Name: Gluten-Free Meal Plan For Beginners
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 4
Cuisine: Gluten free
Ingredients: 5oz/150g salmon filet; 1 lb/450g shrimp, peeled and deveined*; 1 cup arborio rice; 1 onion, thinly chopped; 4 garlic cloves, minced; 1 cup grated zucchini; 1 carrot, grated; 2 tbsp chopped basil; 1/2 cup mozzarella cheese, grated; grated parmesan; 2 Tbsp olive oil or butter; black pepper kernels; salt

Last updated on February 27th, 2023 at 07:47 pm

If you’re new to the no gluten diet? Then this 7-day gluten-free meal plan for beginners is the perfect place to start! The one week menu includes easy naturally gluten-free recipes for breakfast, lunch and dinner, as well as some dessert ideas.

Furthermore, I’ve got a gluten-free grocery shopping list that you can download as well!

So shed your tear for the pizza and bread that you’re about to say buh bye to and make room on your weekly menu for these delicious meals without any gluten in them.

What To Eat On A Gluten-Free Diet

Surprisingly, believe it or not, there are many things to enjoy! In fact, most foods you eat and will find on this beginner-friendly gluten-free meal plan naturally don’t contain gluten:

Vegetables. You can eat all vegetables. And you honestly should, because they’re that important for your gut health and your overall health. So add some cauliflower, broccoli, spinach, kale, lettuce, tomatoes, peppers, potatoes, sweet potatoes, and pumpkins to your diet. Whatever is in season! No cucumbers during winter, okay?

Fruit. From tomatoes and avocados, all the way to strawberries! You can eat all and every fruit you love. Again, here it’s highly important to keep an eye on what’s in season. If a fruit is not in season, it’s probably not that nutritious.

Legumes and grains. No bread, croissants and doughnuts, right? But remember there’s rice, corn, quinoa, millet, lentils, chickpeas, beans and peas and you can eat all of them. You can even have oats, just make sure they’re labeled gluten-free, otherwise, they’re often contaminated with gluten. This is because they’re often processed in the same factories as wheat products.

Nuts and Seeds. You can have all kinds of nuts and seeds! Almonds, peanuts, flaxseed, chia seeds, walnuts, pecans, cashews, pistachios, sunflower seeds. I recommend buying them raw and toasting them on your own, because roasted seeds and nuts often have too much salt and are sometimes processed with flour.

Meat and Seafood. So chicken, beef, turkey, shrimp, calamari and all fish can be included and enjoyed on a gluten-free diet.

Dairy products. If you’re not lactose intolerant or can’t have cheese for whatever reason, then you can add cheese, yogurt and even milk to your diet in moderation.

Eggs. And yes, if you’re not allergic to them, then you can enjoy eggs as well!

7 Days Of Gluten-Free Recipes

So here I wanted to suggest some recipes that don’t contain gluten that will be on this meal plan and some that you can choose to try if you wish additionally. There are gluten-free breakfast ideas, dinner and lunch options, as well as some desserts.

Breakfast Recipes That Are Gluten-Free

Vanilla Chia Pudding
Almond Flour Pancakes
Mediterranean Tuna Pie (use gluten-free oats or add quinoa instead)
Breakfast Egg scramble
Breakfast Salad
Best Ever Green Smoothie

Gluten-Free Lunch & Dinner Ideas

Gluten-Free Desserts

7-Day Gluten-Free Meal Plan For Beginners

Now, let’s get to the one-week gluten-free meal plan for beginners! It’s actually for two people, so keep that in mind when you’re making your own meal plan.

Also, remember, this is just a sample meal plan that you can adjust with meals to your liking. Don’t think you’ll like a recipe? Don’t make it. Trust your gut and make the things that actually look delicious to you. Make sure to eat enough for your body and basically, make this plan your own!

Gluten-Free Meal Plan Day 1:

Breakfast: Mediterranean Tuna Pie. You can make this ahead and enjoy two servings for an easy grab-and-go breakfast. Or make the Mediterranean Breakfast Scramble, in that case, you’ll need to double the recipe for two people.

Lunch: Mediterranean Lunch Bowls (make ahead)

Dinner: Easy Garlic Shrimp Risotto

Gluten-Free Meal Plan Day 2:

Breakfast: Mediterranean Tuna Pie (enjoy 2 servings/person) or make the Mediterranean Breakfast Scramble (double the recipe for two people).

Lunch: Easy Garlic Shrimp Risotto (leftovers)

Dinner: Healthy Cobb Chicken Salad

Gluten-Free Meal Plan Day 3:

Breakfast: Easy Vanilla Chia Pudding – you should make this breakfast the night before. Make sure to double the recipe for two people.

Lunch: Mediterranean Lunch Bowls

Dinner: Easy Coconut Curry Shrimp Soup

Gluten-Free Meal Plan Day 4:

Breakfast: Easy Vanilla Chia Pudding (make it the night before and double the recipe for two)

Lunch: Cobb Chicken Salad – make ahead or use cooked chicken and boiled eggs to assemble quickly for lunch.

Dinner: Cauliflower Fried Rice – double the recipe to have leftovers for next day’s lunch.

Gluten-Free Meal Plan Day 5:

Breakfast: Easy Vanilla Chia Pudding (make it the night before and double the recipe for two)

Lunch: Cauliflower Fried Rice – enjoy the leftovers from the night before.

Dinner: Salmon Lettuce Wraps

Gluten-Free Meal Plan Day 6:

Breakfast: Almond Flour Pancakes with fruit (double the recipe)

Lunch: Salmon Lettuce Wraps (enjoy leftovers)

Dinner: Shredded Chicken Salad (follow meal prep instructions and double recipe for next day)

Gluten-Free Meal Plan Day 7:

Breakfast: Almond Flour Pancakes with fruit (double the recipe)

Lunch: Shredded Chicken Salad (leftovers)

Dinner: Cauliflower Fried Rice

Gluten-Free Grocery List

Now, if you’re ready to go shopping for your week of easy gluten-free recipes, here’s a grocery list that you can download and use when shopping.

Gluten-Free Doesn’t Necessarily Mean Healthy

Now, as you can see, eating naturally gluten-free is not a difficult task! Additionally, today there are so many new products without gluten in them. There’s bread, there’s pasta, doughnuts and even pizza dough.

However, I honestly am not a fan of buying gluten-free bread and pasta and I’ll tell you why. These products might not contain gluten, but when you look at the ingredient list, it’s a long list of things that aren’t actual food, but isolates. For the most part, these are actually not good for you. I’ve even seen products made from wheat where the gluten has been removed and they are labeled “gluten-free”. But the thing is, your sensitivity is often not just to gluten, but to the food that contains it itself – wheat.

It’s a little bit like labeling a plastic container BPA-free. Just to find out it’s made out of BPS which is a similar chemical that hasn’t been proven to be such a baddie yet (but is also not great for you). So keep this in mind and make better choices.

So if you’re celiac, or gluten-intolerant and quitting gluten for your health, go all in. Go the natural way and quit the fake things as well. That’s my suggestion. Read labels and if something seems suspicious, don’t buy it.

Other 7-Day Meal Plans

Well, I hope you enjoy this 7-day gluten-free meal plan for beginners and the recipes that come with it! If you’re interested, you can also check out my other meal plan ideas without gluten or dairy. You’ll notice some of the meals are the same (because those are the meals I love the most), but you’ll also find some new ideas. So go ahead and check them out:

Yield: 4

Gluten-Free Meal Plan For Beginners

If you're new to a no gluten diet, then this 7-day gluten-free meal plan for beginners is the perfect place to start! The one week menu includes easy naturally gluten-free recipes for breakfast, lunch and dinner, as well as some dessert ideas.

Prep Time 5 minutes

Cook Time 25 minutes

Total Time 30 minutes

Ingredients

5oz/150g salmon filet
1 lb/450g shrimp, peeled and deveined*
1 cup arborio rice
1 onion, thinly chopped
4 garlic cloves, minced
1 cup grated zucchini
1 carrot, grated
2 tbsp chopped basil
1/2 cup mozzarella cheese, grated
grated parmesan
2 Tbsp olive oil or butter
black pepper kernels
salt

Instructions

Using a large non-stick pan, sauté the onion in 1tbsp olive oil until translucent.
Add the rice, black pepper kernels. Stir with 2 1/2 cups of water or stock, a few good pinches of salt (less or no salt if using stock), salmon, 2 garlic cloves, zucchini and the carrot. Bring to a boil, then reduce the heat to low/medium. Cover with a lid and let simmer until rice is cooked (about 20 minutes)
When the rice is done, stir in the shrimp, more garlic, fresh basil and add a tbsp more olive oil. Stir very gently, breaking the salmon apart.
Finally, add in the mozzarella and cook while stirring until the shrimp is pink and done (3-4 more minutes). In those last minutes, add a little bit of water and salt if needed.
Serve with Parmesan cheese, ground black pepper and basil. I also added a small salad on the side and a little bit of extra garlic (because you can never have enough garlic!).

Notes

Original recipe at Her Highness, Hungry Me.

Nutrition Information:

Yield:

Serving Size:

1
Amount Per Serving: Calories: 432Total Fat: 20gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 12gCholesterol: 281mgSodium: 1377mgCarbohydrates: 22gFiber: 1gSugar: 3gProtein: 40g