Gluten‑free meal plan

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

Day 1

Naturally gluten‑free

P 130 g
C 200 g
F 70 g

Whole foods like rice, potatoes, legumes, vegetables and quality proteins — no wheat, barley or rye.

  • Check labels for hidden gluten
  • Use dedicated toaster/board if sensitive
  • Favor single‑ingredient foods
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Breakfast — yogurt bowl
Greek yogurt, berries, banana; walnuts.
Benefits: Probiotics and calcium; fiber and antioxidants; healthy fats. Vitamins: B12, calcium, C, E.
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Lunch — chicken rice bowl
Grilled chicken; rice; broccoli; olive oil.
Benefits: Lean protein; steady carbs; fiber and micronutrients from broccoli. Vitamins: B6, niacin, C, K.
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Dinner — salmon & potatoes
Baked salmon; baby potatoes; green beans.
Benefits: Omega‑3s; potassium and fiber; antioxidants from beans. Vitamins: D, B12, C, K.
~1900 kcal
Day 2

Legumes & greens

P 128 g
C 210 g
F 66 g

Fiber‑rich legumes and vegetables with lean proteins; use tamari instead of soy sauce.

  • Gluten‑free sauces/condiments
  • Plenty of vegetables and fruit
  • Batch cook for ease
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Breakfast — eggs & potatoes
2 eggs; sautéed potatoes; tomato.
Benefits: Complete protein and choline; potassium; lycopene. Vitamins: A, B12, C.
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Lunch — tuna & quinoa
Tuna; quinoa; cucumbers; olive oil & lemon.
Benefits: Omega‑3s; complete plant+fish protein; fiber and minerals. Vitamins: D, B12, magnesium, K.
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Dinner — chicken & veg tray
Tray‑bake chicken with broccoli, carrots and onions.
Benefits: Lean protein; cruciferous compounds; beta‑carotene and fiber. Vitamins: B‑complex, C, K, A.
~1900 kcal
Day 3

Simple & tasty

P 130 g
C 205 g
F 68 g

Gluten‑free doesn’t have to be complicated — keep it fresh and flavorful.

  • Use herbs, lemon and olive oil
  • Veg fill half the plate
  • Snacks: fruit, yogurt, nuts
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Breakfast — skyr & fruit
Skyr or Greek yogurt; apple; almonds.
Benefits: Protein and probiotics; fiber and polyphenols; vitamin E from nuts. Vitamins: B12, calcium, C, E.
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Lunch — beef salad
Lean beef; mixed greens; tomatoes; olive oil.
Benefits: Iron and zinc; polyphenols and fiber; lycopene. Vitamins: B12, niacin, K, C.
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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 from greens. Vitamins: B12, D, C, K.
~1900 kcal

Gluten‑free meal plan — personalized for you

Your personalized Gluten‑free plan. Weekly updates with no repeats and a short grocery list.

  • Calories and P/C/F computed from your inputs.
  • Gluten‑free‑aware menus with allergies and dislikes respected.
  • Weekly update with no repeats and a short grocery list.
  • Simple recipes with clear portions and macros.
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