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7-Day Gluten-Free Meal Plan

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7-Day Gluten-Free Meal Plan


If you’ve been noticing an increasing number of gluten-free products lining the shelves at your local supermarket, there’s a good reason for it. More and more people are choosing to go gluten-free, either out of necessity to combat gluten-related disorders or because they believe it to be healthier. But what exactly is gluten, and why have so many people started avoiding it?

At its most basic level, gluten is a protein found in grains like wheat, barley, and rye. It gives bread and pastries their characteristic chewy texture, but some people find that gluten can be difficult to digest. For those with gluten sensitivity or celiac disease, eating gluten can cause a wide range of unpleasant symptoms, including bloating, severe stomach pain, and diarrhea.

Even though going gluten-free may appear challenging, many delicious dishes don’t have gluten. We put together 7 days of gluten-free meals and recipes to help take the pressure off meal planning. From breakfast to dinner, snacks, and even a few dessert options, we’ve got you covered.

Day 1
Breakfast: Oatmeal. Add in berries, nuts, raisins, or peanut butter and bananas
Lunch: Greek salad. Add in some grilled chicken for extra protein.
Dinner: One-pot chicken and rice
Snacks: Carrots and hummus

Day 2
Breakfast: Banana pancakes
Lunch: Tuna salad wraps with butter crunch lettuce
Dinner: Beef taco burrito bowls
Snacks: Apple or banana with peanut butter

Day 3
Breakfast: Potato and pepper breakfast scramble. Add in chopped spinach for extra iron and fiber.
Lunch: Simple black bean soup
Dinner: Baked cod fish tacos
Snacks: veggie sticks with gluten-free dressing or dip

Day 4
Breakfast: Gluten-free granola, yogurt, and fruit
Lunch: Strawberry spinach salad with chicken and avocado
Dinner: Avocado spinach pesto over lentil pasta. Add olives, tomatoes, and cheese for a great Italian flavor.
Snacks: popcorn, dark chocolate

Day 5
Breakfast: Sweet potato bowl with blueberries. Add in honey for an extra bit of sweetness!
Lunch: Kale, apple, and quinoa salad
Dinner: Gluten-free pizza with NY-style crust. Add your favorite toppings!
Snacks: nuts and dried fruit

Day 6
Breakfast: Omelet. Add in bacon, cheese, and any vegetables to your liking.
Lunch: Sweet potato chickpea buddha bowl
Dinner: Italian zucchini noodle pasta. Add in grilled chicken or crisp chickpeas to make it more filling.
Snacks: berries and pumpkin seeds

Day 7
Often enough by day 7, there are plenty of leftovers to go around. Gives you one less day to plan meals for, repeat a favorite, or you can eat up what might be left in the fridge.

Breakfast: Yogurt with gluten-free granola and fruit
Lunch: Leftovers from previous lunches or dinners
Dinner: Chicken fajitas on gluten-free tortillas
Snacks: Cheese and gluten-free crackers

With the help of readily available gluten-free flours like almond meal, rice flour, and flour blends, baking for a gluten-free diet is starting to get easier without forfeiting great-tasting treats. Be sure to try some of these gluten-free tasty treats we listed for you…number 3 is especially tasty for the fall season!

Apple crisp
Pumpkin bars
Flourless peanut butter cookies
Flourless chocolate cake

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