If you’re like me, you probably want meals that check two boxes – high in protein and super easy to throw together. Whether you’re working out, eating clean, or just trying to stop snacking every 30 minutes (guilty 🙋♂️), getting enough protein makes a huge difference.
That’s why I’ve put together this 7-Day High-Protein Gluten-Free Meal Plan using 15 of my favorite recipes. Every meal is:
- High in protein and naturally gluten-free
- Simple enough for busy weekdays
- Packed with flavor (because boring food is not an option here)
- Mostly make-ahead or under 30 minutes
By the end of this week, you’ll have a fridge full of wholesome meals that keep you full, focused, and energized, without spending your Sunday buried in meal prep.
🧭 How to Use This Meal Plan
1️⃣ Includes 15 Recipes: This plan features 15 high-protein recipes from my recipe blog. 7 full days of balanced meals – breakfast, lunch, dinner, and optional snack
2️⃣ Compact Recipe Versions: Each recipe here is a simplified version for experienced cooks. For detailed steps, swap ideas, serving tips, and storage instructions, click the recipe name to open the full post on my recipe blog.
3️⃣ Complete Shopping List: A full shopping list for all 15 recipes is included in this post – organized to make grocery runs quick and easy.
4️⃣ Downloadable PDF: At the end, you can download a free PDF with all 15 recipes plus a sample meal plan (a basic version for reference).
✨ Strategy I Used
✅ Each day includes:
- 1 Breakfast (light but protein-packed)
- 1 Lunch (usually a salad, bowl, or skillet)
- 1 Dinner (lean protein entrée)
- 1 Snack/Dessert/Smoothie option
✅ Balanced macros:
- Breakfasts average ~20g protein
- Lunches/Dinners ~30-40g
- Snacks ~5-15g
✅ Mix of textures and prep levels:
- Meal Prep (MP) – tagged recipes appear early week
- Fresh salads and quick meals appear later week
🍳 Recipes for the meal plan
Recipe Keys:
- GF → Gluten Free
- DF → Dairy Free
- LC → Low Carb (<20g per serve)
- MP → Meal Prep/Freezer Friendly
- HP → High Protein (>20g per serve)
- V → Vegetarian
- Q → Quick (under 30 mins)
- N → Contains Nuts
| 1| Overnight Blueberry Chia Protein 🫐 (GF, HP, MP, Q) Full Recipe |
| 2| Spinach and Feta Tortilla (HP, MP) Full Recipe |
| 3| Tomato, White Bean and Egg Skillet 🍳 (GF, HP, Q) Full Recipe |
| 4| Sausage and Potato Breakfast Hash 🥔 (GF, LC, HP, Q) Full Recipe |
| 5| Arugula, Strawberry and Avo Steak 🥩 (GF, DF, HP, Q) Full Recipe |
| 6| Spinach and Feta-Stuffed Chicken Breasts 🍗 (GF, LC, HP, MP) Full Recipe |
| 7| Salmon Bites with Maple Tahini Dressing 🐟 (GF, DF, LC, HP, Q) Full Recipe |
| 8| Chicken Kale Salad with Maple Tahini Dressing 🥗 (GF, DF, HP, Q) Full Recipe |
| 9| Parchment Garlic Butter Haddock 🧈 (GF, LC, HP, Q) Full Recipe |
| 10| Spiced Tomato-Baked Chicken Thighs 🍅 (GF, LC, HP, MP) Full Recipe |
| 11| Maple Tahini Dressing (GF, DF, LC, MP, Q) Full Recipe |
| 12| Spiced Veggie Pilaf Rice 🍛 (GF, DF, HP, MP) Full Recipe |
| 13| Spinach Feta Almond Biscuits 🧀 (GF, LC, MP) Full Recipe |
| 14| Soft Banana Oat Cookies 🍪 (GF, MP, Q) Full Recipe |
| 15| PB Coffee Protein Smoothie ☕ (GF, DF, HP, Q) Full Recipe |
🛒 Your Weekly Shopping List
🗓️ Your 7-Day High-Protein Gluten-Free Meal Plan
🥣 Day 1
- Breakfast: Overnight Blueberry Chia Protein Oats 🫐 Creamy oats loaded with chia seeds, vanilla protein, and blueberries. Prep once, and breakfast is ready for the next two days!
- Lunch: Chicken Kale Salad with Maple Tahini Dressing 🥗 Tender grilled chicken, crunchy kale, and creamy maple-tahini goodness it’s hearty but refreshing.
- Dinner: Spinach & Feta-Stuffed Chicken Breasts 🍗 Juicy chicken filled with spinach and feta high in protein, low in carbs, and restaurant-worthy.
- Snack: Soft Banana Oat Cookies 🍪 Wholesome, chewy, and just sweet enough to kill that 4 PM craving.
🍳 Day 2
- Breakfast: PB Coffee Protein Smoothie ☕ Breakfast and caffeine in one cup. Smooth, nutty, and ready in 5 minutes flat.
- Lunch: Arugula, Strawberry & Avocado Steak Salad 🥩 A fresh, colorful salad that proves healthy eating doesn’t have to be boring.
- Dinner: Spiced Tomato-Baked Chicken Thighs 🍅 Tender, oven-baked thighs in a smoky tomato rub. Juicy, flavorful, and perfect for leftovers.
- Snack: Spinach Feta Almond Biscuits 🧀 Savory and satisfying great mid-afternoon or even as a light breakfast.
🍞 Day 3
- Breakfast: Tomato, White Bean & Egg Skillet 🍳 A Mediterranean-inspired start with eggs, beans, and cherry tomatoes simmered in herbs.
- Lunch: Salmon Bites with Maple Tahini Dressing 🐟 Crispy salmon chunks drizzled with that same dreamy tahini dressing – so simple, so good.
- Dinner: Spiced Veggie Pilaf Rice 🍛 A wholesome, one-pan rice dish that pairs beautifully with the salmon.
- Snack: Soft Banana Oat Cookies 🍪 Because two cookies = self-care.
🌯 Day 4
- Breakfast: Spinach & Feta Tortilla Bake Eggs, spinach, feta, and herbs baked in a cozy tortilla perfect for busy mornings.
- Lunch: Parchment Garlic Butter Haddock 🧈 Flaky white fish baked with garlicky butter and veggies. Easy cleanup, zero stress.
- Dinner: Chicken Kale Salad with Maple Tahini Dressing 🥗 A meal so nice, we’re doing it twice. Fresh, filling, and full of protein.
- Snack: PB Coffee Protein Smoothie ☕ A creamy, energizing pick-me-up.
🍓 Day 5
- Breakfast: Overnight Blueberry Chia Protein Oats 🫐 Still delicious on day three, I told you it meal-preps like a dream.
- Lunch: Arugula, Strawberry & Avocado Steak Salad 🥩 Bright, fruity, and loaded with 36g of protein. Friday lunch goals = unlocked.
- Dinner: Spiced Tomato-Baked Chicken Thighs 🍅 Protein-packed comfort food you’ll actually look forward to.
- Snack: Spinach Feta Almond Biscuits 🧀 Because you’ve earned a cheesy bite.
🍛 Day 6
- Breakfast: PB Coffee Protein Smoothie ☕ A no-cook weekend breakfast – blend, sip, done.
- Lunch: Tomato, White Bean & Egg Skillet 🍳 A lazy brunch-style meal that works any time of day.
- Dinner: Salmon Bites with Maple Tahini Dressing 🐟 Fresh and light with a perfect crunch.
- Snack: Soft Banana Oat Cookies 🍪 Save a few for Sunday… if they last that long.
🍗 Day 7
- Breakfast: Sausage & Potato Breakfast Hash 🥔 Hearty, protein-loaded, and weekend-worthy. Add an egg on top for extra gains.
- Lunch: Chicken Kale Salad with Maple Tahini Dressing 🥗 A go-to classic – fresh greens, protein, and creamy dressing.
- Dinner: Spinach & Feta-Stuffed Chicken Breasts 🍗 End the week on a high-protein note – tender, flavorful, and meal-prep friendly.
- Snack: Soft Banana Oat Cookies or PB Smoothie – your choice!
🧊 Make It Work for You: Prep Tips & Swaps
- Batch the basics: Double the Maple Tahini Dressing – it’s used in three recipes.
- Storage tip: Most meals keep 3-4 days in the fridge or freeze up to 2 weeks.
- Easy swaps:
- Swap haddock for any white fish (like cod or tilapia).
- Use tofu instead of chicken in salads for a vegetarian twist.
- Replace feta with dairy-free cheese if needed.
- Meal prep hack: Prep your breakfast oats, dressing, and protein portions on Sunday. You’ll thank yourself later.
Recipes
1| Overnight Blueberry Chia Protein Oats
Ready in: 5 mins | Serves: 2
🥣 Ingredients:
- ½ cup oats
- 1 tbsp chia seeds
- 1 cup oat milk
- 1 scoop vanilla protein powder
- ½ cup blueberries
- 1 tbsp peanut butter
- 1 tbsp chopped pecans
👩🍳 Method:
1️⃣ Mix oats, chia seeds & oat milk in a jar.
2️⃣ Stir in protein powder until smooth.
3️⃣ Refrigerate overnight (or min. 4 hrs).
4️⃣ Top with blueberries, PB & pecans!
- Glycemic Index (GI): ~35-45 (Low)
- Glycemic Load (GL): ~10-12 (Low)
- Energy – 457kcal
- Carbs – 55g
- Protein – 21g
- Fat – 17g
2| Spinach and Feta Tortilla
Ready in: 35 mins | Serves: 2
📝 Ingredients:
- 🥚 4 eggs
- 🧀 4 oz cottage cheese
- 🧀 2 oz shredded cheese
- 🧀 1 oz feta (crumbled)
- 🍅 1 oz sun-dried tomatoes
- 🌿 1 oz spinach (chopped)
- 🌮 2 tortillas
- 🧄 ½ tsp garlic powder
- 🌿 ¼ tsp Italian seasoning
👩🍳 Method:
1️⃣ Blend eggs + cheeses until smooth
2️⃣ Mix in spinach, tomatoes & spices
3️⃣ Layer tortillas in greased dish
4️⃣ Pour mixture & spread evenly
5️⃣ Bake at 350°F for 20-25 mins
6️⃣ Garnish with fresh basil & enjoy!
- Glycemic Index (GI): ~30 (Low)
- Glycemic Load (GL): ~5 (Low)
- Energy – 454kcal
- Carbs – 24g
- Protein – 31g
- Fat – 26g
3| Tomato, White Bean and Egg Skillet
Ready in: 30 mins | Serves: 3
🥣 Ingredients:
- 3 slices bread, chopped
- 4 tbsp Parmesan
- 2 garlic cloves
- 10 oz cherry tomatoes
- 14 oz cannellini beans
- 6 eggs
- Fresh basil (optional)
👩🍳 Quick Steps:
1️⃣ Crisp bread in oil, toss with Parmesan
2️⃣ Sauté garlic, add tomatoes & beans
3️⃣ Stir in bread, make wells for eggs
4️⃣ Cover & cook 3-4 mins
5️⃣ Top with basil & dig in!
- Glycemic Index (GI): ~35 (Low)
- Glycemic Load (GL): ~10 (Low)
- Energy – 428 kcal
- Carbs – 31g
- Protein – 22g
- Fat – 24g
4| Sausage and Potato Breakfast Hash
Ready in: 25 mins | Serves: 2
📝 Ingredients:
- 1 tbsp butter
- 12 oz herby chicken sausage
- 1 onion, sliced
- 3.5 oz grated potatoes (squeezed dry)
- 2 eggs
- Salt & pepper to taste
👩🍳 Method:
1️⃣ Melt butter, brown sausage.
2️⃣ Add onion, cook until soft.
3️⃣ Add potatoes, cook until crispy.
4️⃣ Crack eggs, cook to preference.
5️⃣ Season, devour!
- Glycemic Index (GI): ~45 (Low)
- Glycemic Load (GL): ~7 (Low)
- Energy – 359 kcal
- Carbs – 18g
- Protein – 38g
- Fat – 15g
5| Arugula, Strawberry and Avo Steak Salad
Ready in: 25 mins | Serves: 4
🍴 Ingredients:
- 21 oz ribeye steak
- 6 oz arugula
- 7 oz strawberries, sliced
- 2 avocados
- Maple tahini dressing
👨🍳 Method:
1️⃣ Season & sear steak (4-7 mins/side)
2️⃣ Toss arugula with dressing
3️⃣ Top with berries, avocado & sliced steak
4️⃣ Drizzle more dressing & devour!
- Glycemic Index (GI): ~15 (low)
- Glycemic Load (GL): ~3 (very low)
- Energy – 596 kcal
- Carbs – 23g
- Protein – 36g
- Fat – 40g
6| Spinach and Feta Stuffed Chicken Breasts
Ready in: 35 mins | Serves: 2
📝 Ingredients:
- 2 chicken breasts
- 1 cup spinach 🥬
- ¼ cup feta cheese 🧀
- 2 tbsp sun-dried tomatoes 🍅
- 1 garlic clove 🧄
- 1 tsp paprika 🌶
- 1 tsp chili flakes (optional)
- Salt & pepper to taste
👨🍳 Method:
1️⃣ Sauté spinach, garlic, tomatoes. Mix in feta.
2️⃣ Butterfly chicken, stuff, secure with toothpicks.
3️⃣ Season, then pan-fry 20 mins until golden.
4️⃣ Rest 5 mins, slice & enjoy!
- Glycemic Index (GI): ~5 (Very low – primarily from sun-dried tomatoes)
- Glycemic Load (GL): ~1 (Negligible)
- Energy – 336 kcal
- Carbs – 9g
- Protein – 39g
- Fat – 16g
7| Salmon Bites with Maple Tahini Dressing
Ready in: 25 mins | Serves: 4
🍴 You’ll Need:
- 24 oz salmon, cubed
- 1 tsp garlic powder
- 1 tsp onion powder
- 4 tbsp maple tahini dressing
- 2 tsp sesame seeds
- 4 tbsp green onions
👩🍳 Quick Steps:
1️⃣ Toss salmon with oil & spices
2️⃣ Sear 8-10 mins until crispy
3️⃣ Drizzle with dressing
4️⃣ Top with sesame seeds & greens
- Glycemic Index (GI): ~10 (Low)
- Glycemic Load (GL): ~2 (Very Low)
- Energy – 364 kcal
- Carbs – 6g
- Protein – 40g
- Fat – 20g
8| Chicken Kale Salad with Maple Tahini Dressing
Ready in: 25 mins | Serves: 4
🥗 You’ll Need:
- 24 oz chicken breast 🍗
- 10 oz kale, massaged 🥬
- 1 avocado, cubed 🥑
- 1/4 cup dried cranberries 🍒
- 1/4 cup pumpkin seeds 🎃
- 6 tbsp maple tahini dressing 🍯
👩🍳 Quick Steps:
1️⃣ Marinate chicken in lemon, garlic & spices (5 mins).
2️⃣ Cook chicken in pan (6-7 mins/side).
3️⃣ Massage kale with 2 tbsp dressing.
4️⃣ Top with chicken, avocado, cranberries & seeds.
5️⃣ Drizzle remaining dressing & devour! 😋
- Glycemic Index (GI): ~20 (Low)
- Glycemic Load (GL): ~5 (Very Low)
- Energy – 546 kcal
- Carbs – 22g
- Protein – 47g
- Fat – 30g
9| Parchment Garlic Butter Haddock
Ready in: 25 mins | Serves: 2
📝 Ingredients:
- 12 oz haddock fillets 🎣
- 1.5 tbsp butter 🧈
- 1 garlic clove, minced 🧄
- 1 tbsp fresh parsley 🌿
- 1 zucchini + 1 carrot, sliced 🥕
- Salt & pepper to taste
👩🍳 Method:
1️⃣ Prep: Heat oven to 400°F (200°C). Fold parchment sheets in half.
2️⃣ Mix: Combine butter, garlic & parsley.
3️⃣ Layer: Place veggies on parchment, top with fish, slather with garlic butter.
4️⃣ Seal: Fold & crimp edges tight!
5️⃣ Bake: 15-16 mins. Open & devour! 😋
- Glycemic Index (GI): ~15 (Low)
- Glycemic Load (GL): ~2 (Very Low)
- Energy – 290 kcal
- Carbs – 10g
- Protein – 40g
- Fat – 10g
10| Spiced Tomato-Baked Chicken
Ready in: 60 mins | Serves: 8
📝 Ingredients:
- 4 chicken thighs (skinless)
- 1 tbsp smoked paprika
- 1 tsp cumin
- 3 garlic cloves, minced
- 1 lemon (juiced)
- 2 tomatoes, sliced
- 1 onion, sliced
- Salt & pepper to taste
👩🍳 Method:
1️⃣ Preheat oven to 400°F (200°C).
2️⃣ Mix paprika, cumin, garlic, lemon, salt & pepper. Rub on chicken.
3️⃣ Layer onions & tomatoes in a baking dish. Place chicken on top.
4️⃣ Bake 35-40 mins until golden.
5️⃣ Broil 2 mins for crispiness!
- Glycemic Index (GI): Low (~15-20)
- Glycemic Load (GL): Very Low (~3-5)
- Energy – 174 kcal
- Carbs – 9g
- Protein – 21g
- Fat – 6g
11| Maple Tahini Dressing
Ready in: 5 mins | Serves: 24 tbsp
📝 Ingredients:
- 6 oz tahini
- 3 tbsp maple syrup
- 3 tbsp tamari
- 4 tsp rice vinegar
- 4 tsp grated ginger
- 4 garlic cloves, crushed
👩🍳 Method:
1️⃣ Whisk all ingredients until smooth
2️⃣ Add 1 tsp water, then 2-7 tsp more as needed
3️⃣ Taste & add salt if desired
- Glycemic Index (GI): ~35 (low)
- Glycemic Load (GL): ~2 (very low)
- Energy – 60 kcal
- Carbs – 4g
- Protein – 2g
- Fat – 4g
12| Spiced Veggie Pilaf Rice
Ready in : 30mins | Serves: 8
📝 You’ll need:
- 1 cup basmati rice (rinsed)
- 1 onion 🧅 + 2 garlic cloves 🧄
- ½ cup peas + ½ cup carrots 🥕
- ½ tsp each: coriander, paprika, turmeric 🌶️
- 2 tbsp oil
- 1¾ cups water 💧
👩🍳 Method:
1️⃣ Sauté onion + garlic in oil until golden.
2️⃣ Add veggies + spices. Cook 2 mins.
3️⃣ Stir in rice + water. Boil, then simmer covered for 15 mins.
4️⃣ Fluff & rest 5 mins. Top with nuts (optional)!
- Glycemic Index (GI): ~55 (Medium)
- Glycemic Load (GL): ~20 (Moderate)
- Energy – 250kcal
- Carbs – 45g
- Protein – 5g
- Fat – 3g
13| Spinach Feta Almond Biscuits
Ready in: 30 mins | Serves: 8
📝 Ingredients:
- 5oz spinach 🌿
- 4oz feta cheese 🧀
- 4oz almond flour 🌰
- 4oz egg whites 🥚
- 1oz green onions 🌱
- 1 tsp baking powder 🥄
👩🍳 Method:
1️⃣ Sauté spinach & onions
2️⃣ Mix all ingredients
3️⃣ Form 6 biscuits
4️⃣ Bake at 350°F for 20-25 mins
- Glycemic Index (GI): ~15 (very low)
- Glycemic Load (GL): ~1 (negligible)
- Energy – 240kcal
- Carbs – 46g
- Protein – 5g
- Fat – 4g
14| Soft Banana Oat Cookies
Ready in: 25 mins | Makes: 20
📝 Ingredients:
- 2 ripe bananas 🍌
- 2 eggs 🥚
- 1/4 cup coconut sugar 🥥
- 1/4 cup coconut oil 🛢
- 1 tsp vanilla 🌿
- 1.5 cups oats 🌾
- 1/2 tsp cinnamon ✨
- 1/2 tsp baking soda 🧂
- 1/2 cup dark chocolate chips 🍫
👩🍳 Method:
1️⃣ Preheat oven to 350°F (175°C)
2️⃣ Mash bananas + whisk wet ingredients
3️⃣ Mix in dry ingredients + choc chips
4️⃣ Scoop 2-tbsp balls onto tray
5️⃣ Bake 12-15 mins until golden
6️⃣ Cool & enjoy! 😋
- Glycemic Index (GI): ~35 (Low)
- Glycemic Load (GL): ~5 (Low)
- Energy – 127 kcal
- Carbs – 14g
- Protein – 2g
- Fat – 7g
15| PB Coffee Protein Smoothie
Ready in: 5 mins | Serves: 2
Ingredients:
- ☕ 1 cup cold coffee
- 🥜 2 tbsp peanut butter
- 🍌 1 frozen banana
- 💪 1 scoop protein powder
- 🥛 Splash of almond milk
Method:
- Blend coffee, PB, banana & protein powder until smooth.
- Add almond milk if too thick.
- Pour, sip & conquer your day!
- Glycemic Index (GI): ~30-35 (Low)
- Glycemic Load (GL): ~10-12 (Low)
- Energy – 305 kcal
- Carbs – 28g
- Protein – 28g
- Fat – 9g
Download Recipe PDF
Click here to download a pdf version of 15 recipes mentioned above.
💪 Why Go High-Protein & Gluten-Free?
Protein is the real MVP when it comes to clean eating – it keeps you full, supports lean muscle, and helps you avoid energy crashes.
And going gluten-free (even part-time) often means you’re choosing more whole, minimally processed foods – which is a win in my book.
This meal plan brings both worlds together: balanced, satisfying meals that don’t feel restrictive or complicated. Just good food that happens to be great for you.
Download Recipe PDF
Click here to download a pdf version of 15 recipes mentioned above.
Let’s Wrap This Up!
And that’s your week – 7 days of easy, high-protein, gluten-free meals that don’t taste like “diet food.” Each dish is balanced, bold, and built to keep you full and satisfied without kitchen burnout.
Whether you’re looking to eat cleaner, boost protein, or just simplify your week, this plan’s got your back.
Save this post, pin it for later, and drop a comment letting me know which recipe was your favorite! (My bet’s on the Spinach & Feta Chicken 😉)
