Sample 7-Day Gluten Free Meal Plan

If you’re transitioning into the gluten free diet for the first time, you may be at a loss for where to start. The gluten free diet is not inherently complicated, but you will need to get used to avoiding certain foods and ingredients. While you may be a bit apprehensive about the switch, remember that going gluten free doesn’t mean missing out. We’re here to help make the transition as easy as possible.

To get started with the gluten free diet the first time around, it’s easiest to begin with a prepared meal plan. Knowing exactly what to eat for each meal can reduce the stress of trying to find a gluten free recipe to prepare when you are hungry.

Below you’ll find seven days’ worth of simple, gluten free recipes along with approximate calorie info to help you get started on the gluten free diet. Each day, you’ll find a simple meal you can prepare without needing a recipe as well as suggestions for healthy gluten free snacks.

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Day 1

Breakfast:

• 2 eggs scrambled with diced tomatoes
• 1 medium apple, sliced
• 1 slice Schär Artisan Baker Multigrain Bread, toasted
• 1 tablespoon peanut butter

Nutrition: 530 calories, 20.5g fat, 20g protein, 73g carbs, 11.5g fiber

Lunch:

• 1 ½ cups chopped romaine lettuce
• ½ cup tuna salad
• 1 medium apple with 1 tbsp. peanut butter

Nutrition: 375 calories, 18g fat, 21g protein, 37g carbs, 6.5g fiber

Dinner:

• 6 ounces grilled chicken breast
• 1 cup steamed broccoli and carrots
• ½ cup steamed brown rice

Nutrition: 600 calories, 10g fat, 45g protein, 80g carbs, 6g fiber

Snacks: Fresh fruit, Schär Cocoa Wafers

Day 2

Breakfast:

• ¾ cup plain Greek yogurt, nonfat
• ½ cup sliced strawberries
• 1 slice Schär Artisan Baker Multigrain Bread, toasted
• 1 tablespoon butter

Nutrition: 400 calories, 14g fat, 21g protein, 50g carbs, 6.5.g fiber

Lunch:

• Grilled cheese with 2 slices cheddar and Schär Artisan Baker Multigrain Bread
• ½ cup tomato soup

Nutrition: 660 calories, 23g fat, 22g protein, 94g carbs, 11.5g fiber

Dinner:

• 6 ounces grilled salmon
• 1 cup Schär Gluten Free Pasta
• ½ cup steamed broccoli
• ¼ cup alfredo sauce

Nutrition: 670 calories, 25g fat, 57g protein, 57g carbs, 2g fiber

Snacks: Fresh fruit, Schär Honeygrams

Day 3

Breakfast:

Smoothie made with 1 cup unsweetened almond milk, ½ cup plain nonfat Greek yogurt, ½ frozen banana, ½ cup sliced strawberries, 1 tablespoon peanut butter.

Nutrition: 270 calories, 12g fat, 17.5g protein, 29g carbs, 5g fiber

Lunch:

• Brown rice wrap
• 2 slices smoked turkey
• 1 slice cheddar cheese
• Sliced tomato, onion, and lettuce
• 1 medium apple, sliced

Nutrition: 415 calories, 16g fat, 20g protein, 55g carbs, 7g fiber

Dinner:

• 6 ounces roasted chicken breast
• 1 medium baked potato
• 1 tablespoon butter
• 1 cup steamed broccoli and carrots

Nutrition: 485 calories, 19g fat, 42g protein, 38g carbs, 5.5g fiber

Snacks: Fresh fruit, Schär Ladyfingers

Day 4

Breakfast:

• 2 large eggs, fried or scrambled
• 2 slices turkey bacon
• 1 slice Schär Artisan Baker Multigrain Bread, toasted
• 1 tablespoon peanut butter

Nutrition: 460 calories, 21g fat, 25.5g protein, 42g carbs, 6g fiber

Lunch:

• 1 cup chicken, rice, and vegetable soup
• 1 slice Schär Artisan Baker Multigrain Bread
• 1 tablespoon butter
• 1 medium apple, sliced

Nutrition: 485 calories, 15.5g fat, 10g protein, 81g carbs, 11g fiber

Dinner:

• 5 ounces beef sirloin, grilled
• 1 cup steamed broccoli and carrots
• ½ cup steamed brown rice

Nutrition: 400 calories, 12.5g fat, 47g protein, 23.5g carbs, 4g fiber

Snacks: Fresh fruit, Schär Gluten Free Crackers, nonfat Greek yogurt

Day 5

Breakfast:

• ¾ cup plain Greek yogurt, nonfat
• ½ cup fresh raspberries
• 1 slice Schär Artisan Baker Multigrain Bread, toasted
• 1 tablespoon butter

Nutrition: 400 calories, 14g fat, 21g protein, 52g carbs, 9g fiber

Lunch:

• 1 ½ cups chopped romaine lettuce
• 1 cup chicken salad
• 1 medium apple
• 1 tablespoon peanut butter

Nutrition: 500 calories, 33.5g fat, 21g protein, 37g carbs, 7g fiber

Dinner:

• 6 ounces grilled chicken, sliced
• 1 cup Schär Gluten Free Pasta
• ½ cup steamed broccoli
• ¼ cup pesto sauce

Nutrition: 650 calories, 32g fat, 48g protein, 47g carbs, 3g fiber

Snacks: Fresh fruit, Schär Chocolate Honeygrams

Day 6

Breakfast:

• 2 eggs scrambled with diced tomatoes
• 1 medium apple, sliced
• 1 slice Schär Artisan Baker Multigrain Bread, toasted
• 1 tablespoon peanut butter

Nutrition: 530 calories, 20.5g fat, 20g protein, 73g carbs, 11.5g fiber

Lunch:

• Sandwich made with 2 slices Schär Artisan Baker Multigrain bread, 2 slices deli ham, 1 slice cheddar cheese
• ½ cup tomato soup

Nutrition: 640 calories, 19g fat, 24g protein, 95g carbs, 12g fiber

Dinner:

• 6 ounces grilled salmon
• 1 cup steamed broccoli and carrots
• ½ cup steamed brown rice

Nutrition: 765 calories, 23.5g fat, 55g protein, 80g carbs, 6g fiber

Snacks: Fresh fruit, Schär Chocolate Honeygrams

Day 7

Breakfast:

Smoothie made with 1 cup unsweetened almond milk, ½ cup plain nonfat Greek yogurt, ½ frozen banana, ½ cup fresh blueberries, 1 tablespoon peanut butter.

Nutrition: 290 calories, 12g fat, 18g protein, 33.5g carbs, 5g fiber

Lunch:

• 1 cup Schär Gluten Free Pasta
• ½ cup steamed broccoli
• ¼ cup alfredo sauce
• 1 medium apple, sliced

Nutrition: 460 calories, 14g fat, 11g protein, 78g carbs, 7.5g fiber

Dinner:

• 2 corn tortillas with 6 ounces grilled chicken
• ½ cup shredded lettuce
• ¼ cup diced tomatoes
• ¼ cup shredded cheddar cheese
• 2 tablespoons sour cream
• ½ cup steamed brown rice

Nutrition: 550 calories, 21g fat, 49g protein, 41g carbs, 5g fiber

Snacks: Fresh fruit, Schär Gluten Free Crackers