If you're just starting out on a gluten-free diet, you may feel limited in what it is you are able to eat. There are lots of good, healthy and delicious choices available to you, though, that you can easily work into your diet with a little planning. Try this gluten-free menu plan for the next week to see just how easy it is to live gluten-free. If you need help downloading the printable, check out these helpul tips.
Day One
Breakfast
Start your day off with some protein for long-lasting energy:
- 1/2 cup cottage cheese
- One whole banana
- 1 slice gluten-free bread with butter
- Coffee or tea
Morning Snack
- 1 apple
- Small handful of almonds
Lunch
Make yourself a pocket sandwich with:
- One gluten-free pita bread pocket
- 1/2 tomato, sliced
- Handful of salad greens
- Your choice of gluten-free deli meat
Afternoon Snack
- String cheese
- 5 gluten-free crackers
Dinner
- Gluten-free chicken pot pie
- Side salad with field greens, peppers, tomatoes, cucumbers, walnuts and gluten-free dressing
Dessert
- Small bowl of vanilla ice cream
Day Two
Breakfast
Start cooking your breakfast the day before:
- Add 1/4 scoop of gluten-free steel cut oats, 3/4 cup of milk and a handful of dried blueberries to a heat safe bowl.
- Set the bowl in a slow-cooker and fill the cooker with water around the bowl to just below its rim.
- Set the cooker to low and go to bed.
- Wake up in the morning to a hot bowl of steel cut oatmeal
Morning Snack
- Bunch of grapes
Lunch
- Gluten-free hot dog
- Gluten-free bun
- Orange
Afternoon Snack
Dinner
- Gluten-free meatloaf
- Oven-roasted asparagus
- Boiled new potatoes
Day Three
Breakfast
Make yourself an omelet with:
- Two eggs
- Diced onion
- Diced peppers
- Handful of spinach
- Shredded cheese
Morning Snack
- 10 cashews
- Cup of blueberries
Lunch
Make yourself a large salad with:
- Field greens
- Grape tomatoes
- Banana peppers
- Sugar snap peas
- Cucumber
- Chicken
- Gluten-free dressing
Afternoon Snack
- Celery sticks and carrots
- Hummus
Dinner
Create a lasagna by layering Gluten-free lasagna noodles with:
- ricotta
- Spinach
- Eggplant
- Mozzarella
Top the lasagna with tomato sauce and bake at 350 degrees for 45 minutes, or until lightly brown and bubbling.
Dessert
Day Four
Breakfast
Two slices of toast made with gluten free bread and topped with:
- Two tablespoons peanut butter
- One sliced banana
Morning Snack
- 1/2 cup of Greek yogurt with fresh strawberries
Lunch
- Treat yourself to a gluten-free frozen pizza
Afternoon Snack
- Slice of gluten-free coffee cake
Dinner
- Serve some almond breaded chicken tenders
- Sweet potato fries
Day Five
Breakfast
Start your day with a bowl of cold cereal like Gluten-free Rice Chex, along with:
- 1/2 cup sliced strawberries
- 1/2 cup milk
Morning Snack
- Whole grapefruit
Lunch
Make yourself a sandwich with:
- Gluten-free bread
- Your choice of gluten-free cold cuts
- Sliced cheese
- Pickles
- Tomatoes
Afternoon Snack
- 1 cup gluten-free popcorn
Dinner
Make a large stir-fry. Heat some sesame oil in a stir fry pan and add bite-sized pieces of:
- Snow peas
- Mushrooms
- Scallions
- Ginger
- Beef
Cook over high heat, stirring constantly until the beef is done and the vegetables soft. Top with Gluten-free soy sauce and serve bedded on some rice.
Day Six
Breakfast
Make yourself a smoothie for breakfast with:
- 1/2 cup Greek yogurt
- 1/2 cup frozen strawberries
- 1/2 frozen banana
- 1 cup orange juice
Morning Snack
- One slice of gluten-free bread toasted and spread with cashew butter
Lunch
- Grilled cheese sandwich made with coconut flour flat bread and your choice of fillings
Afternoon Snack
- One chocolate cherry bar
Dinner
Treat yourself to broiled pork chops smothered in crumbled blue cheese. Salt and pepper the chops to taste and place under the broiler for 10 minutes. Turn, top each one with one tablespoon of blue cheese and return to the broiler for five additional minutes. Serve with:
- Sauteed green beans
- Baked potato
Day Seven
Breakfast
Start your day with:
- Two poached eggs served on gluten-free toast
- One orange
Morning Snack
- A mixture of dried fruits and nuts
Lunch
Make yourself a large Cobb salad with:
- Lettuce
- Tomato
- Hardboiled egg
- Bacon
- Avocado
- Green onions
Afternoon Snack
- Plate of fruit salad
Dinner
- Finish off your day with a bowl of beef stew
Bring Some Variety to Your Days
As you can see, there is a wide assortment of foods you can eat on a gluten-free diet. Use this menu plan as a jumping off point to a diet that looks and tastes the way you want it to. With just a little bit of time, you'll find that eating gluten-free is nearly as easy as eating a regular diet.
