7 Day Gluten Free Meal Plan and Shopping List

OMG it’s finally heeeerrrreeeee!!!!!  Our collaboration with an amazing team of other bloggers on our healthy meal planning bundle, the 7 Day Clean Eating Meal Plan Recipes & Printable Shopping List! Gluten Free & Dairy Free.  Check gluten free meal plan below.

 

What does the Meal Plan Bundle Include? A carefully curated library of 1000+ simple, nutritious, whole food recipes, beautifully formatted in 12 digital cookbooks an easy-to-use index for every single recipe, to help you sort by food allergy, eating style, quick meals, cooking method, and more 29 unique made-for-you meals plans complete with grocery lists and prep reminders (4-week dinner plans, school & work lunch plans, breakfast rotations, party plans, and more!)

Your search for gluten free meal plans ends here. 

Meal planning printable for those who love paper & pen and creating their own custom plans. You can also make a gluten and dairy free meal plan pdf by printing the details at the start of the article. 

We also offer gluten free meal plan delivery in Tampa. 

 

 

7-day Clean Eating Meal Plan

 

&

Printable Shopping List

Order your meal prep containers!!

Let’s get into the details of gluten and dairy free meal plan. 

The Eat-Clean and gluten free meal planning principles are:

• Eat six small meals a day.
• Eat breakfast every day, within an hour of getting up.
• Eat lean protein and complex carbohydrates at every meal.
• Have two or three servings of healthy fats every day.
• Get fiber, vitamins, nutrients, and enzymes from fresh fruits and vegetables.
• Control your portions.
• Drink 2 to 3 liters of water (about 13 8-ounce cups) every day. I like club soda:)

The foods to avoid:

• Processed foods
• Sugar
• White Flour
• Dairy-I use coconut milk or almond milk as a replacement
• Processed Meats-Lunch Meats & Hotdogs-these are filled with sodium nitrates and nitrates
• Gluten
• Wheat
• Artificial sweeteners-sucralose, aspartame, splenda, sweet & low
• Soda & Diet Soda-try club soda with lime or lemon
• Juice-it’s full of sugar and added calories
• Alcohol
• Foods with chemical additives like food dyes
• Foods with preservatives
• Artificial foods, such as processed cheese-this isn’t really even considered food so you shouldn’t eat it…
• Saturated fats and trans fats
• Anti-foods — calorie-dense foods with no nutritional value-i.e., twinkies, Hoohs, Doritos, hotdogs, mountain dew…

 

  Day 1 of Gluten Free Diet Meal Plan

Start your day with 2 cups of warm water and a pinch of Himalayan salt (it’s pink)-30 minutes before breakfast

Breakfast

Mini Paleo Egg Omelet’s (3) Mix 2-3 Eggs & 5 Egg Whites scrambled together with baby spinach or chopped collard greens,

chopped low sodium ham or uncured bacon,

chopped red & green peppers,

chopped mushrooms & chopped red onion.

Baked in greased muffin tin at 350 degrees for 20-30 minutes

Save remaining muffins for breakfast later this week. -Or- 1 green Apple with 15-20 raw almonds

Lunch

Avocado Chicken Salad ¼- ½ Avocado,

sliced 4 oz. grilled chicken 1 cup mixed greens or romaine lettuce Tomato,

shredded carrots, sprouts,

jicama, cucumbers,

onions 2 tbsp. olive oil & balsamic vinegar

Snack

1 slice Ezekiel toast with 1 tbsp.

peanut or almond butter (Ezekeil is not gluten free, so avoid it if you are going gluten free)

½ banana

  Dinner- Mini Gluten Free Meat Loaf Muffins

 

2 muffins per serving Ingredients:

1 1/2 lb grass fed beef

2 tablespoons organic ketchup

1 tablespoon Dijon mustard

1/2 teaspoon sea salt

1/4 teaspoon pepper

1 small onion, finely chopped (1/3 cup)

1 egg

1. Heat oven to 350°F.

In large bowl, combine all meat loaf ingredients.

Grease 8 muffins tins and divide meatloaf mixture into each one.

2. Bake uncovered 1 hour to 1 hour 15 minutes or until thermometer inserted in center of loaves reads 160°F.

Drain.

Serve with 2 cups steamed mixed vegetables 1/2 baked sweet potato

Day 2 of Gluten Free Weekly Meal Plan

You must have noticed that you can do gluten free meal plan on a budget.

Start your day with 2 cups of warm water and a pinch of Himalayan salt (it’s pink)-30 minutes before breakfast

Breakfast

Mini Paleo Egg Omelet’s  (3) -OR- 2 boiled eggs -OR- 1 slice of Ezekiel toast & 1 tbsp. peanut butter and ½ banana  

Lunch

dinner leftovers from last night

Gluten Free Meatloaf Muffins (2) 1/2 cup Quinoa OR 6 oz sweet potato OR ½ cup black beans

1 cup mixed steamed veggies (or choice)  

Snack

1 whole Green Apple or Banana

1 tbsp. peanut or raw almond butter  

Dinner

Turkey Burgers (make an extra serving for lunch tomorrow) or you can have 2 meatloaf muffins 4 oz.

Turkey Burgers

1 1/2 lb. ground turkey

1/4 cup finely diced onion

2 egg whites,

lightly beaten 1/4 cup chopped fresh parsley

1 clove garlic, peeled and minced

1 teaspoon salt

1/4 teaspoon ground black pepper

Directions:

1. In a large bowl, mix ground turkey, breadcrumbs, onion, egg whites, parsley, garlic, salt, and pepper. Form into 6 patties.

2. Cook the patties in a medium skillet over medium heat, turning once, to an internal temperature of 180 degrees F (85 degrees C).

Serve with 1-1.5 cups of steamed vegetables 1/2 cup Quinoa OR 6 oz sweet potato OR ½ cup black beans  

Day 3 of Gluten-Free Weekly Meal Plan

Start your day with 2 cups of warm water and a pinch of Himalayan salt (it’s pink)-30 minutes before breakfast  

Breakfast

Green Egg Scramble 2 eggs & 2 egg whites 1 cup spinach or collard greens ½ cup black beans 1-2 tbsp Salsa -OR- 1 slice Ezekiel toast with 1 tbsp peanut butter and ½ banana

Lunch

LEFTOVER DINNER FROM LAST NIGHT

4 oz. Turkey Burger or 2 meatloaf muffins

1-1.5 cups of steamed vegetables

4 oz of baked sweet potato or ½ cup pinto beans  

Snack

2 boiled eggs with a green apple  

Dinner

White Bean Chicken Chili Serves 6-8 (1 Cup Serving) •

1 tablespoons olive oil •

1 medium onion, finely chopped

•1 (4 ounce) can chopped green chiles, drained •

2 teaspoons ground cumin •

2 (16 ounce) cans Great Northern Beans •

1 (14.5 ounce) can chicken broth •

1½ cups finely chopped cooked chicken breast •Salsa (optional)

Instructions

1.In large skillet, cook onion in oil for 4 minutes or until transparent. Add chiles, and cumin; cook and stir for 2 minutes. Add beans and chicken broth; bring to a boil. Reduce heat; simmer for 10 minutes or until thickened. Add chicken; cook until hot.

2.Garnish with salsa, if desired.  

Day 4 of 7-Day Gluten Free Meal Plan

Start your day with 2 cups of warm water and a pinch of Himalayan salt (it’s pink)-30 minutes before breakfast

Breakfast

Mini Egg Omelet’s  (3)   -Or- 1 green Apple with 15-20 raw almonds  

Lunch

DINNER FROM THE NIGHT BEFORE

White Chicken Chili Serve with mixed green salad topped with 2 hard-boiled egg whites & 2 tsp olive oil & balsamic vinegar.  

Dinner 

5 oz.-Citrus Marinated Flank Steak

Ingredients

• •The juice of 1 orange
• The juice of 2 limes
• ¼ cup extra virgin olive oil
• 2 garlic cloves, roughly chopped
• 1 tablespoon chipotle chili powder
• 3 tablespoons chopped cilantro
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 2 pound flank steak

Instructions

1. With a small, sharp paring knife score the steak on both sides.

2. Combine the orange juice, lime juice, olive oil, garlic, chili powder, cumin and salt in the bowl of a food processor or blender; puree until smooth. Place the steak in a large, resealable plastic bag and pour the marinade over it. Press out the air, seal the bag and marinate at room temperature for at least 2 hours.

3. Prepare the coals on the grill until they are glowing red with a white ash around them. Drain and discard the marinade and place the steak 4 inches over the coals; sear quickly, about 3 to 4 minutes on each side.

4. Move the steak away from the direct heat, cover the grill and continue to cook until the internal temperature reaches 135 F, about 7 to 10 minutes longer. Remove the steak from the grill and allow to rest for 10 minutes before slicing and serving. Serve with: 1-1.5 cups of steamed vegetables 1 cup mixed green salad (with sliced tomatoes, cucumbers, red onion)

Day 5 of Beginner Gluten Free Meal Plan

Start your day with 2 cups of warm water and a pinch of Himalayan salt (it’s pink)-30 minutes before breakfast

Breakfast

Green Egg Scramble 2 eggs & 2 egg whites

1 cup spinach or collard greens

½ cup black beans

1-2 tbsp Salsa   OR 2 boiled eggs & apple  

Lunch-

4 oz. grilled chicken or two mini meatloaves or 4 oz. turkey burger or 4 oz. flank steak

1 cup broccoli Mixed green salad (with sliced tomatoes, cucumbers, red onions)

1 tbsp. olive oil & balsamic vinegar  

Snack

1 rice cake

1 tbsp. Peanut Butter

¼ banana sliced and ½ tsp honey  

Dinner

Citrus Flank Steak or Grilled Chicken with Sweet Potatoes and Asparagus 4-5 oz.

Citrus Flank Steak or 4-5 oz. grilled chicken (Seasoned with seasoning of choice)

Roasted Asparagus (drizzle with 1 tbsp. olive oil and bake for 15 minutes at 350)

1 cup baked sweet potatoes  

Day 6 of Cheap Gluten Free Meal Plan

Start your day with 2 cups of warm water and a pinch of Himalayan salt (it’s pink)-30 minutes before breakfast

Breakfast

Mini Egg Omelet’s (3)   OR 1 rice cake with 1 tbsp almond or peanut butter and ¼ banana sliced and a drizzle of ½ tsp honey  

Lunch-Dinner from the night before!

Flank Steak or Grilled chicken with Sweet Potatoes and Asparagus  

Snack

2 Hard Boiled Eggs 1 green apple  

Dinner-

Rosemary & Caper Wild Caught Salmon

Ingredients 4 (6-ounce) wild caught salmon fillets

1/4 cup extra-virgin olive oil

1/2 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

1 tablespoon minced fresh rosemary leaves

8 lemon slices (about 2 lemons)

1/4 cup lemon juice (about 1 lemon)

1/2 cup Marsala wine (or white wine)

4 teaspoons capers

4 pieces of aluminum foil

Directions

Brush top and bottom of salmon fillets with olive oil and season with salt, pepper, and rosemary.

Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal.

Top each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine, and 1 teaspoon of capers.

Wrap up salmon tightly in the foil packets.

Place a grill pan over medium-high heat or preheat a gas or charcoal grill.

Place the foil packets on the hot grill and cook for 10 minutes for a 1-inch-thick piece of salmon.

Serve in the foil packets. Serve with 10 Roasted Asparagus Spears 1 cup Baked Sweet Potatoes  

Day 7

Start your day with 2 cups of warm water and a pinch of Himalayan salt (it’s pink)-30 minutes before breakfast

Breakfast

2 hard boiled eggs

1 green apple sliced

Lunch

DINNER FROM THE NIGHT BEFORE!

Rosemary & Caper

wild Caught Salmon Serve over mixed green salad

Snack

Hummus 1 to 2 Cups

Cut Raw veggies  

Dinner

Old Bay Roasted Shrimp (makes 2 servings)

1lb. (12 to 15-count) wild caught shrimp

1 tablespoon good olive oil

1 tbsp Old Bay Seasoning

Directions

Preheat the oven to 400 degrees F.

Peel and devein the shrimp, leaving the tails on.

Place them on a sheet pan with the olive oil, & old bay and spread them in 1 layer.

Roast for 8 to10 minutes, just until pink and firm and cooked through.

Set aside to cool. Serve with 2 cups steamed mixed vegetables ½ baked sweet potato

I hope you have enjoyed our gluten free dairy free meal plan. You can also use this gluten free meal plan for weight loss. 

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This meal plan gluten free was last updated on December 01, 2022.