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Gluten‑Free Meal Plan Naturally Whole

Naturally gluten‑free whole foods with balanced macros; easy, safe and satisfying meals.

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Safe Eating

No wheat, barley or rye — every recipe naturally gluten‑free.

Whole Foods

Focus on real, unprocessed ingredients for maximum nutrition.

Easy Shopping

Clear labels and a simple grocery list for stress‑free shopping.

Sample 3-Day Menu

See how satisfying and varied your gluten‑free week can be.

Day 1

Naturally Gluten‑Free

P 130g C 200g F 70g ~1900 kcal
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Breakfast — Yogurt Bowl

Greek yogurt, berries, banana; walnuts.

Benefits: Probiotics and calcium; fiber and antioxidants; healthy fats.
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Lunch — Chicken Rice Bowl

Grilled chicken; rice; broccoli; olive oil.

Benefits: Lean protein; steady carbs; fiber from broccoli.
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Dinner — Salmon & Potatoes

Baked salmon; baby potatoes; green beans.

Benefits: Omega‑3s; potassium and fiber; antioxidants.
Day 2

Legumes & Greens

P 128g C 210g F 66g ~1900 kcal
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Breakfast — Eggs & Potatoes

2 eggs; sautéed potatoes; tomato.

Benefits: Complete protein and choline; potassium; lycopene.
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Lunch — Tuna & Quinoa

Tuna; quinoa; cucumbers; olive oil & lemon.

Benefits: Omega‑3s; complete protein; fiber and minerals.
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Dinner — Chicken & Veg Tray

Tray‑bake chicken with broccoli, carrots and onions.

Benefits: Lean protein; cruciferous compounds; beta‑carotene.
Day 3

Simple & Tasty

P 130g C 205g F 68g ~1900 kcal
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Breakfast — Skyr & Fruit

Skyr or Greek yogurt; apple; almonds.

Benefits: Protein and probiotics; fiber and polyphenols; vitamin E.
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Lunch — Beef Salad

Lean beef; mixed greens; tomatoes; olive oil.

Benefits: Iron and zinc; polyphenols and fiber; lycopene.
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Dinner — Cod & Potatoes

Oven cod; potatoes; salad with olive oil & lemon.

Benefits: Lean protein; potassium from potatoes; vitamin C and K.

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