Gluten Free Meal Plan

A healthy, one-week meal plan designed for people

Keep in Mind! who suspect gluten intolerance or sensitivity.
Not all gluten free diets and food products
Created by Sharon Meyer, Clinical Nutritionist DipION CNC
are healthy. Some popular products pack on
California Pacific Medical Center’s Institute for Health and Healing,
carbs, sodium and calories while sacrificing
part of the Sutter Health network.
important nutrients. If you believe you are
gluten intolerant, you should see your doctor
about getting tested for celiac disease and Give this nutritious meal plan a try for at least one week to see if
developing an ongoing nutrition plan. cutting gluten out of your diet helps you feel better. Feel free to
repeat the meal plan for two to three weeks.

Day 1 Day 2 Day 3

Breakfast: 2 eggs Breakfast: 1 cup gluten free oatmeal Breakfast: Smoothie:
1 slice of gluten free toast with: • 20 grams whey, rice or
½ grapefruit • 1 tsp of raisins, 1 Tbs of soy protein
1 cup green tea ground seeds (flax seeds, • 1-2 Tbs of ground flax
sunflower, sesame, chia, seeds
Snack: 1 apple pumpkin seeds) • ½ cup of blueberries –
• or sliced banana, organic, frozen or fresh
Lunch: Salad (see ideas on reverse) cinnamon and 1 Tbs of • ½ cup of other berries –
almond butter organic or fresh
Snack: ½ cup cottage cheese • or ¼ cup of pumpkin pie • ½ tsp of turmeric and
(1 dairy serving a day only) filling, ¼ cup of coconut 1 tsp of cinnamon
milk, cinnamon and • 1 cup of water (or
Dinner: Roasted cauliflower and ½ pumpkin spice almond, coconut, soy or
sweet potato • or ½ cup of applesauce rice milk)
Green beans 1 cup of green tea • Optional ingredients:
Roasted chicken kale, ginger, tofu, almond
Snack: 12 almonds butter, peanut butter,
Dessert: Sliced orange and kiwi fruit 1 small apple tahini
1 cup green tea
Lunch: Sandwich
(see ideas on Day 5) Snack: 1 piece of fruit
1 piece of fruit
1 cup of green tea Lunch: Soup
Small green salad with
Snack: ½ cup humus with carrots, vinaigrette dressing
celery and jicima 1 cup green tea

Dinner: Broiled salmon Snack: 1 string cheese

Asparagus
Roasted fingerling potatoes Dinner: Pasta (brown rice pasta):
Spinach salad. • with 1-2 Tbs of pesto or
olive tapenade
Dessert: 1 ginger gluten free cookie • or grated zucchini,
brocolini, broccoli
sprouts, peppers,
arugula.
• or pine nuts, 1 Tbs of
parmesan cheese
• ½ cup of cooked shrimp
Dessert: Strawberries
 Tip!
Track how you’re feeling on your new diet. Now
that you’re a MyLifeStages member, you can start
a food journal on MyLifeStages.org.

Day 4 Day 5 Day 6

Breakfast: Omelet with parmesan and Breakfast: ¼ cup of blueberries, Breakfast: 2 eggs
spinach raspberries, strawberries 1 gluten free pancake or
½ grapefruit 1 cup Greek yoghurt waffle
1 cup green tea 2 Tbs of ground seeds
1 cup green tea Snack: ¼ cup walnuts
Snack: ¼ cup walnuts Lunch: Tuna salad – tuna with
Snack: ¼ cup of almonds 2 tsp of mayo, chopped
Lunch: Gluten free wrap: celery, green onions and
• Gluten free wrap with Lunch: Gluten free sandwich: lettuce
hummus, lettuce, sliced • Gluten free bread with 1 apple
turkey and sliced carrots peanut/almond and jam
• or spread with pesto, (without sugar) Snack: 1 string cheese
lettuce, cheddar cheese, • or chicken or turkey with
pine nuts. mayo, lettuce, cheese and Dinner: 1 small fillet mignon
• or beans, avocado, tomato Salad (see ideas below)
lettuce, tomato • or egg salad – 2 eggs with Asparagus
2 tsp of mayo, salt and 1 small roasted/baked
Snack: 1 apple pepper potato
1 cup Greek yoghurt • or smoked salmon with Dessert: Berry cobbler using gluten
capers, 1 tsp of mayo,
free granola
Dinner: Stir fry veggies with chicken lettuce and avocado
Brown rice
Snack: 1 peach
Dessert: Baked apples or pears
• cored with cinnamon stick
1 cup Greek yoghurt Day 7
• or 1 tsp cinnamon and Dinner: Sushi with tamari sauce –
agave gluten free
Breakfast: 1 cup gluten free oatmeal
(see ideas on Day 2)
Dessert: ½ cup of frozen blueberries 1 cup green tea
or cherries – slightly thawed Snack: 1 pear
with 2 Tbs of coconut
cream Lunch: Chinese Chicken Salad
Snack: ½ cup cottage cheese with
fruit
Dinner: BBQ shrimp, chicken and
vegetables – asparagus,
green onions, zucchini,
eggplant, peppers, sliced
sweet potatoes
Dessert: 1 gluten-free cookie or
dark chocolate

Create a healthy and tasty salad

• Any variation of lettuce, (no iceberg) mixed greens, • Herbs: rosemary, basil.
arugula, romaine, butter, etc
• Roasted vegetables: cauliflower, sweet potatoes
• Tomatoes, carrots, cucumber, celery, avocado, artichoke
• Protein: eggs, chicken, fish, turkey, shrimp, tofu.
hearts, olives, cranberries, raisins, peppers, fruit,
pine-nuts, walnuts, almonds, cashews, pumpkin seeds, • ½ cup shredded Mozzarella or Parmesan,
sunflower seeds, finely sliced Swiss chard, kale, bok
• 8oz cottage cheese
choy, capers, onions, spring onions, garlic, chives