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Gluten-Free 7 Day Meal Plan

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Gluten-Free 7 Day Meal Plan

Gluten-Free 7 Day Meal Plan

Following a strict gluten-free diet can often seem tricky because gluten is a common ingredient added to most foods. Another challenge comes from supporting your food intake variety and balancing what's required to meet your daily nutritional needs. 

However, gluten-free diets still provide high-quality and delicious meal choices, and with thoughtful preparation and planning, can be far simpler to achieve than it seems. 

For those with an intolerance or seeking a gluten-free diet, it's necessary to always double-check labels when selecting packaged gluten-free products, and be mindful of any hidden sources of gluten in the ingredient list.

In this 7-day meal plan, you'll find a range of easy to make recipes and delicious fresh food suggestions, all designed around balancing your nutritional intake and best supporting your health and wellbeing.

Notes About This Meal Plan
  • This meal plan provides approximately 8700kJ daily and is based on the average energy and nutrient requirements for 18 – 65 year old adults. Your energy requirements vary depending on age, activity, health status, height and weight.  For personalised advice, seek the services of an Accredited Practising Dietitian. 
  • The meal plan provides the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating* for adults (other than women over 51years and men over 70 years who require additional dairy).
  • This meal plan provides 12 eggs per week.
  • Gluten is a protein found in wheat, rye, barley, spelt and oats, and is found in a wide range of foods, including flour, bread, cereals, and pasta. When choosing gluten-free products always double-check the labels of packaged foods and watch out for hidden sources of gluten in the ingredient list.
  • Note it is also important to drink plenty of water.
  • This meal plan has been developed by an Accredited Practising Dietitian at Food & Nutrition Australia. 
  • Those with additional medical issues should seek advice from their healthcare practitioner prior to changing their diet.
  • When shopping for gluten-free products, be sure to read food product labels carefully.

For easy access jump to:

Day One

Breakfast

Tomato & Avocado Toast: 1 slice of gluten-free toast topped with tomato + avocado + tasty cheese + 1 glass of milk. 

Lunch

Lentil, Vegetables & Minestrone Soup: 1 cup lentils with 1.5 cup of chopped vegetables (e.g.carrot, pumpkin, celery, onion) and salt-reduced vegetable stock. Serve with 1 slice gluten-free bread. 

+ Small bundle of grapes

Dinner

Pork Stir-Fry: Made with 100g lean pork + 2 cups mixed vegetables stir-fried in canola oil. Serve with 1 cup cooked brown rice. 

Dessert/Supper

Frozen Yoghurt with Fruit: Slice and serve a variety of fresh fruits in season with your favourite frozen yoghurt.

Snacks

Japanese Egg Roll (1 serve)

Day Two

Breakfast

Strawberry Mango Smoothie: Smoothie made with 1 small mango and 4 strawberries + 1 cup milk + ½ cup yoghurt + 2 tbsp linseed and topped with rice puffs/ rice flakes. 

Lunch

Grilled Fish & Vegetables: Fish with steamed vegetables + large baked or boiled potato with a splash of olive oil.

 + a tub of yoghurt

Dinner

Quinoa Tabbouleh With Sesame Eggs & Lamb (1 serve)

Dessert/Supper

Ricotta & Fruit: 1 cup fruit salad topped with 2 tblsp ricotta cheese + honey to taste and a sprinkle of linseeds & chia seeds.

Snacks

 1 corn thin spread with 100% peanut/other nut butter.

Day Three

Breakfast

Gluten-Free Muesli with Yoghurt & Fruit: ½ cup gluten free muesli + 1 tub yoghurt + 2 nectarines/ apricots/ plum.

Lunch

Mushroom and Tomato Omelette (1 serve)  served with toasted gluten-free bread.

Dinner

Baked Salmon with Quinoa & Vegetables: 1 medium salmon fillet (100g), baked & served with 1 cup cooked quinoa + 2 cups cooked vegetables (e.g. cauliflower, broccoli, carrots) + 2 tsp oil in cooking or as a dressing with lemon juice.

Dessert/Supper

Fresh Fruit & Cheese Platter: Slice and serve a variety of fresh fruits in season with your favourite cheese.

Snacks

1 glass of calcium-fortified soy milk.

Day Four

Breakfast

Eggs Florentine Breakfast Bake (1 serve) + 1 glass of milk and 1 medium apple. 

Lunch

Chicken, Cheese & Salad Wrap: Chicken breast + cheese + avocado + salad vegetables (e.g. lettuce, cucumber, carrot, capsicum) rolled up in a gluten-free wrap.

Dinner

Grilled Steak with Vegetables: Grilled steak (using canola or olive oil) with mashed sweet potato and steamed vegetables.

Dessert/Supper

Berries & Yoghurt Parfait: 3/4cup natural yoghurt layered with 1/2 cup mixed berries and 2tbsp chopped nuts + (optional) 1tbsp apple juice for sweetness. 

Snacks

Frozen grapes/ pineapple slices.

Day Five

Breakfast

Quinoa Porridge: Made with 2/3 cup quinoa flake + 1 cup milk + topped 30g pistachios + ½ cup blueberries + coconut flakes.

Lunch

Baked Beans, Spinach & Tomato on Gluten-Free Toast: Baked beans with 2 slices gluten-free with 1 tsp spread + steamed spinach and grilled tomato. 

Dinner

Lentil & Fetta Rice Salad: Mix 1 cup cooked lentils + handful crumbled feta cheese with 2 tsp olive oil + 1 cup cooked brown rice + 1 cup torn rocket leaves. Toss in 2 tblsp vinegar dressing and chopped parsley.

Dessert/Supper

Chia Pudding with Fruit: Mix well together 3 tbsp chia seeds with 1 cup milk, refrigerate for 3-4 hours, topped with your favourite fruit.

Snacks

1 medium orange.

Day Six

Breakfast

Gluten-Free Breakfast Cereal with Milk & Fruit: 2/3 cup gluten free cereal (e.g. made from corn/ rice)  + 1 cup milk + 1 medium banana (diced) + 1 tbsp linseeds.  

Lunch

Corn and Tuna Sweet Potatoes (1 serve) + 1 tub yoghurt. 

Dinner

Tomato Chicken Mince Buckwheat Pasta: 1 cup buckwheat pasta with tomato-based sauce (gluten-free), lean chicken mince, cherry tomatoes, onion and roasted asparagus + shredded cheese + side salad with vinegar dressing. 

Dessert/Supper

Mango Sorbet: Peel 1 mango and freeze the flesh for 4-5 hours. Blend mango and ¼ cup hot water in food processor until smooth + 1tbsp lime juice and coconut flake and pistachio.

Snacks

Handful of mixed nuts (30g).

Day Seven

Breakfast

Gluten-Free Apple & Almond Pancakes(1 serve)

Lunch

Healthy Boiled Egg Salad (1 serve) served with toasted gluten-free bread. 

Dinner

Beef & Black Bean Stir-fry with Rice Noodles: 130g lean beef + 1.5 cups cooked vegetables (e.g. carrot, mushroom, celery, capsicum, snow peas) + 1/4 cup black bean+ 1 cup cooked rice noodles + 2 tsp sesame oil for cooking. 

Dessert/Supper

Fruit Pop: Made with frozen fruits (e.g. bananas or berries) with Greek yoghurt.

Snacks

3 rice crackers with 40g cheese. 

Learn More About Eggs And Nutrition

Not sure whether eggs may be beneficial in your situation? Learn more about how eggs may help serve your nutritional needs today.

Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our vegetarian or low cholesterol meal plan today! 

Want to see what an egg farm looks like? Take this interactive 360 degree tour to see how eggs are produced in Australia.

Free range farm with two people