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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.

7 Day Clean Eating Meal Plan with Printable Shopping List! Gluten Free & Dairy Free!

7 Day Clean Eating Meal Plan with Printable Shopping List! Gluten Free & Dairy Free!

Try to buy everything organic if available!

Ingredients

  • 2-3 avocados
  • Hummus
  • 2 roma tomatoes
  • Extra Virgin Olive Oil
  • Mixed greens or romaine
  • Honey-raw & local is best
  • Brussel Sprouts
  • Organic Peanut Butter
  • 1 red & green bell pepper
  • Organic Almond butter
  • bag of baby carrots
  • Pink Himalayin Sea Salt
  • chopped collard greens
  • Stevia Packets or drops
  • 1 lb sweet potatoes
  • Salsa
  • 1 bag baby spinach
  • Balsamic vinegar
  • Asparagus
  • Garlic
  • Grade B maple syrup, optional
  • Celery
  • 2 Red onion
  • 2 white onion
  • 3-4 lemons
  • 2 dozen Organic brown eggs
  • Mushrooms
  • Egg Whites
  • Strawberries, Blueberries or raspberries
  • 3 bananas
  • 1 bag of green apples
  • Cucumbers
  • Ezekiel bread or English muffins
  • frozen spinach or asparagus
  • Plain Rice Cakes
  • Quinoa
  • Rosemary
  • Capers
  • Cinnamon
  • Black Pepper
  • Chili Powder
  • Cumin
  • 1 can green chilis
  • Basil, Parsley
  • Uncured bacon or ham
  • Dijon mustard
  • Organic ketchup
  • Chicken Broth
  • Marsala Wine
  • Raw Almonds
  • Vanilla Extract
  • 2 cans of black beans
  • 2 cans white northern beans
  • Unsweetened Almond Milk
  • 4 lbs of organic boneless chicken breasts
  • 1 1/2 lb. grass fed beef
  • 1-2 lbs. of ground white meat turkey
  • 1 lb. of flank steak
  • 1 lb. of wild caught salmon
  • 1 lb. shrimp, peeled & de-veined

Instructions

  1. Drink at least 70 oz. of water per day!!!!
Nutrition Information:
Serving Size: 1 grams
Amount Per Serving: Unsaturated Fat: 0g

7 DAY CLEAN EATING MEAL PLAN WITH RECIPESClean Eating Meal Plan  

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. 

 

Clean Eating Meal Plan

 

Clean Eating Meal Plan

Clean Eating Meal Plan

Clean Eating Meal Plan

Clean Eating Meal Plan with Printable Shopping List

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

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)

White Chicken Chili

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

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)

Barefoot Contessa's Roasted Shrimp Cocktail

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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Rhiannon After

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

 

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23 Comments

  1. Since I don’t like fish or shrimp are there any alternatives to those meals? Chicken perhaps?

  2. Genuinely, I thank you for such a simple clean eating meal plan – I can hardly ever find ones that are so easy to follow and that utilize leftovers (my favorite part!)

  3. Love this! I’m allergic to dairy, eggs, and tree nuts, so this is a great resource to do some efficient meal planning. Thanks for the tips!

  4. Hi there! I made your white bean chicken chili last night and mine doesn’t look creamy like yours does and I followed the recipe. I’m wondering if I wasn’t supposed to drain the canned beans? Thanks!

  5. How many people will this shopping list and menu cover? looks so yummy but i dont want to over or under purchase.

  6. Hey, you are missing the amount of bread crumbs to add in on the turkey burgers. It is not listed as an ingredient, but is in the directions. I just guessed, but you may want to add it in.

  7. Thank you very much for sharing these recipes. My husband is always trying new flank stead recipes and I came across this one and we absolutley loved it! A+. My kids even ate their whole plate. Thanks again and keep up the great work!

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