Your 7-Day Gluten-Free Meal Plan
Updated: Nov. 28, 2023
Wondering what not to eat when gluten-free? We've got your back! These recipes give you a week full of gluten-free meals that are sure to leave you full and satisfied. Just be sure to double-check that the brands of packaged foods you are buying are certified gluten-free.
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Day 1 Breakfast: Berry Smoothie Bowl
I've always loved smoothies but sometimes I want to linger over breakfast instead of sipping it on the go. That's when I make this Jamba-inspired smoothie bowl. —Josh Carter, Birmingham, Alabama
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Day 1 Lunch: Asparagus Nicoise Salad
I’ve used my Nicoise as an appetizer or a main-dish salad, and it’s a winner every time I put it on the table. Here’s to a colorful, make-ahead salad! —Jan Meyer, St. Paul, Minnesota
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Day 1 Dinner: Slow Cooker Za'atar Chicken
It's hard to find a dinner that both my husband and kids will enjoy—and even harder to find one that's fast and easy. This is it! No matter how much I make of this dish, it's gone to the last bite. —Esther Erani, Brooklyn, New York
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Day 2 Breakfast: Curry Scramble
I have eggs every morning, and this is a delightful change from the classic scrambled egg meal. I like to add sliced peppers on top if I have them on hand. —Valerie Belley, St. Louis, Missouri
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Day 2 Lunch: Shrimp Avocado Salad
The delicious taste and smooth texture of avocados and the crisp shrimp salad create a heavenly combination. Serve it as a cool and satisfying lunch or a light, quick and easy dinner. —Teri Rasey, Cadillac, Michigan
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Day 2 Dinner: Mom's Roast Chicken
This is the best way to cook a whole chicken. It roasts up super juicy with crisp, golden skin. This chicken is simply seasoned, but packs in so much flavor. —James Schend, Dairy Freed
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Day 3 Breakfast: Veggie Omelet with Goat Cheese
My family eats a lot of vegetables so I'll set some aside at dinner to use in an omelet the next day. This cuts prep time in half! I like the versatility of this recipe because it can be made with whatever veggies and cheeses you have. —Lynne Keast, Monte Sereno, California
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Day 3 Lunch: Cool & Crunchy Chicken Salad
When the weather sizzles, get your chill on with a cool chicken salad. Mine uses grapes, pecans and celery for that signature crunch. —Sarah Smiley, Bangor, Maine
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Day 3 Dinner: Orange Pomegranate Salmon
A colorful, festive salmon dish makes an impressive addition to your holiday table—and it is as delicious as it is beautiful. What will no one guess? How easy it is to cook. I serve this with roasted baby potatoes and asparagus for a showstopping meal that is wonderful for special occasions. —Thomas Faglon, Somerset, New Jersey
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Day 4 Breakfast: Loaded Quinoa Breakfast Bowl
After I was diagnosed with multiple sclerosis in 2001, I embarked on a journey to improve my diet and live a healthier lifestyle. I began developing recipes that were not only deliciously satisfying but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario
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Day 4 Lunch: Romaine & Cherry Tomato Salad
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Day 4 Dinner: Slow Cooker Jerked Short Ribs
Sweet and spicy jerk seasonings give these saucy ribs an unforgettable taste! They're great in the summer because they don't heat up the kitchen. —Susan Hein, Burlington, Wisconsin
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Day 5 Breakfast: Grain-Free Apple Pie Granola
Because of food allergies, I’ve learned to swap ingredients. There are no grains in this granola but loads of nuts and apples. Try it with yogurt or milk. —Courtney Stultz, Weir, Kansas
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Day 5 Lunch: Balsamic Steak Salad
My husband loves blue cheese and I like a hearty salad that eats like a meal, so I put the two things together to make this steak salad recipe. The sweet-tartness of dried cranberries pairs deliciously with the cheese, creamy avocado and balsamic vinegar. It's irresistible! —Marla Clark, Albuquerque, New Mexico
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Day 5 Dinner: Chicken & Spanish Cauliflower “Rice”
I learned about the paleo diet from some friends who now have tons of energy and are super fit. Since then, I’ve changed my eating habits, too. Everyone from my dad to my little nephew loves this chicken in Spanish cauliflower rice. —Megan Schmoldt, Westminster, Colorado
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Day 6 Breakfast: Breakfast Sweet Potatoes
Baked sweet potatoes aren't just for dinner anymore. Top them with breakfast favorites to power up your morning. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
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Day 6 Lunch: Avocado Turkey Salad
Grape tomatoes and avocado chunks add pretty color and fresh flavor to this main-dish salad. In a pinch, substitute half-and half or milk for the whipping cream, adding a teaspoon at a time until you get the desired consistency. —Taste of Home Test Kitchen
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Day 6 Dinner: Salmon with Mango-Citrus Salsa
My mother would make this for us on weeknights in summer—this was the only way we would eat fish. You can make the salsa a day ahead of time. Just keep it in the refrigerator in a covered container until ready to use. —Najmussahar Ahmed, Canton, Michigan
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Day 7 Breakfast: Shiitake and Manchego Scramble
This savory breakfast dish takes everyday scrambled eggs up a few notches. The rich flavor is so satisfying in the morning, and it's even better served with buttery toasted Italian bread. —Thomas Faglon, Somerset, New Jersey
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Day 7 Lunch: Berry Chicken Salad
Bright berries and creamy goat cheese make this one a winner! —Wendy Ball, Battle Creek, Michigan
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Day 7 Dinner: Hawaiian Pulled Pork Lettuce Wraps
We love this easy slow-cooker recipe on Sunday afternoons. It’s equally comforting and light for lunch or dinner. We serve ours with sweet potato oven fries and roasted green beans. —Arlene Rakoczy, Gilbert, Arizona.Originally Published: July 17, 2018
