Wholesome, protein-rich meals that make eating gluten-free simple, satisfying, and seriously delicious.
Going gluten-free doesn’t have to mean giving up good food or good flavor.
Whether you’re gluten-sensitive, cutting back on wheat, or just want to clean up your meals, this 7-Day Gluten-Free Meal Plan is all about real food, high protein, and no stress.
Every recipe in this plan is naturally gluten-free (no weird replacements here!) and made with whole, nourishing ingredients that actually taste great. You’ll find juicy chicken, hearty breakfasts, fresh salads, and a few sweet treats all without a speck of gluten.
So if you’re tired of complicated diets and bland “health food,” grab your grocery list this plan keeps it simple, flavorful, and full of protein to keep you energized all week long.
🌿 What’s Inside This 7-Day Gluten-Free Plan
Here’s what you’ll get in this week’s lineup:
- ✅ 7 days of gluten-free, high-protein meals
- 🥣 Easy breakfasts, hearty lunches, and satisfying dinners
- 🍗 Real ingredients no processed “GF” swaps
- ⏰ Quick prep and make-ahead options
- 🛒 A simple, organized shopping list
This isn’t about restriction it’s about rediscovering how good clean eating can taste.
🧭 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).
🌾 Why Go Gluten-Free (and Still Eat Big on Flavor)
Let’s clear something up: gluten-free doesn’t have to mean flavor-free.
Going gluten-free can help reduce inflammation, improve digestion, and give your energy levels a real boost but only if you do it right. That means skipping the ultra-processed substitutes and sticking with real, naturally gluten-free ingredients.
Think: oats, quinoa, rice, chicken, salmon, eggs, veggies, seeds, and nuts the good stuff.
That’s what this plan focuses on: wholesome, high-protein meals that make eating gluten-free something you’ll actually look forward to.
🍳 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
Pro Tip: Shop the outer aisles that’s where you’ll find the real, naturally gluten-free foods: lean proteins, fruits, veggies, and whole ingredients.
Focus on these essentials:
- Proteins: Chicken, salmon, steak, eggs, sausages
- Grains: Gluten-free oats, basmati rice
- Produce: Kale, arugula, spinach, berries, avocado, potatoes
- Pantry: Tahini, maple syrup, almond flour, olive oil, spices
- Dairy: Feta, Greek yogurt (optional)
🍽️ Plan Notes
- 100% Gluten-Free: Every recipe uses naturally GF ingredients (just ensure oats are certified).
- High-Protein Flow: Chicken, eggs, fish, and legumes appear daily.
- Meal-Prep Friendly: Most lunches and snacks can be made in advance.
- Freezer Options: Cookies, biscuits, and stuffed chicken can be frozen for later.
- Macros (average):
- Protein: ~110g
- Carbs: 90-110g
- Fat: 45-55g
- Calories: ~1,800-2,000 kcal/day
🗓️ Your 7-Day Gluten-Free High-Protein Meal Plan
Each day includes a mix of breakfasts, lunches, dinners, and snacks that keep your week balanced and flavorful no repeats that feel repetitive, no missing nutrients, and no boredom.
🌿 Day 1 – Clean & Fresh Start
Breakfast: Overnight Blueberry Chia Protein Oats 🫐 Creamy, gluten-free oats packed with chia seeds, protein, and antioxidants.
Lunch: Chicken Kale Salad with Maple Tahini Dressing 🥗 High-protein, gluten-free perfection crispy kale, avocado, and creamy tahini.
Dinner: Spiced Tomato-Baked Chicken Thighs 🍅 Smoky, tender, and baked to juicy perfection.
Snack: Soft Banana Oat Cookies 🍪 Gluten-free oats + almond flour = chewy cookie magic.
🍳 Day 2 – Protein & Greens
Breakfast: Sausage & Potato Breakfast Hash 🥔 Herby chicken sausages and golden potatoes breakfast comfort done right.
Lunch: Arugula, Strawberry & Avocado Steak Salad 🥩 Juicy steak, sweet berries, and creamy avocado all naturally gluten-free.
Dinner: Parchment Garlic Butter Haddock 🧈 Simple, clean, and buttery fish that melts in your mouth.
Snack: Spinach Feta Almond Biscuits 🧀 Savory, high-protein snack that’s freezer-friendly.
🐟 Day 3 – Flavor Meets Fresh
Breakfast: PB Coffee Protein Smoothie ☕ Protein + caffeine = breakfast multitasking. Use gluten-free protein powder.
Lunch: Salmon Bites with Maple Tahini Dressing 🐟 Crispy salmon cubes tossed with sesame and tahini sauce loaded with omega-3s.
Dinner: Spinach & Feta-Stuffed Chicken Breasts 🍗 Low-carb, gluten-free, and incredibly satisfying.
Snack: Soft Banana Oat Cookies 🍪 Naturally sweetened and perfect with afternoon coffee.
🥗 Day 4 – Energize & Reset
Breakfast: Overnight Blueberry Chia Protein Oats 🫐 Meal prep once, enjoy multiple mornings.
Lunch: Chicken Kale Salad with Maple Tahini Dressing 🥗 Still crisp, still flavorful kale for the win.
Dinner: Spiced Veggie Pilaf Rice 🍛 Basmati rice, peas, and spices gluten-free comfort food at its best.
Snack: Spinach Feta Almond Biscuits 🧀 Protein-rich, savory, and filling.
🍗 Day 5 – Light & Balanced
Breakfast: PB Coffee Protein Smoothie ☕ Blend and go gluten-free and dairy-free optional.
Lunch: Arugula, Strawberry & Avocado Steak Salad 🥩 Sweet, salty, and full of texture a lunchtime favorite.
Dinner: Parchment Garlic Butter Haddock 🧈 10-minute dinner that feels gourmet but couldn’t be easier.
Snack: Soft Banana Oat Cookies 🍪 Keep a few in the freezer for those “need something sweet” moments.
🍳 Day 6 – Weekend Vibes
Breakfast: Sausage & Potato Breakfast Hash 🥔 One-pan weekend perfection that reheats beautifully.
Lunch: Tomato, White Bean & Egg Skillet 🍳 Use gluten-free bread or skip it entirely protein-packed comfort food.
Dinner: Spiced Tomato-Baked Chicken Thighs 🍅 Full of smoky flavor, no gluten in sight.
Snack: Spinach Feta Almond Biscuits 🧀 Your protein snack sidekick.
🌞 Day 7 – Feel-Good Sunday
Breakfast: Overnight Blueberry Chia Protein Oats 🫐 Start the day light and fresh.
Lunch: Chicken Kale Salad with Maple Tahini Dressing 🥗 Crisp greens, clean protein, and creamy dressing = pure satisfaction.
Dinner: Spinach & Feta-Stuffed Chicken Breasts 🍗 Juicy, flavorful, and protein-forward an easy Sunday meal.
Snack: Soft Banana Oat Cookies 🍪 End your week on a sweet, gluten-free note.
✅ Meal Plan Summary Table
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| 1 | Blueberry Oats | Chicken Kale Salad | Tomato Chicken | Banana Cookies |
| 2 | Sausage Hash | Steak Salad | Garlic Haddock | Almond Biscuits |
| 3 | PB Smoothie | Salmon Bites | Stuffed Chicken | Banana Cookies |
| 4 | Blueberry Oats | Kale Salad | Veggie Pilaf Rice | Almond Biscuits |
| 5 | PB Smoothie | Steak Salad | Garlic Haddock | Banana Cookies |
| 6 | Sausage Hash | Tomato Egg Skillet | Tomato Chicken | Almond Biscuits |
| 7 | Blueberry Oats | Kale Salad | Stuffed Chicken | Banana Cookies |
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.
🙌 Gluten-Free. Flavor-Full. Stress-Free.
Eating gluten-free doesn’t mean giving up the good stuff it just means choosing better stuff.
This 7-Day Gluten-Free Meal Plan gives you everything you need to feel amazing, stay full, and enjoy food that’s as nourishing as it is delicious.
So go ahead, save this post, pin it for later, and let me know in the comments which recipe you’re trying first I’m betting on the Spinach & Feta-Stuffed Chicken! 😋
Next up: 7-Day High-Protein Mediterranean Meal Plan (coming soon!)
