Gluten Free 14 Day Meal Plan

There are many reasons why you might decide to try a gluten free diet; maybe you just got diagnosed with Celiac disease, or maybe you did an elimination diet and realized that you are gluten intolerant. Either way, it can be a little overwhelming when you’re trying to get started, especially if you’re trying to stay on track with your calorie intake. So we’ve assembled this 14 day meal plan to help you kickstart your new diet.

Calorie goal: about 1500 cals. per day

Shopping list:

This is a list of every ingredient you could need for this meal plan. It seems extensive, but you will probably find that you have a lot of these in your kitchen already. And the ones you don’t already have, particularly the basics, are great staples to keep on hand for all sorts of recipes, and one bottle/pack will last you months. Also feel free to use this plan as a guideline, you can make all the substitutions you want! This is your diet and your life, so customize it however you like!

 

Basics:

  • Vinegar – Rice, Balsamic, Red-wine
  • Extra-virgin Olive Oil
  • Canola Oil
  • Ground Pepper and salt
  • Fresh Garlic
  • Fresh or dried oregano
  • Fresh Dill
  • Lemon Juice
  • Fresh Ginger
  • Curry Powder
  • Fresh or dried marjoram
  • Ground Coriander
  • Ground Cumin
  • Cayenne Pepper
  • Chili powder
  • Baking powder
  • Unsalted Butter
  • Fresh jalapeño
  • Brown sugar
  • Cornstarch
  • Sun-dried tomatoes
Fruits & Veggies:

  • Berries – Blueberries, raspberries
  • Veggies – Carrots, Bell peppers, Broccoli, Cauliflower, Red Onions, zucchini, cucumbers, cherry tomatoes, fennel, snap peas
  • Fruits – Apples, Oranges, Pears, Bananas, Kiwi, Lemons, limes, Mango
  • Corn Kernels
  • Fresh Parsley & Basil
  • Fresh Cilantro
  • Scallions
  • Bok Choy
  • Black Olives
  • Avocados
  • Baby Spinach & Romaine lettuce
  • Potatoes – Red potato, hash brown potato, russet potato, Sweet potato
  • Squash – Spaghetti, Butternut
  • Cabbage (Savoy or napa)
Proteins:

  • Nuts* – Sliced Almonds, dry-roasted unsalted almonds, unsalted dry-roasted peanuts
  • Salmon Sockeye Fillets
  • Canned Chunk light tuna in water
  • Peanut Butter**
  • Eggs
  • Canned Chickpeas
  • Canned White Beans
  • Black beans or Pinto Beans
  • Peeled and deveined raw shrimp
  • Lean ground pork
  • Chicken Breast
  • Sweet or hot turkey sausage
  • Pork tenderloin
  • Portobello mushroom caps

 

Grains:

  • Gluten Free oats***
  • Gluten Free Bread
  • Gluten Free Corn Tortilla****
  • Gluten Free Crackers
  • Stone-ground cornmeal
  • Quinoa
  • Brown Rice
Dairy :

  • Cheddar Cheese
  • Feta Cheese
  • Fontina cheese
  • Buttermilk
  • Mozzarella
  • Reduced-fat cream cheese
  • Nonfat plain yogurt
  • Parmesan cheese
Other:

  • Hummus
  • Unsweetened Almond Milk
  • Salsa
  • Dark chocolate*
  • Reduced-fat mayonnaise

 

 

Meal Plan:

Breakfast AM Snack Lunch PM Snack Dinner
Day 1 Berry Oatmeal Breakfast Bowl Veggies & hummus Apple Cheddar Toast & Green salad Apple & Peanut Butter Roasted Salmon Dish
Day 2 Peanut Butter Banana toast & Almond Milk Orange & chocolate Toaster-Oven Quesadillas Veggies & Hummus Chickpea Potato Fry Up & Green salad
Day 3 Peanut Butter Banana Toast Apple & Cheese Tuna & White Bean Spinach Salad Raspberries & Almond Milk Mediterranean Cauliflower Pizza
Day 4 Breakfast Tortilla Raspberries & Almond milk White Bean Spread w/ Coleslaw Peanuts & Kiwi Shrimp Spaghetti Squash Dish
Day 5 Berry Oatmeal Breakfast Bowl Orange Tuna & White Bean Spinach Salad Egg, Cheese & crackers Cornbead Chili Casserole
Day 6 Peanut Butter Toast & Pear Cheese & Crackers Leftover Cornbread Chili Casserole Raspberries & Almond Milk Grilled Romaine & Chicken Breast Dish
Day 7 Breakfast Tortilla Veggies & Hummus Chicken Quinoa Salad Berries & Almonds Spanakopita Stuffed Potatoes
Day 8 Berry Oatmeal Breakfast Bowl Apple & Peanuts Veggie Egg Salad & crackers Blueberries & Chocolate Chips Grilled Portobello & Chopped Salad Dish
Day 9 Berry Oatmeal Breakfast Bowl Orange Butternut Squash & Black Bean Tostadas Crackers & Hummus Black Bean & Quinoa Bowl
Day 10 Peanut Butter Toast & Pear Cheese & Apple Veggie Egg Salad & Crackers Blueberries & Almond milk Stuffed Zucchini & Green Salad
Day 11 Berry Oatmeal Breakfast Bowl Orange Taco Salad Blueberries & Almonds Chicken Spaghetti Squash Dish
Day 12 Berry Oatmeal Breakfast Bowl Veggies & hummus White Bean Spread & Coleslaw Apple & Peanut Butter Bok Choy Stir-Fry Dish
Day 13 Peanut Butter Banana Toast Apple Summer Squash Pad Thai Almonds & Orange Sweet potato & Black bean dish & Green salad
Day 14 Breakfast Tortilla Almonds & Orange Apple-Cheese Toast Apple & Dark Chocolate Peanut Chicken Wrap Dish

 

 

*If you are looking to completely cut out all gluten, including cross-contamination due to an allergy or Celiac, you have to be extra careful! Even though nuts are naturally gluten free, many companies or factories that process nuts and dried fruit also process other products which are NOT gluten free. Make sure to always check the label to make sure the package does not say “may contain wheat.”

**Same goes for peanut butter, don’t assume they are gluten free, even when the label doesn’t list gluten or wheat as a potential allergen. Look in the health food section for a brand that explicitly states GF on the label, or reach out the customer service department of your favorite peanut butter brand to inquire about allergen information.

***The good news is; oats are naturally gluten free, the bad news is; rarely are they processed in isolation from other gluten containing grains. However, there are brands that make certified gluten free oats and you can usually find them in the health food section of your grocery store or in your local health food store.

****Unfortunately, just because it is a “corn” tortilla, doesn’t mean that it is gluten free. Most regular tortilla brands are made with wheat, as well as corn. But again, there are companies that make 100% gluten free tortillas! Check in the freezer section of your local health food store.

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