# 7-Day Gluten-Free Meal Plan

A balanced, gluten‑free menu doesn’t have to be bland or complicated. This plan focuses on whole foods, easy prep, and a macronutrient split that supports most active adults (≈45 % carbs, 30 % protein, 25 % fat). Each day totals roughly **1,800–2,100 kcal**, which you can adjust up or down by adding or trimming portions.

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## Day 1

| Meal | Dish | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Greek yogurt parfait (200 g plain Greek yogurt, ½ cup mixed berries, 2 Tbsp gluten‑free granola, 1 Tbsp chia seeds) | 320 | 22 | 35 | 9 |
| **Lunch** | Quinoa & chickpea salad (1 cup cooked quinoa, ½ cup chickpeas, 1 cup mixed greens, ¼ avocado, 2 Tbsp olive‑oil lemon dressing) | 460 | 16 | 55 | 18 |
| **Snack** | Apple slices with 2 Tbsp almond butter | 210 | 5 | 22 | 12 |
| **Dinner** | Pan‑seared salmon (150 g) with roasted sweet potatoes (200 g) and steamed broccoli (1 cup) | 560 | 38 | 45 | 22 |
| **Total** |  | **1,550** | **81** | **157** | **61** |

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## Day 2

| Meal | Dish | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Scrambled eggs (2 whole + 2 egg whites) with spinach, feta (30 g) and 1 slice gluten‑free toast | 340 | 28 | 30 | 13 |
| **Lunch** | Turkey lettuce wraps (100 g sliced turkey, lettuce leaves, shredded carrots, 2 Tbsp hummus) + side of quinoa tabbouleh (½ cup) | 380 | 30 | 38 | 12 |
| **Snack** | Cottage cheese (½ cup) with pineapple chunks (½ cup) | 150 | 14 | 18 | 3 |
| **Dinner** | Beef stir‑fry (120 g lean beef, bell peppers, snap peas, tamari sauce) over cauliflower rice (1½ cups) | 540 | 35 | 30 | 22 |
| **Total** |  | **1,410** | **107** | **116** | **50** |

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## Day 3

| Meal | Dish | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Overnight oats (½ cup gluten‑free rolled oats, ¾ cup almond milk, 1 Tbsp peanut butter, 1 Tbsp maple syrup, ½ banana) | 380 | 12 | 55 | 14 |
| **Lunch** | Grilled chicken breast (150 g) over mixed greens, cherry tomatoes, cucumber, ¼ avocado, balsamic vinaigrette | 410 | 38 | 12 | 22 |
| **Snack** | Handful of mixed nuts (30 g) | 180 | 5 | 6 | 16 |
| **Dinner** | Shrimp & vegetable kebabs (150 g shrimp, zucchini, bell pepper, onion) with ½ cup brown rice | 470 | 32 | 55 | 10 |
| **Total** |  | **1,440** | **87** | **128** | **62** |

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## Day 4

| Meal | Dish | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Smoothie bowl (1 scoop whey protein, 1 cup frozen berries, ½ cup oat milk, 1 Tbsp flaxseed, topped with 2 Tbsp gluten‑free granola) | 350 | 28 | 45 | 9 |
| **Lunch** | Lentil soup (1½ cups) with a side salad (mixed greens, 1 Tbsp olive oil) | 380 | 20 | 55 | 12 |
| **Snack** | Rice cakes (2) with 2 Tbsp avocado mash | 150 | 3 | 24 | 6 |
| **Dinner** | Baked cod (150 g) with lemon‑herb quinoa (¾ cup) and roasted asparagus (1 cup) | 520 | 35 | 50 | 14 |
| **Total** |  | **1,400** | **86** | **174** | **41** |

---

## Day 5

| Meal | Dish | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Chia pudding (3 Tbsp chia, ¾ cup coconut milk, 1 Tbsp honey, topped with kiwi) | 300 | 6 | 35 | 15 |
| **Lunch** | Tuna salad (1 can tuna in water, 1 Tbsp mayo, celery, pickles) served over mixed greens with quinoa crackers (30 g) | 380 | 32 | 30 | 16 |
| **Snack** | Greek yogurt (150 g) with 1 Tbsp pumpkin seeds | 180 | 15 | 10 | 9 |
| **Dinner** | Turkey meatballs (150 g) in marinara sauce with gluten‑free spaghetti (1 cup) and side of sautéed kale | 560 | 38 | 65 | 14 |
| **Total** |  | **1,420** | **91** | **140** | **54** |

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## Day 6

| Meal | Dish | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Omelette (3 eggs, mushrooms, bell pepper, 30 g goat cheese) + ½ grapefruit | 350 | 24 | 22 | 18 |
| **Lunch** | Grilled halloumi (80 g) salad with quinoa (½ cup), arugula, roasted beet, walnuts (1 Tbsp), lemon dressing | 440 | 18 | 45 | 22 |
| **Snack** | Carrot sticks (1 cup) with 3 Tbsp hummus | 150 | 5 | 18 | 7 |
| **Dinner** | Pork tenderloin (150 g) with apple‑cabbage slaw and mashed cauliflower (1 cup) | 540 | 38 | 30 | 22 |
| **Total** |  | **1,480** | **85** | **115** | **69** |

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## Day 7

| Meal | Dish | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|--------|
| **Breakfast** | Buckwheat pancakes (2 medium) with 2 Tbsp almond butter and fresh berries | 380 | 12 | 45 | 16 |
| **Lunch** | Salmon salad bowl (canned wild salmon 100 g, mixed greens, quinoa ½ cup, cucumber, olives, dill yogurt dressing) | 420 | 30 | 35 | 18 |
| **Snack** | Protein bar (gluten‑free, 200 kcal) | 200 | 20 | 22 | 6 |
| **Dinner** | Chicken curry (150 g chicken breast, coconut milk, curry paste, veggies) served over basmati rice (¾ cup) | 560 | 35 | 60 | 18 |
| **Total** |  | **1,560** | **97** | **162** | **58** |

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## Grocery List

### Produce
- Mixed berries (≈4 cups)
- Bananas (3)
- Apples (4)
- Pineapple chunks (1 cup)
- Kiwi (2)
- Grapefruit (1)
- Avocado (3)
- Spinach (1 bag)
- Mixed greens (2 bags)
- Arugula (1 bag)
- Broccoli (2 heads)
- Asparagus (1 bunch)
- Zucchini (3)
- Bell peppers (5)
- Carrots (1 kg)
- Celery (1 stalk)
- Cucumber (2)
- Cherry tomatoes (2 pints)
- Sweet potatoes (4 medium)
- White potatoes (2)
- Cauliflower (1 head)
- Kale (1 bunch)
- Beet (2)
- Onion, garlic
- Fresh herbs (dill, parsley, cilantro)

### Protein
- Greek yogurt (plain, 2 kg)
- Cottage cheese (500 g)
- Eggs (2 dozen)
- Egg whites (carton)
- Chicken breast (≈1 kg)
- Lean beef strips (300 g)
- Ground turkey or turkey breast (300 g)
- Salmon fillets (2 × 150 g) + canned wild salmon (2 cans)
- Cod fillet (150 g)
- Shrimp (150 g)
- Pork tenderloin (150 g)
- Tuna in water (2 cans)
- Halloumi (80 g)
- Goat cheese (30 g)
- Feta (30 g)
- Whey protein powder (plain)
- Gluten‑free protein bar (2)

### Grains & Legumes
- Gluten‑free rolled oats (500 g)
- Quinoa (≈1 kg)
- Brown rice (500 g)
- Basmati rice (500 g)
- Gluten‑free spaghetti (1 package)
- Gluten‑free granola (1 bag)
- Gluten‑free crackers or rice cakes (1 pack)
- Gluten‑free pancake mix or buckwheat flour (1 pack)
- Chickpeas (1 can)
- Lentils (dry, 500 g)

### Nuts & Seeds
- Almond butter (1 jar)
- Mixed nuts (200 g)
- Pumpkin seeds (1 small bag)
- Flaxseed (ground, 1 bag)
- Chia seeds (1 bag)

### Dairy & Alternatives
- Almond milk (1 L)
- Coconut milk (1 can)
- Olive oil (extra‑virgin)
- Balsamic vinegar
- Tamari (gluten‑free soy sauce)
- Hummus (1 container)

### Condiments & Spices
- Lemon, lime
- Maple syrup / honey
- Peanut butter
- Curry paste
- Marinara sauce (gluten‑free)
- Salt, pepper, paprika, cumin, curry powder, dried herbs

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## Tips for Success

1. **Prep in Batches**: Cook a large pot of quinoa and brown rice on Sunday; store in the fridge for quick lunches and dinners.
2. **Portion Control**: Use a kitchen scale or measuring cups for protein portions (≈150 g) to keep macros on track.
3. **Swap Freely**: If you’re vegetarian, replace animal protein with tempeh, tofu, or extra legumes—adjust calories accordingly.
4. **Snack Smart**: Keep pre‑portioned nuts or fruit in the fridge/freezer to avoid mindless grazing.
5. **Stay Hydrated**: Aim for 2–3 L of water daily; herbal teas count toward this total.
6. **Read Labels**: Even “gluten‑free” processed foods can contain hidden sugars or unhealthy fats. Choose whole‑food‑based options when possible.
7. **Listen to Your Body**: If you’re hungry, add an extra veg‑rich side or a small protein boost; if you’re full, reduce the carb portion slightly. Adjust total calories to match your activity level and goals.