Your 7-Day Gluten-Free Meal Plan

June 05, 2018

Your 7-Day Gluten-Free Meal Plan

In today’s gluten-aware world, you have plenty of amazing choices for delicious dinners, lovely lunches and the best breakfasts. You can have a well-rounded diet that still includes all of your favorite foods, thanks to the plethora of gluten-free products and the popularity of low-carb diets and recipes. When you are eating a gluten-free diet, enzymes, such as those found in Enzymedica’s GlutenEase™, can support digestion of gluten, in case you accidentally consume gluten or experience cross-contamination at a restaurant. Enzymes may provide your body with extra defenses. Looking to mix up your gluten-free life? Try out this meal plan below for some new ideas for tasty dishes.

Monday

Breakfast
Start out your week with the ultimate gluten-free breakfast: bacon and eggs. You can even bake extra strips of bacon to be reheated to speed up breakfast prep the rest of the week. As for the eggs, prepare them in your favorite way, and you will get the same great protein – whether they are scrambled, fried or over-easy.

Lunch
Keep lunch simple with a sandwich on gluten-free bread. Use your favorite gluten-free lunch meats, cheese and low-calorie toppings like mustard. Tomatoes, onions and lettuce add extra crunch and nutrition to your meal. Make sure you stay full all day with a serving of almonds or yogurt, or an apple.

Dinner
Enjoy some Asian flavors with a rice bowl. Cook some rice and top with your favorite sushi toppings, like cooked shrimp, cucumber, avocado, pickled carrots and a sriracha mayonnaise or soy sauce.

Tuesday

Breakfast
Smoothies are another quick and easy gluten-free breakfast for people on the go. Make a healthy, delicious protein-packed smoothie by combining a half a frozen banana, ½ cup milk of your choice, ½ cup cottage cheese or Greek yogurt and a tablespoon of peanut butter.

Lunch
Many soups are gluten-free; just be sure that they don’t use flour as a thickener. Pack chili, taco soup, broccoli and cheese or a seafood bisque for a warm, filling lunch. Add gluten-free crackers for extra crunch. If you need an afternoon snack, a serving of grapes or baby carrots can get you through to dinner.

Dinner
Salmon has huge health benefits, packed with protein and healthy omega-3 fatty acids. Marinate with butter, lemon juice, dill, garlic powder, salt and pepper. Serve with sautéed or roasted asparagus for a refreshing and light dinner.

Wednesday

Breakfast
Greek yogurt is filled with great protein to get you through until lunch. Add nuts, granola, fruit or other healthy toppings for a tasty breakfast treat.

Lunch
Wrap it up for Wednesday. Pick your favorite gluten-free wrap, fill with baked chicken breast, lettuce, dressing and any other vegetables you love for a nutritious Caesar wrap.

Dinner
Even if you can’t enjoy gluten, you can still enjoy Italian flavors. Try making noodles from zucchini, spaghetti squash or cucumbers, the add your favorite marinara sauce, mozzarella or Romano cheese. Go meat-free or add some cooked ground turkey or beef.

Thursday

Breakfast
Try a breakfast bowl for a filling, nutrition-packed meal. Start with quinoa or another gluten-free grain like rice. Top with poached eggs, avocado, sprouts or any of your other favorite vegetables. Mix it and spice it so you love it.

Lunch
Quiche isn’t just for breakfast. A great crustless quiche (or quiche in a gluten-free pie crust) can be filling any time of day. Add your favorite cheese, vegetables and meat for an easy-to-pack lunch you can reheat all week.

Dinner
Buffalo chicken dip is a keto and gluten-free meal that feels like cheating on a diet. Mix shredded chicken, cream cheese, ranch or bleu cheese dressing and shredded mozzarella, then bake for 15 minutes at 375 degrees. You can eat it with corn tortilla chips or go for a healthier choice, like celery or carrots.

Friday

Breakfast
It’s the end of the work week. If you don’t have time for much breakfast prep, choose a gluten-free rice- or corn-based cereal and your favorite milk. Top with strawberries or bananas for extra nutrition.

Lunch
No leftovers for Friday lunch? You can still make lunch easy. Pack some tuna salad to wrap in lettuce leaves, along with your favorite fruit or a fiber bar.

Dinner
Enjoy fajita Friday. Grill or saute up some chicken breasts marinated in olive oil, lime juice, salt and garlic. Add in sautéed peppers and onions, guacamole, pico de gallo, and eat as a salad or on your favorite gluten-free tortilla.

Saturday

Breakfast
Enjoy an avocado toast brunch without the toast. Try out a stuffed avocado recipe by first cutting an avocado in half and removing the pit. Scramble an egg and put half in each avocado (you can scoop out more room if you need to). Top with cheese, crumbled bacon and cooked breakfast potatoes. Broil on high in the oven for one to two minutes, then enjoy.

Lunch
Keep lunch light with a refreshing summer salad. Add spinach, pecans, strawberries and your favorite sweet vinaigrette dressing for plenty of protein and nutrition.

Dinner
Enjoy the weekend weather and fire up the grill. Go for classic American favorites, like a hamburger on a gluten-free bun with fries or grilled veggies.

Sunday

Brunch
Have time for a big Sunday brunch? Use your favorite gluten-free pancake mix to whip up some flapjacks. Top with fruit and whipped cream for a special treat. Add bacon or sausage for some filling protein.

Dinner
Keep Sunday dinner traditional by roasting beef and vegetables like potatoes, carrots, broccoli or Brussel sprouts. Add your favorite seasoning to make sure it makes a delicious gravy.

Don’t let a gluten-free meal plan get you in a food rut. Try out new options to keep your diet interesting, nutritious and fun.

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