaustion by planning several easy meals or ready-to-eat dinners (like our frozen gluten-free pizzas) into your week.
How to Use Our Meal Plan
Ready to get started? Below, we’ve shared how our meal plan works to help you fit it into your routine.
This meal plan is designed to feed two adults. The majority of the recipes are also kid-friendly and can be doubled (or tripled) to feed a larger crowd.
Breakfasts are repeated throughout the week to fit into a busy schedule.
The majority of the dinner recipes make four servings, so you can set two servings aside for leftovers the next day. We’ve also mixed in some convenient options like frozen gluten-free pizza.
Snacks and desserts can be enjoyed during the day when it works best for you. In addition to easy recipes, we’ve also included some Whole Foods Market products we love.
Day 1: Sunday
Make Kale Waldorf Salad for tomorrow’s lunch and Egg White Omelet Bites for Monday and Tuesday’s breakfast. (We promise today’s extra kitchen time will pay off!)
Brunch: Gluten-Free Berry Baked French Toast
Assemble the French toast the night before (if you have time) and bake in the morning. Serve with bacon.
Dinner: Black Bean and Sweet Potato Enchiladas
Serve with gluten-free rice or grains, plus a simple green salad. Set aside two servings for tomorrow’s dinner.
Snack: Fresh Pineapple Salsa
Serve with Siete Grain Free Tortilla Chips. If you need to brush up on your pineapple cutting skills, check out this primer.
Dessert: Spiced Peanut Butter Cookies
Bake these chewy cookies to enjoy tonight and during the week. Want a smaller batch? Freeze a portion of the dough for later.
Day 2: Monday
Breakfast: Egg White Omelet Bites
Cover bites (two per person) with a paper towel and reheat in the microwave. Save the rest for Tuesday’s and Wednesday’s breakfasts.
Dinner: Leftover Black Bean and Sweet Potato Enchiladas
Just reheat, eat and enjoy. Serve with gluten-free rice or grains, plus a simple green salad.
Snacks & Dessert
Leftover Fresh Pineapple Salsa with Siete Grain Free Tortilla Chips
Leftover Spiced Peanut Butter Cookies
Day 3: Tuesday
Make Crunchy Spanish Chickpeas today to enjoy as a snack on Tuesday and Wednesday.
Breakfast: Leftover Egg White Omelet Bites
Cover bites (two per person) with a paper towel and reheat in the microwave.
Lunch: Leftover Kale Waldorf Salad
Enjoy the last of this creamy, crunchy, flavor-packed salad.
Dinner: Peruvian-Style Roasted Chicken with Sweet Onions
Set aside two servings for tomorrow's lunch. Serve with gluten-free rice or grains, plus a simple green salad.
Snack: Pineapple Breeze Smoothie
If you have leftover pineapple from the salsa, put it to good use in this refreshing smoothie.
Additional snacks & dessert:
Leftover Spiced Peanut Butter Cookies (the last of the batch you baked on Sunday)
Day 4: Wednesday
Breakfast: Leftover Egg White Omelet Bites
Cover bites (two per person) with a paper towel and reheat in the microwave.
Lunch: Leftover Peruvian-Style Roasted Chicken
Serve with gluten-free rice or grains, plus a simple green salad.
Dinner: Spicy Spaghetti Squash with Black Beans
Set aside two servings for tomorrow’s lunch. Serve with a simple green salad tossed with oil and vinegar.
Snack: Crunchy Spanish Chickpeas
Enjoy a handful of this spiced addictive snack or sprinkle over salads and soups for added crunch.
Additional snacks and dessert:
Day 5: Thursday
Prep Curried Quinoa Salad for lunch tomorrow and Saturday.
Lunch: Leftover Spaghetti Squash with Black Beans
Serve with a simple green salad tossed with oil and vinegar.
Dinner: Gluten-Free Bowl or Burger
Pick up a meal from our frozen foods aisle (150+ banned preservatives, colors and flavors) for an easy dinner. Grab pizza for tomorrow too.
Lunch: Curried Quinoa Salad
The creamy curry dressing doubles as a delicious dip for vegetable crudités. Set aside two servings for tomorrow’s lunch.
Dinner: Gluten-Free Pizza
Serve with a simple green salad tossed with oil and vinegar (toss with leftover Crunchy Spanish Chickpeas if you have them).
Snack: Strawberry Almond Butter Smoothie
Fuel up post-workout with this simple yet flavorful smoothie.
Lunch: Leftover Curried Quinoa Salad
Set aside two servings for tomorrow’s lunch.
Dinner: Roasted Fish and Veggies with Quinoa and Pine Nuts
Find mild white fish fillets, such as sustainable wild-caught cod or Responsibly Farmed tilapia, in our Seafood department.
Snack: Strawberry Almond Butter Smoothie
Want to change it up? Swap in your favorite nut butter in place of almond butter or raspberries instead of strawberries.
Dessert: Double Chocolate Cake
Every occasion calls for cake, especially when it’s gluten-free chocolate cake. Serve with fresh berries and gluten-free ice cream.
Additional snacks and treats:
The information provided on this website is not intended as medical or healthcare information or advice. Please consult your healthcare professional(s) regarding all matters related to your diet and health, including any possible impact when starting any diet or continuing with a restricted diet on a long-term basis.
